Daily Workouts

5 Sets:

In 2:00, complete:

15 Sit-ups

50 Double-unders*

Max Calorie Bike in remaining time

1:00 Rest

*Cap for Sit-ups + Double-unders is 1:15

5 Sets:

2 Eccentric Strict Muscle-ups

2. 15:00 AMRAP

20 DB Snatch (50/35)

50 ft. DB Overhead Walking Lunge

50 ft. DB Lunge

10 Shuttle Runs

Back Squat

5 x 5 (Build)

5 Rounds for time:

10 Pull-ups (C2B)

15 Wall Balls

(7:00 Cap)

32:00 EMOM

A. :45 Row

B. :20 - :30 Hollow Rock/Hold

C. :45 Echo Bike

D. 1-2 Rope Climbs

7 Rounds for time:

7 Deadlifts (225/155)

7 Box Jump-overs

7 Pull-ups (C2B)

30 Double-unders

1. 10 Sets on a 1:30 Timer:

1 Clean +

1 Front Squat +

1 Split Jerk

-Build as technique allows

2. 7:00 AMRAP

3 Handstand Push-ups

3 Power Cleans (185/125)

3 Rounds for time:

500m Row

400m Run

30/24 Calorie Echo Bike

1. 10 Sets on the minute:

2 Power Snatches

-Build as technique allows

2. 10:00 AMRAP

8 Power Snatches (95/65)

10 Bar-facing Burpees

10 Rounds for time:

3 Bar Muscle-ups

5 Front Squats (135/95)

10:00 Cap

15:00 EMOM

A. 10 reps Pistol Progression Variant

B. :15 Ring Support Hold

C. :20 Hollow Rock/Hold

Gymnastics Course-No Classes

Track Workout

4 Rounds for time:

100 yard Walking Lunge

400m Run

3 Rounds for time:

10 Wall walks

20 Deadlifts (225/155)

40/32 Calorie Row

50-40-30-20-10 reps for time:

Box Step-ups

Sit-ups

Double-unders

1. 10 Sets on a 1:15 Timer:

1 Power Clean +

1 Front Squat +

1 Split Jerk

-Build as technique allows

2. 10:00 EMOM

10-15 Thrusters

10-15 Pullups (C2B)

1. 3 Rounds for time:

500m Row

80 ft. KB Farmer's Carry (2 KBs/DBs)

80 ft. KB Lunge (1 KB/DB)

2. Single Leg Strength Work:

Reverse Lunge to Pistol Progression

Start at 1 and progress as you're able.

5-7 sets of 10 reps in total

1. Reverse Lunge

2. Reverse Lunge + Plantar Flexion

3. Reverse Lunge + Back Foot Raise

4. Pistol with back foot behind front foot

5. Pistol with back on front foot

6. Pistol 2 feet down + 1 foot up

7. Pistol

3. Muscle-up Skill Work

1. 10 Sets on a 1:15 Timer:

2 Power Snatches +

3 Overhead Squats

-Build as technique allows

2. CrossFit Open Workout 11.1 & 14.1

10:00 AMRAP

30 Double-unders

15 Power snatches (75/55)

Partner Workout

5 Sets:

Partner 1: 400m Run

Partner 2: Bike until runner returns

15:00 AMRAP

10 Toes to Bar

15 Wall Balls

20 Calorie Row

1. 10 Sets on the minute:

1 Hang Power Clean +

1 Front Squat +

1 Split Jerk

-Build as technique allows

2. 5 Sets:

5 Deadlifts (build)

5 Strict HSPU

20:00 EMOM

A. :30 DB Box Step-overs

B. :30 Double-unders

C. :30 Pull-ups

D. :30 Echo Bike

Strict Muscle-up Progression

2 x 20 Wall Foam Rolls

2 x 20 Parallette Shoulder Extensions

5 x 3 False Grip L Pull-ups

5 x 3-5 Strict Ring Dips

1. 10 Sets on a 1:30 Timer:

3 Power Snatches +

3 Overhead Squats

-Build as technique allows

2. 10:00 AMRAP

10 Air squats

9 DB snatches, right arm (50/35 lb)

10 Push-ups

9 DB snatches, left arm

"Laura"

Partner Workout

21:00 AMRAP

30 Calorie Row

20 Burpees Over Rower

10 Power Cleans (155/105lb)

4 Rounds for time:

800m Run

22 Thrusters (95/65)

For Time:

20-40-60-80-100 Double-unders

10-20-30-40-50 Calorie Echo Bike

Female Calories:

8-16-24-32-40

8:00 AMRAP

2 Wall Walks

2 Deadlifts (315/205)