Daily Workouts

"Jason"

For Time:

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

20:00 Cap

5 Sets on a 4:00 Timer:

15 V-ups

10 DB Box Step-overs (50/35 lb, 24"20")

15/12 Calorie Echo Bike

Score = longest time of any single set.

Clean Deadlift: 6x2 OT40sec. (100% 1RM Power Clean)

1:00 Rest

Clean Pull: 6x2 OT50sec. (90% 1RM Power Clean

1:00 Rest

Power Clean: 6 x 2 OTmin. (80% 1RM Power Clean)

10:00 AMRAP

5 Strict Wall-facing HSPU

10 Power Cleans (135/95)

20 Cross-overs

30 Double-unders

CrossFit Open Workout 11.6

7:00 AMRAP

3-6-9-12...

Thrusters (100 lb)

Pull-ups (C2B)

6:00 EMOM

10 Toes to Bar

10 Pistols

Partner Workout

For Time:

2000m Row Relay (alternating 250m)

100 Burpee Box Jump-overs (24"/20")

2 Mile Relay (alternating 400m)

Front Squat

5 x 5 @ 75-80% 1RM

Partner Workout

10:00 AMRAP

1-2-3-4-5...

Wall Balls

Med Ball Sit-ups

CrossFit Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

5 Sets on a 6:00 Timer:

3:00 Target Training Row

:30 Free Handstand Hold

-Score is your highest target training percentage in any of the 5 sets.

Handstand Hold Options:

-Wall-facing hold, angled

-Wall-facing hold, vertical

-Free-standing assisted

-Free-standing

Sumo Deadlift

Build to a heavy set of 3

5:00 AMRAP

50 ft. DB Front Rack Walking Lunge

12 Burpees

1:00 Rest

50 V-ups

For Time:

25 Strict Pull-ups

400m Run

25 Toes to Bar

400m Run

25 Pull-ups

400m Run

25 Chest-to-bar Pull-ups

400m Run

2:00 Cumulative L-Sit

8:00 AMRAP

1-2-3-4-5...

Wall Walks

Power Cleans (155/105)

Front Squats (155/105)

4 Sets:

6 Strict Wall-facing HSPU

12 Pistols (6/6)

8 Sets OT2:15

6 Close Grip Bench Press

-Increase weight from last week if possible

Kroc row

10-10-10-10/s

Alternating Hammer Curls

16-16-16-16

2 Sets:

:30 Right Plank

:30 Left Plank

1:00 Front Plank

Partner Workout

2 Rounds for time:

60 Thrusters (95/65)

50 Pull-ups (C2B)

40 Power Snatches (95/65)

30 Burpee Box Jump-overs (24"/20)

20:00 Time Cap

20:00 EMOM

A. Bike

B. V-Ups

C. Shuttle Runs

D. Banded Good Mornings

Back Squat

5 x 5 @ 80-85% 1RM

-Complete on a 3:00 timer

6:00 EMOM

3 Ring Muscle-ups

CrossFit Open Workout 19.3

For time

200-ft. dumbbell overhead 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

4 Rounds for time:

10 Hang Power Cleans (135/95)

15 Toes to Bar

30/24 Calorie Row

8 Sets OT2:15

8 Close Grip Bench Press

-Increase weight from last week if possible

10:00 EMOM

1-2 Rope Climbs

100 Reps:

Band Pressdowns

Partner Finisher

4:00 AMRAP

Med Ball Sit-ups

Partner Workout

16:00 AMRAP

4 Bar Muscle-ups

8 DB Thrusters

16 Burpee Box Jump-overs

-One work, one rests, partition work between partners any way you'd like

5 Rounds for time:

14 KB Step-ups (53/35 lb to 20" box)

16 Russian KB Swings (53/35)

18 Sit-ups

20/16 Calorie Row

Build to a heavy set of:

1 Clean +

3 Front Squats

Split Stance DB Romanian Deadlift:

12-12-12-12/side

5 Sets:

:20 Hollow Rocks

:20 Supermans

:20 Rest

15:00-

Handstand/Handstand Walk Practice

20:00 EMOM

A. 3-10 Strict HSPU

B. Shuttle Runs

C. 5-15 Pull-ups (C2B)

D. DB Walking Lunges

10:00 AMRAP

1-2-3-4-5...

Power Snatches (75/55)

Overhead Squats

Bar-facing Burpees

8 Sets OT2:15

8 Close Grip Bench Press

9 Sets OT45sec.

1-6 Strict Pull-ups

Teams of 3:

9:00 Tabata Echo Bike

(6 sets of :20 of work each)