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  • Kat

Thursday 14.07.22

Week 1 – 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 & Strength:

0 - 10 min:

10 Min AMREP:

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

10 - 20 min:

10 Min AMRAP:

10 False Grip Chest to Ring Pull Ups

10 sec L-Hang

15m Handstand Walk (2 x 7.5m)

20 Hollow Rocks

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. 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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