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May 13

WORKOUT OF THE DAY

Overhead Squat

3-3-3-3-3

Bench Press

5-5-5

For Time:

21-15-9

Power Snatch 45kg (32kg)

Box Jump 30inch (24inch)

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

May 11

WORKOUT OF THE DAY

5km Run

  • “I loved the feeling of freedom in running, the fresh air, the feeling that the only person I’m competing with is me.” 
    -Wilma Rudolph 

*** Log results on Beyond the Whiteboard ***

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May 10

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WORKOUT OF THE DAY

3 Position Snatch

1-1-1-1-1-1-1-1

3x Max Chin Ups

For Time

Ascending Partner Burpee Ladder

1-12

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

May 9

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WORKOUT OF THE DAY

Push Press

3-3-3-3-3

For Time

21-18-15-12-9-6-3

Push Jerk 40kg (30kg)

Toes to Bar

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

May 8

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WORKOUT OF THE DAY

For time:

500m Row

Then 6 rounds of:

12 Ball Slams

24 OH Lunge

*** Log results on Beyond the Whiteboard ***

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May 7

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WORKOUT OF THE DAY

Snatch Pull

2-2-2-2-2-2-2-2

Kipping Pull Up Ladder

3 in the 1st minute

4 in the 2nd minute

5 in the 3rd minute etc...

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

May 6

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WORKOUT OF THE DAY

Front Squat 1  1/4

3-3-3-3-3

Hand Stand Push Ups

3x Max

AMRAP 8mins

Double Unders

*** Log results on Beyond the Whiteboard ***

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May 4

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WORKOUT OF THE DAY

50 Box Jumps, 24

50 Jumping Pullups

50 KB Swings, 16kg, 12kg

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press, 20kg (15kg)

50 Back Extensions

50 Wall Balls, 10kg (6kg)

50 Burpees

50 Double Unders

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

May 3

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WORKOUT OF THE DAY

Snatch

2-2-2-2-2-2-2-2-2-2

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

May 2

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WORKOUT OF THE DAY

Back Squat

3-3-3-3-3

Press

1-1-1-1-1

3 x max L-sit

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

 

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