Wednesday 5/14/14

“Nicole” 20 min Amrap 400m run Pull up max rep Score is number of pull-ups completed for each round. Beyond the Whiteboard users will not be able to log this workout on your mobile device. For Nicole, logging has to be done on the web (http://beyondthewhiteboard.com/).

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Tuesday 5/13/14

Front Squat 10 sets of 3 reps @ 80% of 1 Rep max Push Press 10 sets of 3 reps @ 80% of 1 Rep max

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Monday 5/12/14

12 min Amrap 30 lateral jumps over bar 5 snatches 95/65 (any style) 10 Wall ball 20/14

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Thursday 5/8/14

Deadlift 6 sets of 5 reps @ 75% of 1 Rep max Bench Press 10 sets of 3 reps @ 75% of 1 Rep max

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Wednesday 5/7/14

“Fight Gone Natural State” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Kettlebell Sumo Deadlift High-pull, 2/1.5 Box Jump, 20 in Push Press, 75/55 Row (calories) Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop […]

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Tuesday 5/6/14

Back Squat 10 Sets of 3 Reps @ 80% of 1 Rep max Shoulder Press (Strict) 10 Sets of 3 Reps @ 80% of 1 Rep max

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Monday 5/5/14

Against a 25 minute clock, Every 5 minutes for 5 rounds, perform the following for time: 10 Power cleans, 135/95lb 20 Box jumps, 24/20″ 30 Ring push ups If you get lapped by the clock – it’s OK – Keep going and perform as many rounds as possible in 20 minutes.

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