Monday

The Team Open 20.6

Tuesday

Strength

Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps

Superset with
14 DB Floor Presses

Workout

AMRAP 3

30 Cal Air Bike
Max Plate GTOH

30 Cal Row
Max Burpees onto Plate

30 Cal Ski
Max OH Plate Lunges

1 min rest between AMRAPs

Just Move
5 Rounds
45s On/ 25s Off

Hand Release Press Ups
Plate GTOH
Ski
Jumping Squats
Burpees onto Plate
Row

Wednesday

Big Baseline
In Pairs
2000m Row
100 Pistols or 200 Air Squats
80 Toes To Bar
60 HSPU
40 Bar Muscle Ups

Endurance

6RFT
400m Run
15 DB Thrusters 17.5/10
10 DB Box Step Overs 21/18

Thursday

Strength

Front Pause Squat for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%
#5: 1 rep @ 90%

Workout

AMRAP 14
2 Front Squats 80/50
12 KB Swings 24/16
200m Run

Hero
Luce
Wearing a 20 pound vest, three rounds of:
•Run 1K
•10 Muscle-ups
•100 Squats

Friday

Strength
Deadlift for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 3 reps @ 70%
#4: 3 reps @ 70%

Superset with

4 Nordic Curls

Workout

5RFT
12 DB Power Cleans 20/12.5
12 DB Lunges
36 Double Unders

Time cap 15 mins

Saturday

Partner Endurance

Work through 10 Rounds each of Cindy
5 Pull Ups
10 Press Ups
15 Air Squats

Run 1000m Together

Complete a further 10 Rounds of the above

Time Cap 46 minutes

Teams of 4
AMRAP 39
120 Cal Row
120 Wall Balls 20/14
120 Cal Air Bike
120 Burpees
120 Cal Ski
120 Sit Ups

Sunday

Just Move

3x
AMRAP 2
30s Rest

8 DB Deadlift
12 Box Hops

5 Cal Air Bike
7 High Knees

7 Wall Balls
7 Press Ups

10 Half V Sits
10 Sit Ups