___________________________________________________________ WORKOUT OF THE DAY EVERY 1:30 X 8 SETS All from floor: 1 Push Press + 1 Push Jerk +1 Split Jerk AMRAP X 6 3 S2OH 155/105 18 DU L3+: Unbroken DU L2: 115/75 L1: 95/65 ___________________________________________________________ BARBELL CLUB A. Snatch 3 X 3 Snatch High Pull 3 X 3 @90%+ B. BTN...
___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 5 SETS 5 Front Squats (Add 5lb from last week) *Week 5 of 6 3 ROUNDS FOR TIME 15 DB Hang Squat Clean 50/35 15 Hand Release Push-ups 400M Run *12 MIN CAP ___________________________________________________________ LITE N' TITE EMOM X 30 MIN 1: 12/10 Cal...
___________________________________________________________ WORKOUT OF THE DAY “NATE” AMRAP X 20 2 Ring MU/4 C2B/pull-up 4 HSPU 8 KBS 70/53 *Scale w/ Bar MU OK- but not Rx FINISHER Tabata Hollow Rocks ___________________________________________________________ BARBELL CLUB A. Back Squat 5 X 5 @75% B. Block Clean (knee) 3 X 5 @65-70% C. Single Leg Deadlift 3 X 10/10 D. Jerk 3...
___________________________________________________________ WORKOUT OF THE DAY 3 SETS 3-5 Seated Box Jumps *High Box 2/2 TGU PARTNER AMRAP X 15 15 Deadlift 225/155 (shared as desired) 8 Synchro burpees Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Read More
___________________________________________________________ WORKOUT OF THE DAY STRENGTH 6 Minutes to find a heavy 8 Rep Push Jerk EMOM X 20 MIN 1: 8 Unbroken Push Jerk *deload 20lb from 8 RM MIN 2: 10/8 Cal Bike MIN 3: 40 Grasshoppers MIN 4: 12 Heavy Unbroken Rkbs ___________________________________________________________ LITE N' TITE AMRAP X 15 400M...
___________________________________________________________ WORKOUT OF THE DAY TABATA Double Unders 3 SETS 10/10 Front Rack Step-up 10/10 Side Plank Rotations AMRAP X 12 12 Box Jumps 24/20 9 DB Sit-up 35/25 6 C2B Pull-up/8 Jumping C2B *ONLY C2B Pull-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
___________________________________________________________ WORKOUT OF THE DAY SKILL Bench Press (8-10MIN) STRENGTH 18 Minutes to Find a 1RM Bench Press FOR TIME 30 Man Makers(1 Push-up)35/25 *8 MIN CAP ___________________________________________________________ LITE N' TITE FOR QUALITY 100 Banded Glute Bridges 80 Front Rack Kb Reverse Lunge 53/35 *Partition however athlete 12 MIN CAP AMRAP X 12 50 Double Unders 15 Burpess 10...
___________________________________________________________ WORKOUT OF THE DAY EMOM X 5 3 Position Power Clean *below kn, above kn, thigh EMOM X 5 2 Power Clean EMOM X 10 1 Power Clean FINISHER-2 SETS 15 Banded Face Pulls 15 Half Kneeling Palloff Press/each side RECOVERY 1:30/side Banded Hamstring Stretch 1:30 Upper Thorasic ___________________________________________________________ BARBELL CLUB WARM-UP - 2 SETS 2:00 BIKE 12...
___________________________________________________________ WORKOUT OF THE DAY SKILL HSPU (7-9 Min) EMOM X 9 MIN 1: 6-10 HSPU/:30 HS Hold MIN 2: :25 Ring Support Hold MIN 3: Dynamic Leg Prep EVERY 5:00 X 4 SETS 10 Dbl DB Push Press 50/35 400M Run 10 T2B _______________________________________________________ LITE N' TITE STRENGTH BALANCE 12 Minutes to...
___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 5 SETS 5 Front Squats (Add 5lb from last week) *Week 4 of 6 5 ROUNDS FOR TIME 10 Thrusters 95/65 50 Double Unders L2:75/55 L1:65/45 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...