01/09/13 – AMRAP in 30 Minutes –

Posted on Aug 31, 2013

1) Partner Met-con In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of   200 Meter Run 10 Thrusters (40/30kg) 10 Over Box Jumps (24″/20″)   Post scores to Beyond the Whiteboard.

31/08/13 – Pause Snatch –

Posted on Aug 30, 2013

1) Snatch EMOTM for 10 minutes Pause snatch + Overhead squat Working up in weight each set start light build to moderate. Hold for 2 count 1cm off floor then at knee then snatch. 3) Met-con 5 Rounds for time 15 Air squats 10 Toes to bar 15 Air squats 10 Pull-ups Post scores to […]

30/08/13 – Back Squats –

Posted on Aug 29, 2013

1) Squats Back squat 3×5 or 5×3 2) Assistance 2×20 Knee banded Sumo deadlift (light) Rest 60 seconds between sets. 3) Met-con 3 Sets each for load & distance 20 UB Russian KBS (AHAP) 60 seconds max distance Row. Rest approx. 2 minutes between sets. 4) Extras 3×25 Bent knee hip extensions 3x Max effort […]

29/08/13 – Jerks –

Posted on Aug 28, 2013

1) Superset For quality 2 Rounds of 8-6-4-2 Strict press in dip (light) Strict pull-up (un-broken) Minimal rest between movements. Rest as needed between rounds. 2) Jerks EMOTM for 7 minutes 2 Push jerks (If possible add weight from last week) 3) Met-con For time Run 800m 30 Burpees Run 800m 4) Extras 3x 15 BB […]

28/08/13 – Front Squats –

Posted on Aug 27, 2013

1) Squats Front squat 3×5 or 5×3 2) Cleans 5×1 Halting clean pull+Low hang clean (Moderate) Halting clean pull pause for 3 count 1cm off floor then @ Knees then @ hip before standing then return to low hang and clean 3) Met-con 5 Rounds for time 7 Front squat (60/40kg) 10 Toes to bar […]

27/08/13 – “Falkel” –

Posted on Aug 26, 2013

1) 5×10 Hollow roll to superman Between sets warm-up HSPU and Box jump 2) Hero Workout “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump (30/24″) 1 Rope climb Post score to Beyond the Whiteboard.

26/08/13 – Back squat –

Posted on Aug 25, 2013

1) Squats Back squat 3×5 or 5×3 moderate/heavy Total 100 partner leg throws between sets 2) Assistance 2×20 Super squats 1 Rep= 1 Back squat + 1 Good morning (Very Light) 3) Met-con AMRAP in 8 minutes 2,4,6,8,10… DB Renegade rows (20/15kg) DB Deadlifts (20/15kg) DB Reverse lunges (20/15kg) 4) Extras Split Practice – Spend 4 […]

25/08/13 – “Angie”

Posted on Aug 24, 2013

1) Benchmark “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post score to Beyond the Whiteboard.

24/08/13 – Front Squats –

Posted on Aug 23, 2013

1) Squats Front squat 3×5 or 5×3 2) Assistance work A- 3×12 Single leg deadlifts No rest B- 3×12 Bent over BB rows Rest 60 seconds 3) Rowing 4x300m Row Rest as needed between efforts. 4) Finisher (if time permits) Tabata DB thruster (15/10kg) Post scores to Beyond the Whiteboard. Kelly Starrett: MobilityWod Principles

23/08/13 – “Reverse Filthy Fifty” –

Posted on Aug 22, 2013

1) Reverse Flithy fifty For time: 50 Double unders 50 Burpees 50 Wall ball shots (9/7kg) 50 Back extensions 50 Push press (20/15kg) 50 Knees to elbows 50 Walking Lunge steps 50 Kettlebell swings (16/12kg) 50 Jumping pull-ups 50 Box jump (24/20″) 2) Mobility work as a group Post score to Beyond the Whiteboard.

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