Wednesday 03.06.2026
- Jason
- 1 hour ago
- 1 min read
Upcoming Events and Info Fitness:
A. Power Clean + Push Press: In 12 minutes build to a tough complex.
B. 15 min AMRAP:
5 Deadlifts (100/70kg)
10 Lateral Burpees over the Bar
15/12 Calorie Echo Bike
Performance:
A. Power Clean + Push Press:
2 x (2+1) x 70%
2 x (1+2) x 70%
2 x (1+1) x 75-80%
*Working off 1RM Push Press
B. For time:
2 Rounds:
12 Deadlifts (100/70kg)
12 Lateral Burpees over the Bar
into
2 Rounds:
6 Power Cleans (90/65kg)
12 Lateral Burpees over the Bar
into
3 Push Press (80/55kg)
12 Lateral Burpees over the Bar
*15 min time cap
Weightlifting:
*Week 7 of the cycle:
(0 - 15 min)
Back Squat: 6s x 2r x 85%
(15 - 30 min)
Deadlift: Build to 2 reps at 95% over the course of 5-7 sets.
(30 - 45 min)
Bench Press: Find your 3RM. Then, 3 x 3 x 85% of that 3RM.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup 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.
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