Week # 4 of 6
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 11/21/2022
Strength
Deadlift
6-6-4-4-3-3-2-2
Conditioning
10 Rounds For Time
1 Power Clean (155/105, Rx+ 185/125)
5 Strict Pull Ups
10/8 Calorie Row
Note: 15 minute cap
Tuesday 11/22/2022
Strength
5 minute EMOM: Push Press
5 minute EMOM: Push Jerk
5 minute EMOM: Split Jerk
Conditioning
12 minute AMRAP
2 Wall Walks (4 Strict HSPU’s or 1 Handstand Lap across square)
4 Goblet Squats (24/16, Rx+ 32/24)
6 Burpees
8 Sit Ups
Wednesday 11/23/2022
Strength
A1. Turkish Get Up, 4 sets of 1/side, building
A2. Goblet Lateral Lunges, 4 sets of 8-10/side, building
A3. Weighted L Pike Crunch, 4 sets of 12-15
Conditioning
14 minute AMRAP
14 Alternating Dumbbell Snatches (50/35)
14 Alternating Reverse Lunge Wall Balls (20/14)
14 Sit Ups
2 minute REST
14 minute AMRAP
14 Plate Ground to Overhead (45/25)
14 Calorie Row
28 Ski Jumps
Thursday 11/24/2022
Strength
Power Snatch
8 sets of 2, building
Conditioning
Every 2 minutes for 5 Rounds
10 Toes to Bar
15 RKBS
30 Double Unders
Friday 11/25/2022
Strength
Back Squat
4 sets of 5, across (2.5-5lbs heavier than last week)
1 set of AMRAP
Conditioning
5 Rounds For Time
5 Hang Squat Cleans (95/65, Rx+ 135/95)
10 Push Up
15/12 Calorie Row
Saturday 11/26/2022
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
5 Rounds For Quality
10 Dual DB/KB Push Presses
10 Ring Rows (Rx+ Feet Elevated)
10 Burpee Box Jump Overs (Rx+ no box contact)
