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  • Kat

Friday 03.06.22

Updated: Jun 3, 2022



A. Weighted Push Ups:


A. Cycle Week 7: Press or Bench Press - 15 minutes to build to a 5RM.

B. For time:

30 Dumbbell Bench Press (22.5/15kg)

45 Box Jumps (24/20")

60 Russian Kettlebell Swings (32/24kg)


A. See Fitness:

B. Do iT”

For Time:

60 Deadlifts

45 Hang Power Cleans

30 Push Jerks

Barbell: (70/47.5kg)


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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