___________________________________________________________ WORKOUT OF THE DAY 30:00 WINDOW w/ PARTNER 1200M Row 6 ROUNDS - Relay (3 each) 8 Box Jumps 24/20 6 T2B 4 HSPU 1200M Row AMRAP in remaining time, relay style 8 Box Jumps 6 T2B 4 HSPU ___________________________________________________________ LITE N’ TITE 3 MIN ON/ 1 MIN OFF X 5 CYCLES 2 Wall walks 15...
___________________________________________________________ WORKOUT OF THE DAY “CHIEF” 5 CYCLES - AMRAP X 3 3 Power Cleans 135/95 6 Push-ups 9 Air Squats Rest 1 Min btwn cycles Restart AMRAP L2: 115/75 L1: 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Read More
___________________________________________________________ WORKOUT OF THE DAY OLY/SKILL Pause Push Jerk 3-3-3-3 Split jerk 2-2-2-2 FOR TIME “ANNIE” 50-40-30-20-10 DU Sit-ups ___________________________________________________________ LITE N' TITE 3 ROUNDS FOR TIME 15/10 Cal Bike 15 Devil’s Press 35/25 30 Air Squats 50 DU *18 MIN CAP FNISHER Foam Roll Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 5 SETS 5 Front Squats (Add 5lb from last week) *Week 6 of 6 10 ROUNDS MIN 1: 8 Lat Burpee/Bar Max Front Squat 115/75 MIN 2: Rest ___________________________________________________________ BARBELL CLUB Snatch from power position*build to heavy triple 4 X 3 OHS 3 X 3 Hang...
___________________________________________________________ WORKOUT OF THE DAY AMRAP X 22 400M Run 12 Power Snatch 75/55 6 OHS ___________________________________________________________ LITE N' TITE AMRAP X 17 6 Box Jumps 30/24 12 Alt Hang Db Snatch 24 GrassHoppers -Rest 3 Minutes- 3 SETS 8 Goblet Squat w/ 3s Tempo 8 Push-up w/ 3s Tempo/Scale: Db Strict Press Log your scores on...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH 20 to Establish a 5 Rep Deadlift FOR TIME 12-9-6 Deadlifts 315/205 Bar Muscle-up Scaled: Jumping Bar MU/Burpee C2B/ burpee jumping C2B (no pull-ups) 185/135 12-9-6 DL 7-5-3 BMU ___________________________________________________________ BARBELL CLUB Snatch from block(above knee) 4 X 3 @ 65-70% Clean from block(above knee) 4 X 3 @ 65-70% BTN Jerk...
___________________________________________________________ WORKOUT OF THE DAY 3 SETS 10/10 Half Kneeling Db Press w/ tempo 20 Deadbugs w/ Medball 100’/100’ Single Arm OH Kb Carry IN TEAMS OF 3 AMRAP X 12 Max Cal Bike...
___________________________________________________________ CF/LITE N' TITE “MORRISSON” 50-40-30-20-10 Wall Ball 20/14 Box Jump 24/20 KBS 53/25 *35 MIN CAP *Scale: 10-20-30-40-50 ___________________________________________________________ BARBELL CLUB A.SNATCH Today's Best B. CLEAN/JERK Today's Best C. FRONT SQUAT Today's Best Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
___________________________________________________________ WORKOUT OF THE DAY 5 SETS 500M Row *Rest 2 Min btwn Sets *Decrease Split time each set, last set blind row EXAMPLE: 1) 2:20 2) 2:10 3) 2:00 4) 1:50 5) Blind Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
___________________________________________________________ WORKOUT OF THE DAY STRENGTH (12MIN) Snatch Pull 2-2-2-2 @100+% Then, deload EMOM X 5 Power Snatch + 2 OHS EMOM X 10 Snatch FINISHER-3 SETS 3-5 Strict Pull-up + Tempo Negative ___________________________________________________________ LITE N' TITE "BABY CHIEF" AMRAP X 3 3 Heavy DB Thruster 6 Push-ups 9 Air Squats Rest 1 Min *Repeat 5 cycles Log your scores on...