Monday
Class Size 18

The Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Tuesday
Class Size 15

Strength

Thruster for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep

Workout
AMRAP 8
12-10-8-6-4-2
Thrusters 60/40
Burpees over Bar

In remaining time...
Double Unders

Just Move (09:30 & 18:30)
3 Rounds
2 Minutes On/ 30s Off

1.
30 Skipping Alt Leg
6 Down Ups

2.
Max Burpee Box Step Ups

3.
6 Wall Balls
10 MB Sit Ups

4.
8 Ring Rows
8 Lunges

Wednesday

Partner Workout
AMRAP 35
50 GTOH 60/40
800m Run Together
50 Front Squats
400m Run Together
50 C2B Pull Ups
200m Run YGIG

Endurance
Class Size 15

Double DT
10RFT
12 Deadlifts 60/40
9 Hang Power Cleans
6 Push Jerks

EMOM 3 Burpees Over Bar

Thursday

Skill
Handstand Progressions
Whether it's kicking up, performing negatives, strict or kipping, we've got you covered!

Workout
5RFT
7 HSPU
14 Burpees to target
21 Sit Ups

Hero
Class Size 15
Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
•30 burpees
•4 power cleans
•6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Friday

Morning
Strength
Banded Front Squats
12x3 @55% with 25% band tension

Workout

For Time
Accumulate a 5 minute wall sit with 24/16 KB

Then..3 Rounds
20 Kb Swings
15 Goblet Squats
10 KB Facing Burpees

Evening
The Open 19.2

Saturday

Endurance
Class Size 15
The Open 17.1
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Teams of 3
AMRAP 38
1000m Row
75 Wall Balls 20/14
50 Power Snatches 35/25
25 HSPU

Sunday

Just Move
3 Rounds
40s On/ 20s Off

Single Arm Ring Rows
Db Deadlifts
Single Leg Wall Sit
Down Ups
Lateral Box Hops
Single Arm Ring Rows
Db Front Squats
Single Leg Wall Sit
Battle Ropes
Plank