Workout Of the Day ROOKIE / ALL LEVELS A. Every 5 minutes on the minute for 20 minutes: 400m Run 21 KB Swings 12 Pull Ups INTERMEDIATE A. Front Squat 4-4-3-3-2-2 Rest 3min B. AMRAP 20min: 10 L-Pull Ups 10 Handstand Push Ups 20 KB Swings [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 30-20-10 Sit Ups Box Jumps Power Clean INTERMEDIATE A. Power Clean 4-3-2-4-3-2 Rest 3 min B. The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Deadlift 5-4-3-2-1 Rest as needed B. 15min AMRAP: 10 Deadlifts 15 Knees to Elbows 20 Double Unders INTERMEDIATE A. AMRAP 40min: Run 800m 10 Deadlifts Run 400m 50 Sit Ups (Deadlifts should be heavy enough that you [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘endurance’ category of benchmarks on Beyondthewhiteboard. NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Amreps 5min: Row Calories Rest 5 min, then: B. AMRAP 5min: 5 Power Clean 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 10 Weighted dips 10m Handstand Walk B. Candy 5 Rounds for time: 20 [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 100m Walking Lunges 10 Muscle Ups INTERMEDIATE A. 3 Rounds not for time: 10 Weighted Sit Ups 10m Farmer Carry 100/70kg 15 Bent Over BB Rows B. Tabata: Row Calories Rest 1 min [...]

Workout Of the Day ROOKIE / ALL LEVELS A 5 Rounds for time: 30 Double Unders 6 Power Snatch INTERMEDIATE A. 5 Rounds for time: 30 KB Swings 24/16kg 20 Triple Unders Run 400m NEWS / INFOS  No special news today / Pas de communication spéciale [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 2 Rounds for time: 18 Calorie Row 15 Toes to Bar 12 Thrusters 9 Pull Ups (In teams of two, I go you go format until 2 rounds are complete) INTERMEDIATE A. Press 4-4-4 Rest 2 min [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 25min: Run 400m 30 Burpees 20 Sit Ups INTERMEDIATE A. Front Squat 2-2-2-2-2-2-2-2-2-2-2 Rest 45s B. 21-15-9 Front Squat 40/25kg Calorie Row NEWS / INFOS  No special news today / Pas de communication spéciale aujourd’hui [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 10min: 6 Squat Clean and Jerk 6 Dips INTERMEDIATE A. Sumo Deadlift 5-5-5-5-5 Rest 3 min B. In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 22.5/15kg dumbbell snatches [...]