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  • Writer's pictureJason

Sunday 21.11.21


1. In teams for moderate intensity:

15 Min AMRAP: Backwards Torque Sled Drag

2. 15 Min AMRAP:

6 Plate Push Shuttles (20kg / 5m)

12 Bent Knee Ring Rows

18 Russian Kettlebell Swing (32/24kg)

24/18 Calorie Bike Erg


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Bulletproof Strength Class:

1. 5-7 sets to build to a heavy seated Rope Sled Pull.

-superset with-

12 (per side) Single leg wall hinge

2. 5 sets to build to a heavy 10 rep Filly Press

-superset with-

5 Bulgarian Split Squat

3. 15 minutes for quality:

20 Banded Face Pull

20 Banded Good Mornings

20 Banded Leg extensions

20 Straight Arm Pull downs

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.

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