View this week’s upcoming programming including tips to make every workout challenging and fun!
Post thoughts and results to Beyond the Whiteboard.
Stay in the know with upcoming gym events and announcements.
WORKOUT OF THE DAY
Hang Power Clean (Hip):
4 x 6
4 Rounds For Time:
15/12 Row Calories
9 Hang Muscle Clean (115/83)
6 Box Jumps (30/24)
…rest 30 seconds b/w rounds…
WOD AT HOME
For Time:
Run 5K
*Every 5 Minutes stop and complete:
20 Burpees
40 Air Squats
WORKOUT OF THE DAY
With a 24 Minute Running Clock:
In 6 Minutes:
1000 M Row
In 10 Minutes:
1 Push Press + 1 Push Jerk + 1 Split Jerk
In 6 Minutes:
1 Mile Bike
In 2 Minutes:
Max Rope Climbs
WOD AT HOME
Every 5 Minutes, For 10 Minutes:
5 Sets:
6 Curls
9 Push Ups
12 Air Squats
…
1 Mile Road Bike
WORKOUT OF THE DAY
Front Squat:
Heavy 1
AMRAP 15 Minutes:
10 Double-KB Russian Swings (53/35)
300 M Run
50 Double-Unders
…rest 1 minute b/w rounds…
WOD AT HOME
Every 5 Minutes, For 10 Minutes:
In 1 Minute:
15 Tucks
Max Rep Double-Unders
AMRAP 12 Minutes:
10 Walking Lunges
12 KB Swings (AHAP)
10 Walking Lunges
12 KB Press (6/arm)
WORKOUT OF THE DAY
4 Rounds For Time:
200 M Run
…rest 30 seconds b/w runs…
15 Rounds For Time:
1 Snatch (155/103)
3 TTR + 1 MU
5 Bar-Facing Burpees
…rest 30 seconds b/w rounds…
WOD AT HOME
Every 5 Minutes, For 10 Minutes:
Run 600 M
Every 4 Minutes, For 8 Minutes:
Run 400 M
Every 3 Minutes, For 6 Minutes:
Run 200 M
For Time:
Sprint 200 M
…rest 2 minutes…
Sprint 300 M
…rest 2 minutes…
Sprint 400 M
WORKOUT OF THE DAY
Bench Press:
Establish 1 RM
Every 3 Minutes, For 15 Minutes:
10 M HS Walk
8 Box Jump-Overs (30/24)
150 M Row
WOD AT HOME
For Time:
4 Minutes:
10 Burpees (No Jump)
1:00 Wall Sit
…rest 2 minutes…
4 Rounds:
10 Burpees (No Jump)
25 Air Squats
WORKOUT OF THE DAY
For Time w/a Partner:
1600 M Relay Run
60 S2OH (155/103)
40 C2B Pull-Ups
1200 M Relay Run
60 Burpees (Partner Holds Barbell at the Hip)
800 M Relay Run
20 BMU
60 S2OH
400 M Relay Run
60 Burpees (Partner Holds Barbell at the Hip)
*Relay Runs are in 100 M increments
**Partition all other movements b/w partners in any way you would like to
WOD AT HOME
3 Sets:
40 Inverted Shoulder Taps (20/side)
30 Seconds R-Side Plank
30 Seconds L-Side Plank
30 Seconds Hollow Hold
AMRAP 20 Minutes:
35 Unbroken Double-Unders
20 Second L-Sit
15 Weighted Box Step-Overs (AHAP)
WORKOUT OF THE DAY
Back Squat:
Heavy 2
AMRAP 15 Minutes:
0.3/0.25 Mile Bike
15 Sit-Ups
20 Alt. DB Hammer Curls (35/25)
WOD AT HOME
EMOM Until Finished:
100 Sit-Ups
*EMOM until finished 10 Second Hollow Hold
AMRAP 20 Minutes:
200 M Run
30 Walking Lunges
14 Up and Down Planks
