Monday
Max Class Size 15
For Time:
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Tuesday
Strength
Pause Push Press
7x2
2s Pause in the dip, 2s hold overhead
Workout
6RFT
9 Push Press 60/40
12 Pull Ups
Just Move
3 Rounds
50s On / 25s Off
Plate GTOH 15/10
Plate Sit Ups
Burpees Onto Plate
Ring Rows
Deadbugs
DB Deadlifts
Wednesday
Partner Workout
3 Wall Walks
9 Burpee Box Jumps 24/21
3 minutes rest
AMRAP 15
3 Bar Muscle Ups
9 DB Front Squats 30/20 (1)
Endurance
3 Rounds
3 mins each station
1. Air Bike Cals
2. 5 Pull Ups + 5 Jumping Squats
3. 3 Deadlifts + 3 Hang Power Cleans + 3 STOH 42.5/30
30s rest between stations
Thursday
Max Class Size 15
Strength
Pull-up (Weighted): 1RM
Workout
5 Rounds
7 Pull Ups
7 Hang Power Cleans 60/40
200m Run
3 Rounds
5 C2B Pull Ups
5 Hang Squat Cleans
200m Run
Hero Workout
YETI
For time:
•25 pull-ups
•10 muscle-ups
•1.5-mile run
•10 muscle-ups
•25 pull-ups
Friday
Morning
Strength
1 Deadlift
1 Hang Power Clean
1 Front Squat
15 Mins to find a max weight for this complex
Workout
5 Rounds
250/200m Row
12 Wall Balls 20/14
6 Burpees
Rest 1 min between rounds
Evening
CrossFit Open 19.4
Saturday
Endurance
3 Rounds
800m Run
30 Kb Snatches 24/16
30 Burpees to a target
30 Pull Ups
Teams of 3
3 Rounds
90s per station
1. 200m Run
Max KB Swings 24/16
2. 250m/200m Row
Max Wall Balls 20/14
Take it in turns to complete a station
Work 90s/ Rest 3 minutes
Sunday
Just Move
6 Minutes to complete
800m Run
5 Rounds
40s On/ 20s Off
High Knees
Burpee Box Step overs
Russian Twists
Wall Walk Hold
6 Minutes to complete
1000m Row/ 2.2km Air Bike