Wednesday 13.05.2026
- Kat
- May 10
- 1 min read
Upcoming Events and Info Fitness:
A. OT2M: Weighted Ring Dips: 5 x 5
*If you don't have 5 unbroken, accumulate 5 in under a minute.
*If you don't have Ring do on a bar or 5 Unbroken banded Bar Dips
B. 24-21-18-15-12-9-6-3
Unbroken Wall Ball (9/6kg)
*15 min cap
Performance:
A. See Fitness
B. 24-21-18-15-12-9-6-3
Unbroken Wall Ball (30/20lbs)
*15 min cap
Weightlifting:
(0 - 15 mins)
Front Squat: 4 x 4 x 77.5%
(15 - 23 min)
Snatch Pull + Muscle Snatch + Overhead Squat
4 x (1+1) x 55-60%
(25 - 45 min)
Power Snatch: (OT2M)
10s x 1r x 85%
*After each set complete 1 broad to vertical jump.
Sweat:
5 Rounds:
5 min work / 3 min rest
3, 6, 9, 12, etc
Bike Erg Calorie
Russian Kettlebell Swing (32/24kg)
DB Gorilla Row (22.5/15kg) (both arms = 1)
Burpee
*Restart the workout from 3 each round.
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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