WEEKLY PROGRAMMING

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

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