INTERIM WEEK #1 of 3
Team,
Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx’d and Rx’d Plus. This will replace beginner and experienced tracks. We will continue to update the beginner and experienced tracks for the next 1-2 weeks as you make the switch.
To follow the RX’d or RX’d-Plus tracks in the BTWB app, click the hamburger menu, then go to “Settings.” Under Settings you will see “Follow Tracks.” Choose this menu to select which track(s) you would like to follow in your personal WOD calendar. Once you select your desired programming track, your calendar will be automatically updated each week with the WOD programming for that track.
Monday 12/12/2022
Strength
Deadlift
Find a 1 rep max
Conditioning
15 minute AMRAP
5 Pull Ups
10 AKBS (24/16)
15 Sit Ups
Tuesday 12/13/2022
Strength
Hang Power Clean and Jerk
3-3-3-3-2-2-2-2
Conditioning
EMOM for 15
M1 3 Front Squats (135/95, Rx+ 185/125)
M2 16 Alternating Hang Dumbbell Clean and Jerk (50/35)
M3 12/10 Calorie Row
Wednesday 12/14/2022
Partner Conditioning
EMOM for 30
M1: 3-5 Wall Walks
M2: 16-20 Alternating Forward Goblet Lunges
M3: 12-16 Alternating RKBS
M4: 16-20 Single Leg V-Ups
M5: 10 Plate Ground to Overhead + 50 Plate Toe Taps
Thursday 12/15/2022
Strength
15 minutes
3 Position Power Snatch, building
Conditioning
3 Rounds For Time
12 Power Snatches (75/55, Rx+ 95/65)
12 Toes to Bar
24/20 Calorie Row
Friday 12/16/2022
Strength
Back Squat
Find a 5 rep max
Conditioning
10 minute AMRAP
3 Rounds
15 Back Squats (95/65, Rx+ 135/95)
15 Burpees Over Bar
AMRAP Double Unders with remaining time
Saturday 12/17/2022
Strength
A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds
A2. Strict Pull Up (Rx+ Weighted 25/10), 3 sets of 2 RIR
A3. Dumbbell Floor Press, 3 sets of 12-20 reps
Conditioning
EMOM for 20
M1 8-10 Ring Dips
M2 20-30 Second L-Hang
M3 12-16 Alternating Box Step Ups
M4 10-15 Barbell Curls
M5 7/5 Calorie Assault Bike
