01/06/13 – Run 8x400m

Posted on May 31, 2013

1) As a group complete 5-10 Minutes of Running drills 2) For times 8x 400m Rest 3 minutes between efforts. Post scores to Beyond the Whiteboard. Designed To Move!  “Love your work”

31/05/13 – Back Squat

Posted on May 30, 2013

1a) 20 Minutes to work to a heavy set of 3 High bar back squats (wide stance) 1b)  3×3 @90% todays best heavy set. 2) 4 Rounds for time 12 Power cleans (60/40kg) 12 Front rack reverse lunges (60/40kg) NOTE: 10 Minute time cap Post scores to Beyond the Whiteboard.

30/05/13 – With a Partner

Posted on May 29, 2013

1) With a partner complete Total of 3 minutes each in L-sit 2) Working against your partner complete the following for reps P1 Complete “Annie” 50-40-30-20-10 reps of Double under Sit-up P2 Max rounds of 1 Wall climb 1 Rope climb Swap once P1 completes “Annie” Score= your own completed reps e.g. if you complete […]

29/05/13 – “Jackie”

Posted on May 28, 2013

1a) Work to a heavy single push press 1b) 5×3 Push press @ 75-80% of todays HS Perform 10 Gymnastics kips between sets 2) “Jackie” For time Row 1km 50 Thrusters (20kg) 30 Pull-ups EXTRAS: 100 Banded Tricep Push-downs 100 Australian pull-ups Post scores to Beyond the Whiteboard. “Haters gonna hate! Let if fuel you. […]

28/05/13 – 5x 3 Minute AMRAP’s

Posted on May 27, 2013

1) 3x 20 UB Russian KBS (heavy but safe) Between sets complete 20 Hollow rocks or 30 second hold 2) 5×3 Minute AMRAPs 3 Burpees 6 Kettle bell swings (24/16kg) Rest 2 minutes between rounds. Record rounds and reps for each AMRAP. Post scores to Beyond the Whiteboard.  Episode 4 Genetic Potential TV  

27/05/13 – AMRAP in 12 Minutes

Posted on May 26, 2013

1) In 15 minutes complete 10×3 Pos Snatch balance (Light increasing weight each set) Receive first rep 2-3″ in squat Receive second rep @ parrallel and 3rd rep in bottom pos Hold each pos for 3 count 2) AMRAP in 12 minutes 1 Power snatch (50/35kg) 20 Double under 2 Power snatch 20 Double under […]

26/05/13 – Partner AMRAP

Posted on May 25, 2013

1) 3 Rounds 45 seconds hollow rock REST 15 second 45 second Floor angels REST 15 Seconds 2) ) With a partner AMRAP in 20 minutes 5 Chest to bar 10 Squat thrusts 15 Squats P1 Work P2 Rest alternating each round. Post scores to Beyond the Whiteboard. Partner torture (mobility)  

25/05/13 – “Breham”

Posted on May 24, 2013

1) “Breham” For time: 10 Rope climb 20 Back squat (102.5/70kg) 30 Handstand push-ups Row 40 calories Post time to Beyond the Whiteboard.

24/05/13 – 3 Rounds For Time

Posted on May 23, 2013

1) 100 BB Hip thrusts in as few sets as possible NOTE: Add bands around knees 2) Every 90 seconds for 15 Minutes complete 2 Cleans (75%) 2) 3 Rounds for time 21 Sit-ups 12 Box jumps (30/24″) Run 400m EXTRAS: 15 Minutes of work on a movement of your/the groups choosing Then 3x 60 […]

23/05/13 – Floor Press

Posted on May 22, 2013

1) Floor press max set of 3 Complete a total of 30 Strict pull-ups between warm-up sets. 2) Floor press 80% x2 xMax reps 3) AMRAP in 7 minutes 2,4,6,8,10…Etc Overhead squats (40/30kg) Pull-up Finisher…Tabata FLR on Floor EXTRAS: 100 Bentover BB rows 100 Bandy pull aparts In as few sets as possible   Post scores […]

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