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  • Writer's pictureJason

Wednesday 23.06.21

Fitness: 1. Cycle W9 - Deadlift: 7s x 3r x 73% OT2M

*After each set do a 5-second isometric rack pull at your own personal sticking point.

**If you didn't do the 5RM last week, do it this week.

2. 15 Min AMRAP:

30 Hip Thrust (20/15kg)

20/15 Calorie Bike Erg

10 Double Dumbbell Push Press (22.5/15kg)

Performance: 1. See Fitness

2. 15 Min AMRAP:

10 Deadlifts (102.5/70kg)

10 Double Dumbbell Push Presses (22.5/15kg)

10/7 Calorie Echo Bike

Sweat: In Pairs: 30 Min AMRAP

1000/900m Row (same time)

100/80 Calorie Echo Bike (shared)

750/700m Row (same time)

50/40 Calorie Ski


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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