Friday… Row / Front Squat / Clean and Jerk
DUE TO THE HEAT, THE SATURDAY WORKOUT WILL BE HELD AT THE GYM FEEL FREE TO BRING A FRIEND! Skill 500m max effort row then… For max load Front Squat 3-3-3 Clean and Jerk 1-1-1-1-1 Post row, front squat, and clean and jerk to beyondthewhiteboard.com
Thursday… Handstand Push Ups / Baseline
DUE TO THE HEAT, THE SATURDAY WORKOUT WILL BE HELD AT THE GYM FEEL FREE TO BRING A FRIEND! Skill 20 handstand push ups Does not have to be unbroken! Scale accordingly (“Walk up” backwards, bands, trainer, buddy, box, pike, etc.) then… “Baseline” For time 500m Row 40 squats 30 situps 20 pushups 10 pullups [...]
Wednesday… “Isabel”
Skill 20 seated box jumps This is not for time, obtain full extension! Reset after each rep then… “Isabel” 30 snatches for time Post time to beyondthewhiteboard.com
Tuesday… “Annie”
Skill AMRAP Push Ups in 2 minutes x3 then… Annie 50-40-30-20-10 Double Unders Sit Ups
Monday…. “Grace”
Skill AMRAP Double Unders in 2 minutes x3 Then… Grace 30 Reps for time 135lb Clean and Jerks
Saturday… Little Friends Fundraiser
Come join us for some fun!
Friday… 400m Repeats
400m Repeats Four rounds for time: Run 400 meters Rest 2 minutes. Post times to beyondthewhiteboard.com
Thursday… Death By Thrusters
Death by Thrusters 1 Thruster the first minute 2 the 2nd minute 3 the third minute etc. Carry on until you are unable to complete the set number of thrusters within the minute. Post total rounds to beyondthewhiteboard.com
Wednesday… Overhead Squat / Thruster / Burpee / Kettlebell Swing
Strength Overhead Squat 3-3-3-3-3 AMRAP 10 minutes 5 dumbell thruster 10 burpee 15 kettlebell swings
Tuesday… Power Wall Ball / Push Up / Ring Pull
AMRAP 15 Minutes 12 power wall ball @ 10 ft 9 Push Up 7 Supine ring pull Post rounds to beyondthewhiteboard.com
