Wednesday 15.07.2026
- Nicole Ascott
- Jul 12
- 2 min read
*REPEAT WEEK Fitness:
A. Bench Press: (OT2.5M)
For load: 10-8-6-4-2
Compare to 23/7/25
Jason W: 2780kg
Grace B: 1990kg
B. 20 min AMRAP
300m Run
- 30 sec rest -
15 Burpee Box Jump Over (24/20"")
- 30 sec rest -
15 Strict Pull Ups + 15 Push Ups
- 30 sec rest -
15/12 Echo Bike Calories
- 30 sec rest -
*Looking for some intensity and push on each of the intervals, aim to complete them as a faster speed than you would without the rest.
Compare to 23/7/25
Lawson B: 3 + 50m
Nikki A: 3 rounds
Performance:
See Fitness.
Weightlifting:
(0 - 12 min)
Clean Pull + Hang Squat Clean: (OT2M)
6 x (1+1) x 70%, 80%, 85%, 88%, 88%, 88%+
*%'s are from 1RM Hang Squat
*Perform hang squat clean from WEAKEST position. Choose from: above knee / below knee / hover.
Compare to 23/7/25
(15 - 25 min)
Cluster + Thruster: 5 sets OT2M, building to a heavy complex
Compare to 23/7/25
Nate S: 425kg
Grace B: 325kg
(30 - 42 min)
C. 3 Rounds alt OT2M
C1. 8-10 DB Seal Row
C2. 10 Banded Nordic Curls
Compare to 23/7/25
Nate S: 850kg
Kristina S: 450kg
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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