___________________________________________________________ WORKOUT OF THE DAY AMRAP X 25 -1:00 Row @18-20 S/M -10 Pistols -40’ SA Front Rack Carry 53/35 -200M Run -40’ SA Front Rack Carry 53/35 ___________________________________________________________ LITE N' TITE ALT. EMOM X 24 MIN 1: Max Cal Bike MIN 2: Max Rep Double Unders MIN 3: Max Rep Kbs MIN 4: Rest Log...
___________________________________________________________ WORKOUT OF THE DAY 4 SETS FOR QUALITY 1:00 Row 20s R-Plank 8 Kang Squat w/ BB 20s L-Plank 5 Font Squat w/BB *5s Tempo (Focus on quality position work in squat prep) EVERY 2:00 X 5 SETS 5 Front Squats (Add 5 lb from last week) FINISHER 3 SETS 50’ Sled Push...
___________________________________________________________ WORKOUT OF THE DAY CROSSFIT/LITE N' TITE FOR TIME 60 Sit-ups 50 Push-Ups 400M Run 30 Dbl DB Power Clean 20 Cal Bike 10 Wall Walks 20 Cal Row 30 Dbl DB Power Clean 400M Run 50 Push-Ups 60 Sit-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
__________________________________________________________ WORKOUT OF THE DAY STRENGTH Tempo Deadlift 5 X 3 @70-80% (3 Second lower) 3 ROUNDS FOR TIME 25 Plate G2OH 45/25 10 Burpee to Plate FINISHER 3 SETS 10 Incline Db Row 15 Banded Face Pull __________________________________________________________ BARBELL CLUB A. 3 SETS 8 Seated Box Jumps 8/8 Single Leg RDL w/DB 12 Banded Face Pull B. CLEAN/JERK 5 Sets...
__________________________________________________________ WORKOUT OF THE DAY 15:00 WINDOW Establish a 10 RM Push Press “OPENING DAY” 21-15-9 Wall Balls 20/14 C2B Pull-ups/ pull-ups/ jumping C2B Thrusters 95/65 Box Jump 24/20 Kbs 53/35 *20 MIN CAP Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Tempo Back Squat 3 X 4 (5 sec down and 5 sec up) AMRAP X 10 In teams of 3: Max Meter Row FINISHER Bring Sally up Air Squat ___________________________________________________________ LITE N' TITE TRIPLE AMRAP AMRAP X 7 20 Sit-ups 30 Wall Balls 50 Double Unders Rest 3 Minutes b/t cycles *Pick...
___________________________________________________________ WORKOUT OF THE DAY 3:00 ON/1 OFF X 5 SETS 1 ROUND DT* Then, Max cal bike DT* 12 Deadlift 9 Hang Power Clean 6 Push Jerks 155/105 LV1: 95/65 LV2: 135/85 LV3: 155/105 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
___________________________________________________________ WORKOUT OF THE DAY EMOM X 30 MIN 1: 30 Sec Ring MU/Ring Pull-ups/RR MIN 2: 14 Alt SA DB Lunges 50/35 MIN 3: 3 Power Snatch 135/95 MIN 4: 7 SA DB Burpees DL 50/35 MIN 5: Rest ___________________________________________________________ LITE N' TITE FOR TIME 15-12-9 Burpees Box Jumps Then, 3 ROUNDS 400M Run 20 Wall...
___________________________________________________________ WORKOUT OF THE DAY SKILL 10 Min Handstand Walk/Play AMRAP X 20 4-6-8 HSPU 8-12-16 RKBS (72/53) 16-24-32 DU *Repeat ladder after 3rd round ___________________________________________________________ BARBELL CLUB A. SNATCH Today's Best Power Snatch + Hang Snatch + Snatch B. CLEAN/JERK Today's Best Power Clean + Hang Clean/Jerk + Clean/Jerk C. SQUAT 3 SETS 10/10 Bulgarian Split Squat...
___________________________________________________________ WORKOUT OF THE DAY ALT EMOM X 16 MIN 1: 2 Clusters* MIN 2: 3-5 Strict Pull-ups *AHAP *Increase as desired EVERY 2:00 X 5 SETS 5 Front Squats *(ADD 5 lbs Each Week for 5 Weeks) ___________________________________________________________ LITE N' TITE ALT EMOM X 24 MIN 1: 15/10...