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
Back Squat:
5 x 1
For Time:
In 2 Minutes:
12/10 Row Calories
8 Alt. DB Snatch (AHAP)
Max Rep Lateral Burpees
…rest 1 minute b/w efforts…
*Accumulate 60 Lateral Burpees to end workout
WOD AT HOME
AMRAP 25 Minutes:
1:00 Max Double-Unders
4 Rounds:
8 Lateral Lunges (4/side)
16 Inverted Shoulder Taps
WORKOUT OF THE DAY
4 Sets:
2 Push Press (2 second pause in dip) + 1 Push Jerk
Push Press:
1 x 5
9 Rounds For Time:
6/5 Bike Calories
1 Jerk (AHAP)(from rack)
…rest 30 seconds b/w rounds…
WOD AT HOME
AMRAP 30 Minutes:
500/400 M Row -or- 400 M Run -or- 0.5 Mile Road Bike
0:30 Bridge Hold
1:00 Farmer Carry Hold
…rest 1 minute b/w rounds…
WORKOUT OF THE DAY
For Load:
2 Hang Muscle Snatch + 3 OHS
4 Rounds For Time:
3 Sets of:
3 Pull-Ups
6 Push Ups
9 Air Squats
…200 M Run…
*Wear a 20# weight vest if you’d like
WOD AT HOME
5 Rounds Not For Time:
12 Up and Down Planks
0:30 Wall Sit
AMRAP 25 Minutes:
200 M Run
30 Flutter Kicks
10 Back Extensions
WORKOUT OF THE DAY
Bench Press:
3-3-1-1-1
Front Squat:
5 x 1
For Time:
5 Rope Climb
400 M Sprint
27 Slam Balls (40/30)
WOD AT HOME
For Time:
100 Sit-Ups
EMOM 30 Minutes:
4 Push-Ups
7 Burpees
11 Air Squats
WORKOUT OF THE DAY
For Load:
3 Clean-Grip Deadlift + 1 Hang Clean
9 Rounds For Time:
1 BMU
100 M Sprint
1 Hang Clean (AHAP)
…rest 30 seconds b/w rounds…
WOD AT HOME
7 Rounds For Time:
30 DB Lateral Hop-Overs
15 DB/KB Swings (AHAP)
10 R-Arm 1/4 Get-Ups
10 L-Arm 1/4 Get-Ups
WORKOUT OF THE DAY
For Time:
2 Mile Bike
…rest 2 minutes, then…
5 Rounds of:
2 Wall Walks
15/12 Row Calories
200 M Sprint
15 Russian KB Swings (AHAP)
5 Box Jumps (36/30)
…rest 1 minute b/w rounds…
WOD AT HOME
4 Rounds, Each For Time:
20 DB Thrusters (AHAP)
400 M Run
20 DB Thrusters
*1 DB – 10/arm; 2 DB – 20 total
WORKOUT OF THE DAY
Bench Press:
5-3-3-1-1-1
5 Rounds For Time:
400 M Run
9 Push Jerk (155/103)
6 Front Squats
WOD AT HOME
EMOM 24 Minutes, Alt. b/w:
1) 30 Double-Unders
2) Max Push Up + Renegade Row
*Switch arms each set of push up + row
