WORKOUT OF THE DAY EXTENDED WARM-UP 2 Sets 60’ Double Kb Overhead Walk :30s Plank FOR TIME 800M Run 30 HSPU 200M Farmer Carry 53/35 100 Double Unders 200M Farmer Carry 53/35 30 HSPU 800M Run *17 Min Cap Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
WORKOUT OF THE DAY STRENGTH Back Rack BB Step-up 20” 4 X 8 Each Leg EMOM X 21 MIN 1: 25 Wall Balls 20/14 MIN 2: 2 TGU/Side 35/25 MIN 3: 15/12 Cal Row ____________________________________________________________ LITE N' TITE “HELEN” 3 ROUNDS FOR TIME 400M Run 21 Kbs 53/35 12 Pull-ups *13 Min Cap AB-FINISHER *Coach’s Choice (8-10min) Log your...
WORKOUT OF THE DAY
POWER SNATCH
3-3-3-3
*Does not need to be unbroken.
Must complete 3 successful lifts before adding weight.
AMRAP X 7
3-6-9-12…..
Power Snatch 135/95
Box Jumps 24/20
L2: 115/85
L1: 95/65
Log your scores on Beyond the Whiteboard
Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY AMRAP X 25 15/10 Cal Bike :45 Elevated Plank Hold 30’ Single R-Arm Kb Front Rack Walking Lunge 30’ Single L-Arm Kb Front Rack Walking Lunge 12 False Grip Ring Row Log your scores on Beyond the Whiteboard Don't have a BTWB...
WORKOUT OF THE DAY SPLIT JERK 4 X 2 EVERY 4:00 X 3 400M Row 12 S2OH 135/95 Max Rep T2B ____________________________________________________________ LITE N' TITE EVERY 4:00 X 5 500M Row Then AMRAP 5 Double DB Push Jerk 8 Burpee Over DB -Rest 2 Minutes- Log your scores on Read More
WORKOUT OF THE DAY CLEAN COMPLEX On The 2:00 X 10 (5 Rounds) 1 Power Clean + 2 Hang Squat Clean + 1 Front Squat FRONT SQUAT 4 X 3 @ 85-90% PARTNER MOBILITY Quad/Hamstring Smash (10 Min) Log your scores on Beyond the...
WORKOUT OF THE DAY STRENGTH 10 Minutes to build to a heavy 3 Rep Thruster AMRAP X 24 In Teams of 3: 2500M Row Buy-In Then, AMRAP Relay 6 DB Box Step Over 24/20 50/35 6 Bar Facing Burpee 6 Thrusters 96/65 L2:75/55 L1:45/35 ____________________________________________________________ LITE N' TITE STRENGTH 3 Sets 10 Incline DB Bench Press 30...
WORKOUT OF THE DAY STRENGTH 15 Minutes to build to a heavy 5 Rep Deadlift “SHAM” FOR TIME 11 Deadlift, 1 x Bodyweight 100M Run *11 Min Cap RECOVERY 200M Walk 5 Minute Foam Roll/Stretch Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
WORKOUT OF THE DAY 5 SETS 5 Strict Press 5 Push Press 5 Push Jerks *Build to a weight you can manage every set unbroken *Rest 3-4 Minutes btwn Sets WORKOUT 30 ON/30 OFF X 5 Ring Push-ups Double Unders ____________________________________________________________ LITE N' TITE 25 MINUTE TO COMPLETE 25 Burpee Box Step-Over 50 Cal Bike 100M Walking...
WORKOUT OF THE DAY 20 ROUNDS FOR TIME 5 Wall Ball 20/14 6 C2B Pull-up 1 Snatch 70% of 1RM *Snatch can be Power or Squat *RX+ 3 BAR MU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...