Daily Workouts

7 Sets OT90sec.

3 Power Clean + Push Jerk (build)

5 Rounds for time:

5 Bar Muscle-ups

6 Clean & Jerks (135/95)

Partner Workout

32:00 AMRAP

1600m Row

1600m Run

-Alternate every 400m on both the row and the run.

10:00 AMRAP

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

Thrusters (115/80)

Bar-facing Burpees

Pull-ups (C2B)

10:00 Easy Row/Bike/Jog

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10/10 Shinbox Heel Clicks

10/10 Figure 4 Contours

10/10 Adductor Rockbacks

10 A-T-Y Raises

10 Trap 3 Raise

1:00 Slow Band Pull-aparts

1:00 Slow Band Pass Throughs

1:00 Slow Band Ext. Rotation Pull-aparts

McGill Big 3

3 Sets:

:30/:30 Split Squat Stretch

2 Sets:

15/15 Pigeon Push-up

1 Set:

1:30/1:30 Couch Stretch

10:00 Easy Bike/Row/Ski

5 Rounds for time:

4 Wall Walks

8 Deadlifts (225/155)

15/12 Calorie Echo Bike

50 Double-unders

7 Sets OT4min.

30/24 Calorie Row

3 Front Squats (build)

12:00 AMRAP

12 DB Snatches (50/35)

8 Single Arm DB Devil's Press (53/35)

12 Toes to Bar

8 Burpee Pull-ups

7 Sets OT90sec.

3 Power Snatches (build)

10 Sets on a 3:00 Timer:

15/12 Cal Row SPRINT

200m Recovery Run

-Max effort on each row

-Smooth, consistent pace on run

"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