Wednesday 21.10.2026
Fitness:
A. POLP Deadlifts:
*If it's your first week: 10 x 55%, 60%, 65%
*If you were successful last week, move up 5% on all 3 sets.
B. For total time:
2 Rounds:
80 Double Unders
20 alt DB Goblet Reverse Lunges
15 Lateral Burpees Over DB
3 PVC lateral hurdle under and over (e direction)
- rest 90 sec -
2 Rounds:
80 Double Unders
20 Single Arm DB Thrusters
15 Lateral Burpees over DB.
3 PVC lateral hurdle under and over (e direction)
DB: (22.5/15kg)
*18 min cap
Performance:
See Fitness
Weightlifting:
(0 - 15 min)
A. Power Clean & Push Jerk:
2 x (1 +1) x 77%, 78%, 80%, 81%, 82%
(15 - 30 min)
B. POLP Deadlift
(30 - 45 min)
C. POLP Press or Bench Press
*If you're more interested in overhead shoulder function and great carryover then do the Press. If you would rather Bench then do that.
*If you did the Deadlifts in class:
3 Rounds for quality:
8 Side Lying Thoracic Rotation Press (e side)
6 Single Leg Lateral Box Step down touches (e side)
4 Jefferson Curls
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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