Wednesday 15.07.20

Fitness: [On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 KB Swings 32/24kg


[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 KB Swings 32/24kg


[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 KB Swings 32/24kg


20 Min time cap. If you complete the first 2 sections your score is the time for the third section. Otherwise, your score is total reps.


Post: 10 minutes for quality: 10 Dead bugs

20 Split Stance Pallof Press (10 e side)

30 second Hanging Tuck Performance: [On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (43/29kg)


[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (43/29kg)


[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (43/29kg)


20 Min time cap. If you complete the first 2 sections your score is the time for the third section. Otherwise, your score is total reps.


Post: See Fitness Weightlifting: 1. Clean: 20 minutes to find your 1RM Power Clean. Then an additional 10 minutes to keep building and work to a 1RM Clean.


2. Bench Press: Find your 1RM

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



197 views