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  • Kat

Friday 01.07.22


A. Cycle Week 12: Press or Bench Press: 15 minutes to establish a 3RM.

Compare to 8/4/22


Shaun 83kg

Jen: 45kg

Bench Press:

Cooper: 140kg

Liz: 60kg

B. Push Ups: Max Unbroken Set

B. 10 Min AMRAP:

10 Hand Release Push Ups

15/12 Calorie Bike Erg

20 alt Dumbbell Hang Power Snatch (22.5/15kg)

Compare to 8/4/22

Dom: 3 + 3 Hand Release Push Ups

Lisa J: 3 + 5 DB Snatch


A. See Fitness

B. 10 Min AMRAP:

10 Strict Ring Dips

15/12 Calorie Echo Bike

20 alt Dumbbell Hang Power Snatch (22.5/15kg)

Compare to 8/4/22

Nath D: 4 + 3 Dips

Jen: 1 + 10 DB Snatch


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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