Wednesday 04.11.2026
Fitness:
A. Front Foot Elevated (2") Back Rack Bulgarian Split Squats: (OT3M)
4s x 8r
*Focus on stability and range. Back knee just off the ground.
B. 12 min AMRAP:
Buy in: 800m Run
then AMRAP:
10 Australian Pull Ups
10 Box Jumps (24/20")
10 Front Squat (42.5/30kg)
Performance:
A. See Fitness
B. 12 min AMRAP:
Buy in: 800m Run
then AMRAP:
20 Australian Pull Ups
20 Box Jumps (24/20")
20 Front Squat (42.5/30kg)
Weightlifting:
(0 - 18 min)
A. Snatch:
2 x 70%, 72%, 74%, 76%, 77%
(18 - 30 min)
B. Snatch Balance:
3 x 60%, 65%, 70%, 75% (of Snatch)
930 - 45 min)
C. POLP Back Squat: if you haven't done 3 weeks in a Row as prescribed:
if you have: Banded Back Squat: 3s x 5r x 50%. Male Orange, Female Yellow.
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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