Wednesday 06.05.2026
- Kat
- May 3
- 1 min read
Upcoming Events and Info Fitness:
A. In 15 minutes:
Deadlift 3-3-3-3-3-3-3
*Build to a tough but quality Deadlift
B. 15 min AMRAP:
100 Double Unders
25 Goblet alt Step Ups (22.5/15kg, 20")
25/18 Calorie Bike Erg
25 Wall Balls (9/6kg, 10/9ft)
*Modify to heavy rope singles.
Performance:
A. In 15 minutes:
Deadlift: Build to 87.5% over the course of 5-7 sets. All sets must be done at 3s.
B. 15 min AMRAP:
100 Double Unders
25 2x DB Hanging alt Step Ups (22.5/15kg, 20")
25/18 Calorie Echo Bike
25 Wall Balls (30/20lbs, 10/9ft)
Weightlifting:
Back Squat:
5s x 3r x 75%
Push Press: 5 x 5 x 70%
Deadlift: Build to 87.5% over the course of 5-7 sets. All sets must be done at 3s.
*If you did Deadlifts in class do 5 x 5 GHR's. If you can't do them BW - use a band. If 5 is easy, add a plate.
Sweat:
A. 30 min AMRAP:
12/9 Cal Echo
32m Sandbag Carry (65/45kg)
12/9 Cal Echo
12 DB Deck Press
12/9 Cal Echo
12 2x DB Hang Clean & Jerks
12/9 Cal Echo
12 Hanging alt Reverse Lunges
DB: (22.5/15kg)
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.
Comments