01/08/13 – Pause Snatch

Posted on Jul 31, 2013

1) Skin the cat 5×2-3 Slow and controlled Warm up 3 pos snatches between sets 2) Pause snatch heavy single Hold for 3 count @ knees 3) With a partner AMRAP in 12 Minutes P1 10 Overhead squats (40/30kg) P2 Max double unders EXTRAS: 3x 12 Cuban press  3×20 Front Side Rear DB Flys Post scores to […]

31/07/13 – Front Squat

Posted on Jul 30, 2013

1) Front squat 3×5 or 5×3 2a) 3×12 DB Reverse lunges No rest 2b) 3×12 Bent over BB rows Rest 60 seconds 3) For time 30 Kettle bell swings (24/16kg) 50 Air squats Run 400m 50 Air squats 30 KBS (24/16kg) EXTRAS: 3 Rounds 20 Hip extensions 20 Russian abs Post scores to Beyond the Whiteboard.

30/07/13 – 3×4 Minute AMRAP’s

Posted on Jul 29, 2013

1) 7×1 Banded Push press+1 Push jerk (Light) Warm up sets of 4-6 over box jumps between sets. 2) 3×4 Minute AMRAP 5 Push jerks (50/35kg) 6 Over box jumps (24/20″) 7 Toes to bar Rest 2 minutes  between AMRAPs 3) 3×60 Second Side plank each side EXTRAS: 50 Wall angels 200 Banded tri push downs (Break […]

29/07/13 – Back Squat 3×5 or 5×3

Posted on Jul 28, 2013

1) Back squat 3×5 or 5×3 (moderate/heavy) NOTE: Increase weight each set working to a moderate to heavy set of 5 or 3 Total 30 Strict or 50 Kipping pull-ups between sets 2) Deadlift 1×5 (moderate) 3) 3 Rounds for time 15 Hang power cleans (60/40kg) 15 Burpees (hips must be open at top) EXTRAS: […]

28/07/13 – “White”

Posted on Jul 27, 2013

1) Weigted step up 3×10 1) “White” Five rounds of: 3 Rope climb 10 Toes to bar 21 Overhead walking lunge (20/15kg) Run 400 meters Post scores to Beyond the Whiteboard.

27/07/13 – 2km Row –

Posted on Jul 26, 2013

1) Perform the following tests *L-sit for time.(scale to allow for 20+seconds) **Max effort HS hold or HS walk ***Chest to bar weighted pull-up for load. or max strict pull-ups 2) For time Row 2km 3) Finisher Prowler push 60 seconds @ BW max distance Post scores to Beyond the Whiteboard. Concept 2 Commercial – James […]

26/07/13 – Max Clean –

Posted on Jul 25, 2013

1) EMOTM Complete 1 Clean Starting weight=70% of your max Add 2.5-5kg each minute untill you miss. 2) 5 Rounds for time 9 Power cleans (70/50kg) 45 Double unders EXTRAS: 3×15 Good mornings. Post scores to Beyond the Whiteboard. The revolutionary guide to manly short shorts  

25/07/13 – Floor Press –

Posted on Jul 24, 2013

1) Floor press 1RM* Then 2x Max @ 70% *Between warm up sets complete a total of 30 Strict Chest to bar or 50 Kipping CTB Working with a partner 2a) AMRAP in 7 minutes Wall ball (9/7kg) ladder 2,4,6,8,10,12,14 once you finish 14 start back at 2 Rest 3 Minutes then… 2b) AMRAP in […]

24/07/13 – For time –

Posted on Jul 23, 2013

1) For time Row 1km 50 Box jumps with step down (24/20″) 30 Toes to bar 2) With a partner complete 10×3 TNG Power Snatch 60-70%. NOTES This is not for time but should be completed with minimal rest. EXTRAS: 3×10 Knee banded snatch DL 3×10 Knee banded overhead squats Post scores to Beyond the Whiteboard. […]

23/07/13 – 5 Rounds For Time

Posted on Jul 22, 2013

1) 5 Minute max rounds of 10m Bear crawl Legs straight 10m Crab walk 10 gymnastics kips 2) For quality 3×8-15 Strict Ring dips Rest 60 Second 3×8-15 Strict pull-ups Rest 1-2 minutes 3) 5 Rounds for time 10m Right-Handed Farmer’s Carry 9 Right-Handed DB Thruster 10m Left-Handed Farmer’s Carry 9 Left-Handed DB Thruster Practice […]

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