Category Archives: Whiteboard

For time:

21-15-9
Thrusters [ 40kg | 25kg ]

42-30-18
Double Unders

To complete the workout, complete 21 thrusters followed by 42 double unders, 15 thrusters followed by 30 double unders and finally 9 thrusters followed by 18 double unders.

FOR TIME

21-15-9
Chest-to-Bar
Snatch [ 50kg | 35kg ] 40x Double Unders

On completion of each round’s chest-to-bar and snatches, complete 40 double unders to complete a full round.

AMRAP 10

6x Man Makers with Dumbells 2x 15kg | 2x 10kg
12x Box Jump Overs with Step-Down 24inch | 20inch

3 ROUNDS FOR TIME

30x Alternating DB Snatches @ 22.5kg | 15kg
30x Wall Ball Shots @ 9kg | 6kg

5 ROUNDS FOR TIME

10x Front Squats @ 70kg | 50kg
10x Strict Pull-Ups

FOR TIME

1-2-3-4-5-6-7-8-9-10
Muscle Snatches @ 40kg | 25kg
Bar Facing Burpees

EMOM 18

* alternating each minute

Min 1 – 40sec Max Power Cleans @ 80kg / 55kg
Min 2 – 40sec Max Hand-Release Push-Ups
Min 3 – 40sec Max Air Squats

For time:

15-12-9
Thrusters @ 40kg | 25kg
Toes-To-Bar

*rest 60sec

12-9-6
Thrusters @ 40kg | 25kg
Pull-Ups

*rest 60sec

9-6-3
Thrusters @ 40kg | 25kg
Chest-To-Bar