20170220

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)

Little trip up and down the mountain. Keep yourself moving the whole time to chip away at this one.

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

20170217

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

20170216

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

20170215

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

20170214

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.

For the KB Thrusters, you will have one KB in each hand. For the KB Swings, just use one KB.

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

20170213

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

20170210

WOD:

5 Rounds:

10 burpees

20 box jumps (24/20)

30 hand release push ups

40 Ab mat sit ups

For the hand release push ups, as long as there is air between the hands and the ground when you are at the bottom of the push up, you’re good.

Scaling Options:

Pull Ups -> Jumping Pull Ups ->Ring Rows

Push Ups -> off a bench

BF Sit ups-> Feet anchored sit ups

Cool Down:

Tabata roll out

20 seconds foam roller per body section. Rest 10 sec between parts

20170209

S/S/S:

Power Snatch

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our snatch variation for this cycle will focus on the Power Snatch.

Big keys here. Stick the landing! Land in a solid position with the but back and feet right at shoulder width. Also, as soon as the bar goes overhead, PUNCH so the lockout happens right when your feet hit the ground. No pressing out.

WOD:

Partner WOD:

8 Min AMRAP

10 Hang Power Cleans(135/95)

15 Pull Ups

10 Hang Power Cleans

15 Chest 2 Bar Pull Ups

10 Hang Power Cleans

15 Toe2Bar

This is a grip killer! With this partner WOD, reps are split however the team wants. Just one partner working at a time.

Scaling Options:

Hang Power Cleans ->95/65

Pull Ups -> Ring Rows

C2B Pull Ups ->Hang Knee Raise

Toe 2 Bar ->100M plate pinch (25/10)

Cool Down:

Banded front rack stretch – 2 min per

Roll out forearms

20170208

WOD:

Every 4 Min for 28 Min, complete…

300M row

15 Kettlebell Swings (53/35)

15 Shoulder 2 Overhead (75/55)

Score = total completed rounds

The goal is to get all reps done in the 4 min time frame. Any time left over is rest. IF you are unable to finish a round when the 4 minutes is up, continue the current set you are in, then rest until the end of the 4 min, then start back up. Your score is total completed rounds.

Scaling Options:

KB Thrusters -> as needed

Ab mat Sit ups -> Feet anchored

Cool Down:

500 M slow ski erg

Banded OH stretch – 2 min per side

20170207

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our Squat variation this cycle will be Front Squats. (don’t worry, you’ll be taking it out of the rack, not cleaning it from the floor,..unless you want to,…you psycho….) Elbows high the whole time. Do not let your body fold over while going down. Torso should stay upright.

WOD:

Partner WOD

3Min AMRAP

Deadlift 185/135

Right into…

400M Partner run for Time

For the Deadlift part, one partner works at a time. Switch off as often as needed. For the run, time stops when the last member of the team finishes, so encourage your partner to move!