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  • Kat

Thursday 11.07.24

A. Week 2 – Bar Series 2/4: Moving Dynamically on the Bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar

20 Min AMRAP

10 Unbroken Toes to Bar

15/12 Calorie Ski

20m Travelling Burpee

25 Abmat Back Extensions

30/25 Calorie Bike Erg

Skill and Strength:

0 - 10 min:

10 Min AMREP:

1,2,3,4,etc Unbroken Toes to Bar

Compare to 18/1/24

Nate: 17

Milla: 14

10 - 20 min:

10 Min AMRAP:

10 sec L-Hang

15m Handstand Walk (2 x 7.5m)

20 Side Plank Banded Pulldown (10 each side)


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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