SKILL Ring Muscle-up WORKOUT OF THE DAY AMRAP X 8 800M Run Max Rep Ring MU/ Ring Dip -Rest 2 Min- AMRAP X 5 400M Run Max Rep MU/Ring Dip -Rest 2 Min- AMRAP X 3 200M Run Max Rep MU/Ring Dip ____________________________________________________________ LITE N' TITE FOR TIME 150 Wall Balls 20/14 *12 MIN CAP -Rest...
STRENGTH E2MOM X 12 Clean Complex Clean High Pull + Hang Power Clean + Power Clean *Build each set FOR TIME 15 Power Clean 135/95 12 Box Jumps 24/20 12 Power Clean 135/95 12 Box Jumps 24/20 9 Power Clean 135/95 12 Box Jumps 24/20 9 Power Clean 185/125 12 Box Jumps 24/20 6 Power Clean 185/125 12...
STRENGTH SPLIT JERK 3 X 2 *75-80% of 1 RM WORKOUT OF THE DAY EMOM X 16 MIN 1: Max Cal Row MIN 2: Max Rep S2OH 95/65 MIN 3: Max Rep Front Rack Lunges 95/65 MIN 4: Rest ____________________________________________________________ LITE N' TITE EMOM X 28 MIN 1: Moderate Effort Bike MIN 2:...
REMINDER! 6 WEEK SQUAT CYCLE DATES SEPT. 9TH/17TH/25TH OCT. 3RD/7TH/15TH SQUAT PREP 15 MINUTES TO COMPLETE 3 SETS: 1 Min Bike/Row 70/80/90% effort 10 Spider Lunges 20 Banded Glute Bridges 10 Plank Bird/Dog 15 Wall Balls Then, 3-5 Min Dynamic Stretching Hips/Ankles STRENGTH WEEK 1 - 20 REP BACK SQUAT CYCLE 18 Minutes to...
SKILL SKILL C2B/Pull-up (10-12min) WORKOUT OF THE DAY 3 ROUNDS FOR TIME 20 GHD Sit-ups/35 Sit-ups 50 Double Unders 20 C2B Pull-ups Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
WORKOUT OF THE DAY PARTNER AMRAP X 26 Buy In: 800M Run Then AMRAP: 50 Box Jump/Over 50 Cal Row 50 Wall Balls 20/14 50 Power Snatch 75/55 *Relay every 200M for run ____________________________________________________________ LITE N' TITE 3 CYCLES - 1 MINUTE STATIONS MIN 1: Burpees MIN 2: Double Unders MIN 3: Sit-ups MIN 4: Cal Row MIN...
WODAPALOOZA - WORKOUT THREE DT LADDER Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overhead *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your...
SKILL SKILL 3 SETS 20’ HS Walk/ 3 Wall Walks 25 Hollow Rocks STRENGTH STRICT PRESS 5 X 5 WORKOUT OF THE DAY FOR TIME 20-15-10-5 HSPU *100M Farmer Carry after each set ____________________________________________________________ LITE N' TITE 3 SETS 6/6 Kb Windmill 12 Strict T2B EVERY 3:00 X 5 15/10 Cal Bike 16 Alternating Db Snatch Log...
WORKOUT OF THE DAY
AMRAP X 8
6 Box Jumps 30/24
6 Kbs 53/35
6 Goblet Squat 53/35
STRENGTH
FRONT SQUAT
4 X 3
3 Second Tempo + 2 Second Pause
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WORKOUT OF THE DAY EMOM X 8 MIN 1: AMRAP 4 Up/Downs + 4 Sit-ups MIN 2: Max Rep Strict Pull-ups -Rest 2 Minutes- EMOM X 8 MIN 1: 10/8 Cal Bike MIN 2: 6 Clean/Jerk 225/155 L2: 155/105 L1: 95/65 ____________________________________________________________ LITE N' TITE FOR TIME 800M Run Then, 4 Rounds 25 Kbs 25 Box Jumps 25...