WORKOUT OF THE DAY AMRAP X 20 12 Strict Pull-up 12/10 Cal Bike 1:00 Plank 12 Kbs 53/35 24 Air Squats ____________________________________________________________ LITE N' TITE 3 SETS FOR QUALITY 3 X 10 Bulgarian Split Squat 3...
WORKOUT OF THE DAY STRENGTH Deficit Deadlift (no higher than 15# plate) 5-5-3-3-3 FOR TIME 1500M Row FINISHER Foam Roll/Mobility 10-12min CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't...
WORKOUT OF THE DAY STRENGTH Z Press 5-5-3-3-3 *Rest 90-2min b/t sets DOUBLE AMRAP AMRAP X 8 12 T2B 12 Alt Single Arm Hang Db Clean/Jerk 50/35 100M Run -Rest 3 Minutes- *Repeat *Start Over ____________________________________________________________ LITE N' TITE 3 ROUNDS...
WORKOUT OF THE DAY STRENGTH DELOAD WEEK 1 ¼ Back Squats 5 X 3 *Build to a heavy 3 EMOM X 6 1 Power Clean + 1 Below Knee Squat Clean FOR TIME 15-12-9 Squat Clean...
WORKOUT OF THE DAY EMOM X 21 MIN 1: 15/12 Cal Bike MIN 2: 35 Double Unders MIN 3: *Max Tire Flip Rest 3 Minutes AMRAP X 8 Rope Climbs *#40 Dball over shoulder/sled push Log your...
WORKOUT OF THE DAY AMRAP X 20 30 Pull-ups 30 Power CLean 20 C2B Pull-up 20 Thrusters 10 Bar MU 10 OHS Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ____________________________________________________________ LITE N' TITE AMRAP X 25 100 DU 250M Row 20 DB...
WORKOUT OF THE DAY STRENGTH Wendler Deadlift Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps EMOM X 20 MIN 1: :30 L-Sit Hang MIN 2: :30 Wall Sit MIN...
WORKOUT OF THE DAY SKILL 8 Minutes of Handstand play STRENGTH Wendler Strict Press Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x MR AMRAP X 5 KB Curtis Ps (Power Clean+...
WORKOUT OF THE DAY STRENGTH Wendler Back Squat Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x MR 15 MINUTE WINDOW Buy-In: 50/42 Cal Bike Then AMRAP in remaining time: -15...
WORKOUT OF THE DAY “CLEAN/JERK CINDY” 1-10 Clean/Jerk 155/105 1 Round of Cindy b/t each round (10 RDS Total) *28 MIN CAP *“Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats ____________________________________________________________ LITE N' TITE AMRAP X 24 800M...