White Board 25 Aug - 28 Aug

Cleans

Power Clean 1rm for advanced

5x3 for all others going off the heavy triple set last week.

15 min amrap 

3 Hang power cleans 

7 Supine ring rows 

9 Box  jumps 

Deadlift and doubles

Deadlift 

5@75%  3@85%. 1+@95%

5 Rnds 

Each round lasts 2 mins 

6 Deadlifts @50%

Double unders max effort 

Rest 1 min 

6 Minutes

Strict press 5@75% 3@85% 1+@95%

1 Min amrap thrusters(95/65)

1 Min amrap burpees

1 Min amrap thrusters

1 Min amrap Hand release push up

1 Min amrap thrusters 

1 Min amrap Hand stand push up 

Swing City

Back squat 

5@75% 3@85% 1+@95%

21 kb swings(24/16)

15 toes to bar 

3 laps 

21 kb swings 

12 toes to bar 

2 laps 

21 kb swings 

9 toes to bar 

1 lap

Clean and Lunge

Power clean OTMEM for 12 mins 

15 Min Amrap 

Power clean from the floor(135/95)

Hang power clean

Front rack walking lunge left and right 

50m farmers walk(24/16)

Pull it up

Pull up progression 

Teams(2)

2 Rnds

Row 500m/run

Rest 30 secs

Row 400m/run 

Rest 1 min

Row 300m/run 

Rest 30 secs

Row 200m/run

Rest 1 min

While partner 1 rows the other runs pairs rest together.

Partner switches after round 1.

Press and push

Strict press 3@70% 3@80% 3+90%

2 cycles for max reps

1 min kb push press(24/16)

Rest 1 min 

1 min toes to bar 

Rest 1 min 

1 min calorie row 

Rest 1 min 

1 min burpees 

Repeat cycle again 

Step it up

Deadlift 3@70% 3@80% 3@90%

12 MIN AMRAP

12 KB box step ups 

5 Chest to bar pull ups 

7 Ring dips 

The Teflon

Back squat 

3@70% 3@80% 3+@90%

5 Rnds

Rest 2 mins between rounds

1 min max effort front squats(135/95)

1 min max effort double unders

Power Clean 6x3

5RFT

2 Power cleans(135/95)

10 Push ups

10 Toes to bar 

Pull ups and prowlers

Strength

Pull ups max effort x3

Conditioning

10 RFT

Prowler push 50m(90/50)

Rest 1 min between rounds 

On the minute

 Press

 5@65% 5@75% 5@85%

EMOTM for 15 mins 

Min 1 15Kb swings 

Min 2  10 kb walking lunges

Min 3  12 burpee box jumps 

Keep Pulling

Deadlift 5@65% 5@75% 5@85% all percentages based off 90% of the last 1RM set 

12Min Amrap

3 Deadlifts @50%

5 Chest to bar pull ups

20 Double unders 

Back Squat Monday

Strength(all numbers will now be based off 90% of your most recent 1rm)

Back squat 

5@65%5@75%5+@85%

5RFT

5 Front Squats@50%

10 KB Push press(AHAP)

200m run(1 lap)

Going the Distance

Strength:

• 3RM push press

WOD:

For time

• 500m row/run
• 50 wall balls
• 500m row/run
• 50 slam balls
• 500m row/run

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Backsquat 1RM

Strength:

• Backsquat 1RM

WOD:

5 RFT

• 10 KB thrusters (5 right/5 left)
• 10 pull ups
• 50m waiters’ walk (25 left/25 right)

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Body Weight

Strength:

• 3x max effort pull-ups

WOD:

12min AMRAP

• 10 push ups
• 15 sit ups
• 30 double unders

_____________________________

post name and round + reps to board

Do the Math

Strength:

• Deadlift 1RM

WOD:

5 RFT

• 10 toes 2 bar
• 20 kettlebell swings
• 200 m run 

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Cleans

Strength:

• Power Clean 5x3 (add 2.5#/5#)

WOD:

EMOTM for 10 min

• 4 power cleans (125#/90#)
• 6 lateral barbell burpees

Five Times

Strength:

1RM Strict Press

WOD:

5RFT

• 5 push press
• 10 slam balls
• 20 double unders

________________

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