Workout Of the Day ROOKIE / ALL LEVELS Overhead Squat A. Tabata Row Calories Burpees Overhead Squats INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Butterfly Pull Ups A. AMRAP 10min: 10 Pull Ups 10 Pistols 10 Weighted [...]
Workout Of the Day ROOKIE / ALL LEVELS A. Fran 21-15-9 Thrusters 95lb Pull Ups INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Power Snatch 1RM B. Snatch 1RM C. Power Clean and Jerk 1RM D. Clean and Jerk 1RM [...]
Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 20min: 20m Walking Lunge 40m Waiters Walk (20mL/20mR) 20 Knees to Elbows INTERMEDIATE A. 3-5 Rounds for quality: 5 Strict Muscle Ups 5 Turkish Get Ups 5 Behind the neck Snatch grip press from the squat [...]
Workout Of the Day ROOKIE / ALL LEVELS A. Power Snatch 5-5-5-5-5 B. 10 Rounds for time: 10 Push Ups 15 Double Unders INTERMEDIATE A. Push Press 5-5-5-5-5 Rest 3min B. FGB Style for 5 Rounds: 1 min Box Jumps 24/20” 1 min Wall Ball 20/14lb [...]
Workout Of the Day ROOKIE / ALL LEVELS A. For time: 42 Wall Ball 21 Back Squats 30 Wall Ball 15 Back Squats 18 Wall Ball 9 Back Squats INTERMEDIATE A. Work up to a heavy Back Squat triple B. 10 Rounds: In 1 minute: 3 [...]
Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Powerlifting’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Powerlifting’ 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. 3 Rounds for time: 400m Run 30 Sit Ups 400m Run 30 Dips INTERMEDIATE A. Front Squat 6-6-7-6-6-7 Rest 3min B. 21-15-9 Hang Squat Clean 40/25kg Handstand Push Ups NEWS / INFOS No special news today [...]
Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 7 min: 10 KB Thrusters (one arm) 10 KB Swings INTERMEDIATE A1. Bent Over Barbell Row 10-10-10 Rest 30s A2. DB External Rotations 10-10-10 Rest 30s A3. KB Piston Press 10-10-10 Rest 30s B. FGB Style [...]
Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 12min 12 Power Snatch 24 Double Unders INTERMEDIATE A. Split Jerk 6-6-6 Rest as needed B. Grace 30 Clean & Jerk 135lb/95lb NEWS / INFOS No special news today / Pas de communication spéciale aujourd’hui [...]
Workout Of the Day ROOKIE / ALL LEVELS Cindy AMRAP 20min: 5 Pull Ups 10 Push Ups 15 Air Squats (if you’ve recently done Cindy, you could substitute Mary here) INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. Cindy AMRAP 20min: 5 Pull [...]
