Warm Up:

500 M Row

Spiderman lunge 30’

Walking single leg toe touch 30’

Duck walk 30’

Inchworm 30’

Arm circles x20

Burgener W/U

**Two angles of Sage Mertz hitting the Burgener WU**

** Videos courtesy of CrossFit Weightlifting Trainer Course **

S/S/S:

Power Snatch

3X5

(for Power Snatch. Don’t do these as touch and go. Reset every time at the bottom of the rep. Make each look perfect. Aim is heavier weight than the 5X5 week.)

Increase weight ea set

WOD:

21 Squat Clean (135/95)

21 strict pull-ups

15 Squat Clean (135/95)

15 strict pull-ups

9 Squat Clean (135/95)

9 strict pull-ups

No kipping today on the pull-ups. All arm and back strength

Scaling:

Squat Cleans ->as needed

Strict Pull Ups ->Supine Ring Rows ->Ring Rows

Supine = make the body horizontal

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Oly Wall Squat – 4 min

Roll out forearms and lats

Warm Up:

200 rope contacts

Inchworm 30’

Downward dog to cobra x10

Walking lunge 30’

10 PVC pass throughs

10 around the worlds w/PVC

WOD:

30 Min EMOM

3 Push Press (115/85)

6 Ab Mat Sit Ups

18 Double Unders

To count this one as RX, you MUST get all reps done each minute for all 30. If you don’t finish all the reps of any given minute when the next minute, starts, stop whatever rep you are on and go back to push press.

Scaling:

Push Press -> As needed

Ab Mat Sit ups -> Feet anchored

DU -> Du attempts until minute ends

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Banded shoulder work – 3 min per side

Cobra to Downward dog x 20

Warm Up:

400M run

30’ walking lunge

Walking kicks 30’

10 Russian Baby makers

10 slow push ups

20 PVC pass throughs

10 OHS w/PVC

S/S/S:

Front Squat

3X5

Increase weight ea set

This session, the reps per set stay the same, but the sets drop to 3. This means, go heavier than when you did 5X5

WOD:

3 rounds for time of:

Row 500 meters

15 overhead squats (95/65)

Keep a steady pace on the row, and piston out the OHS.

Scaling:

OHS -> As needed

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Leg Bleeds – 4 min

Front Rack mobility – 2 min per arm

Warm Up:

3 rounds:

100M run

5 push ups

8 step ups (24.20)

10 kip swings

1 wall walk

WOD:

50 Box Jump Overs (24/20)

40 Burpees

30 Pull Ups

20 Ring Dips

10 HSPU

20 Ring Dips

30 Pull Ups

40 Burpees

50 Box Jump Overs (24/20)

Scaling:

Box Jump Overs ->20/16

Pull Ups ->Jumping Pull Ups

Ring Dips ->Stationary Dips -> Dips off box/bench

HSPU -> 4 Wall Walks ->Pike Push Ups

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Heel cord mash – 2 min per

Banded bully stretch x 2 min per side

Warm Up:

500M row

10 Bow to Bends

Iron Cross – 5 per side

Scorpion – 5 per side

5 burpees

5 inchworms

Barbell warm up*

S/S/S:

Power Clean

3X5

Increase weight ea set

WOD:

5 rounds:

1 snatch pull

1 power snatch

1 OHS

(Rest 2 min between sets)

Increase weight ea set

Do not let go of bar between moves. Only touch and go off the ground

Post highest successful weight

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Tabata roll out – 20 seconds foam roller per body section. Rest 10 sec between parts

Warm Up:

10 Cal row

10 step ups (24/20)

10 Cal row

10 box jump/step downs

10 Cal row

10 tuck jumps

Calf stretch on rig – 1 min per side

WOD:

For Time:

25 Calorie Row

25 Box Jumps, 30/26

20 Calorie Row

20 Box Jumps, 30/26

15 Calorie Row

15 Box Jumps, 30/26

10 Calorie Row

10 Box Jumps, 30/26

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Scaling:

Box Jumps –> 26/24 ->24/20

Cool Down:

Banded front rack stretch – 2 min per

Roll out forearms

Warm Up:

200 rope contacts

Duck walk 30’

Spiderman lunge 30’

Inchworm 30’

10 twisting push ups

10 burpees

S/S/S:

Bench Press

3X5

Increase weight ea set

WOD:

15min AMRAP:

25 Wall Balls (20/14)

30’ OH walking lunge w/ KB (left hand)(35/25)

25 Double Unders

30’ OH walking lunge w/ KB (right hand)(35/25)

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Scaling:

Wall balls ->as needed

KB -> as needed

DU -> 25 attempts or 25 penguin jumps

Cool Down:

500 M slow ski erg

Banded OH stretch – 2 min per side

Warm Up:

400M run

30’ walking lunge

Walking kicks 30’

10 air squats

10 sit ups

Trunk twists x10

10 kip swings

WOD:

21-18-15-12-9

Kettlebell Thrusters (53/35)

Ab Mat Sit Ups

Kettlebell Swings (53/35)

Pull Ups

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Scaling:

KB -> as needed

Ab mat sit ups ->feet anchored

Pull Ups -> Jumping Pull Ups ->ring rows

Cool Down:

Heel cord mash – 2 min per leg

 Reverse Hyper extension – 3×20 low weight

Warm Up:

2X:

Jog down white line to   white line

Back Pedal back

One leg toe touch 30’

Broad jump 30’

Twisting lunge 30’

Inchworm 30’

Empty bar RDL 2×10

S/S/S:

Clean Pulls

2X80%, 2×85%, 1×90%

Based off 1RM from 19Jan2017

WOD:

Death By 30’

In minute one, complete one 30’ sprint

In minute 2, complete two 30’ sprints

Add a sprint every minute.

Go until you cannot complete a given minute’s sprints.

Score = highest successful minute completed

Cool Down:

Ankle circles x 20 per ankle

Pigeon pose x 2 min per side