Monday 19.04.21

Updated: Apr 19


*The Excel spreadsheet for the 12 weeks program can be found on the website under 'Resources'


OTM x 8:

Side to side stationary swing. Do a set to your own level for quality.

1. Cycle W1 - Front Squat 7s x 8r x 58% OT2M (of 3RM)

2. 15 Min AMRAP:

30 Double Unders

15 Front Rack Reverse Lunges (42.5/30kg)

30 Double Unders

15/12 Bike Erg Calories

Performance: 1. See Fitness

2. 12 Min AMRAP:

30 Double Unders

15 Thrusters (42.5/30kg)

30 Double Unders

15/12 Echo Bike Calories

Sweat: 40 min AMRAP 200m Sled Drag (60/40kg)

100/75 Calorie Row

50m Backwards Plate Drag (25/20kg)

25 Burpee Box Jumps (24/20")

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.

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