top of page
  • Writer's pictureJason

Sunday 13.06.21

Fitness: 1. 10 Min alt OTM:

A. 20 Second L-Hang or Tuck Hang

B. 10 Unbroken Ring Rows

2. 25 Min AMRAP


Calorie Bike Erg

Dead Ball Slams (15/12kg)

Abmat Sit Ups Performance: See Fitness Bulletproof Strength Class: 1. 5 sets for load:

Weighted Rope Sled Pull

superset with

12 DB Romanian Deadlifts

2. 5 Sets, alternating between

8 Single Arm Jammer Arm Press

20 second Rack Support

3. 12 Min AMRAP for load and quality

1 Weighted Rope Sled Pull

5 Strict Toes to Bar

10 Pallof Press (each side)

Max Unbroken DB Bench Press (22.5/15kg)

Open Gym 10am - 12pm: Please remember to sign in.


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.

91 views0 comments

Recent Posts

See All


bottom of page