Monday Workout

7 Rounds Not For Time

3 Strict Muscle Ups

15 Hip Extensions

Tuesday Workout

EMOM 15

Minute 1-21 Wall Balls

Minute 2-18 GHD Sit Ups

Minute 3-15 Calorie Row

Wednesday Workout

“Lynne”

5 Rounds For Reps

Max Rep Bodyweight Bench Press

Max Rep Pull Ups

Thursday Workout

Teams of 2

3 Rounds For Time

600m Bike

1200m Bike

1800m Bike

Friday Workout

For Time

400m Run

50 Burpee Box Jumps

400m Run

30 Power Cleans

400m Run

Saturday Workout

Beach Workout 9am 

TBA Workout

Monday Workout 

For Time

100 Calorie Bike

80 Double Unders

60 Walking Lunges

40 Double Unders

20 Walking Lunges

10 Rope Climbs

Tuesday Workout

AMRAP 12

6 Push Press 

12 Burpees

18 GHD Sit Ups

Wednesday Workout

For Time

1 Mile Run

Thursday Workout

5 Rounds

AMRAP 2

250m Row

Max Power Cleans

Rest 2 Minutes

Friday Workout

5-5-5-5-5

Back Squat

*2 second pause in the bottom*

Saturday Workout

800m Run

*At the 4 Minute Mark*

Death by Strict Pull Ups

Followed by 800m Run

Monday Workout

“Karen”

150 Wall Balls For Time

Tuesday Workout

For Time

50 Calorie Row

50 DB Snatch

50 Box Jumps

50 Pull Ups

50 Double Unders

Wednesday Workout

1-1-1-1-1-1-1

Squat Clean

Thursday Workout

4 Rounds For Time

200m Run

10 Handstand Push Ups

10 Pistol Squats

Friday Workout

Partner WOD

AMRAP 20

200 Double Unders

20 Deadlifts

10 Muscle Ups

Saturday Workout

4 Rounds For Time

500m Row

5 DB Overhead Squats

Monday Workout

AMRAP 3

3 Power Snatches

1 Overhead Squat

-3 Minute Rest-

AMRAP 3

1 Power Snatch

3 Overhead Squats

-3 Minute Rest-

AMRAP 3

Max Squat Snatches

Tuesday Workout

Part 1

1-1-1-1-1

Weight Pull Ups

Part 2

5x100m Sprints

Wednesday Workout

EMOM 16

1-30s Row For Calories

2-15 Toes to Bar

3-30s Bike For Calories

4-15 DB Front Squats

Thursday Workout

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Friday Workout

For Time

1 Mile Run

-Immediately into-

3 Rounds

10m Handstand Walk

10 Box Jumps

Saturday Workout

For Time

100 Double Unders

75 AbMat Sit Ups

50 Medball Cleans

75 AbMat Sit Ups

100 Double Unders

Monday Workout

Partner WOD

10 RFT

5 Push Jerks 155/110

10 Burpees Over the Bar

100m Sprint

Tuesday Workout

AMRAP 8

3-6-9-12…

Pull Ups

2x Air Squats

4 minute rest

5 Rounds

:20 on, 2:40 off

Max Cal Bike Sprints

Wednesday Workout

“7/4/1776”

7 Rounds

4 Power Cleans 225/155

17 Push Ups

-Then-

76 Wall Balls 20/14

242 Single Unders

Thursday Workout

For Time

25 GHD Sit Ups

800m

25 GHD Sit Ups

600m

25 GHD Sit Ups

400m

25 GHD Sit Ups

200m Run

25 GHD Sit Ups

Friday Workout

1k Row

Rest 5 minutes

1k Row

Saturday Workout

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift