Monday

Open Workout 19.5

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes

Tuesday

Strength
5 Rounds
12 Single Arm KB Swings
10 Broad Jumps

Workout
5 Rounds
2 Minute Rounds
200m Run
Max Power Snatches 60/40

Rest 2 minutes

Just Move
3 Rounds
45s On/ 20s Off
Shuttle Runs
Down Ups
Plank
Broad Jumps
Db Thrusters
Sit Ups
Lunges
Devils Press
Hollow Hold

Wednesday

Partner Workout

5 Rounds Each
11 Deadlifts 42.5/30
9 Hang Power Cleans
7 Front Squats

800m Run Together

5 Rounds Each
8 GTOH
8 Burpees over Bar

800m Run Together

Endurance
3 Rounds
2 Minutes On
1 Minute Off

1.20/15 Cal Air Bike
Max Pull Ups

2.20/15 Cal Row
Max Jumping Lunges

3.100 Double Unders
Max Wall Balls 20/14

4. 200m Run
Max Press Ups

Thursday

Strength

Squat Clean Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

Workout
3RFT
10 Clusters @60% of 1RM
12 Pull Ups

Hero Class
RONEY

Four rounds for time of:
• Run 200 meters
• 135/95 pound Thruster, 11 reps
• Run 200 meters
• 135/95 pound Push press, 11 reps
• Run 200 meters
• 135/95 pound Bench press, 11 reps

Friday

Morning

Strength

Ring Dip Negatives 5x4
Foot assisted/ BW/ Weighted

30s rest

Box Shoot Throughs 5x6

Rest 1 minute

Workout

Elizabeth
21-15-9 reps for time of:
• Clean 60/42.5
• Ring dips

Evening
Open Workout
19.6

Saturday

Endurance

5RFT
30 Wall Balls 20/14
6 Clean & Jerks 80/50

Teams of 4
AMRAP 30
YGIG
25 Cal Row
10 Burpees over Bar
10 Power Cleans 60/40

1 Plate 20/10 to be held overhead at all times

Sunday

Just Move
6 Rounds
30s On/ 15s Off
Lateral Box Hops
Jumping Squats
Wall Sit
Plank Traverse
DB Press
Plank

After Each Round 3 Minutes to complete
400m Run/ 500m Row/ 1.1km Air Bike