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RH 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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Monday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 15 Slow Plate Front Raises 15 Slow Plate Lateral Raises 15 Slow Plate Upright Row 15 Slow Bent Over Row Reverse Flies Into… 3 ROUNDS 5/5 Strict DB Press w/ :02 Pause OH 10 Slam Balls 10 Alt. Box Step-Ups Strength Metcon (Weight) 4 SETS FOR QUALITY 6/6 Arnold Press 15 DB Bent Over Reverse Flies (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3,6,9, and so on… Renegade Row (35/20)|(20/15) Slam Balls (20/10) DB Suitcase Box Step-Ups (24/20) -Rest 2:00-

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press

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Sunday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) IN TEAMS OF 2 (OR SOLO) … 2 ROUNDS P1: 200m Med. Ball Run P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back Extended Warm-up Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Back Squats* MIN 2 – :40 Row** *Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above. **Increase pace each set. (Score is Weight) Workout Metcon (Time) FOR TIME 1500m/1200m Row 20 Back Squats (135/95)|(95/65) 1000m/800m Row 15 Back Squats 500m/600m Row

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 DBL DB Suitcase or Sumo Deadlifts :30 Hollow Hold 5/5 Single Arm Strict Press* 5 Scap Push-Ups + :30 Plank Hold 5 Body Weight Good Mornings** :30 Quad Heel Taps Workout “FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* 100m DB Suitcase Walk (50/35)|(35/20) 10 DB S2OH 40 Russian Twists 10 DB Bent Over Rows 10 DB Deficit Push-Ups 40 Russian Twists *Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans. (Score is Rounds + Reps) Optional Finisher Metcon (No

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 SA KB Staggered Stance BOR (Left Arm) 10 SA KB Swing (Left Arm) :20 OH KB Hold (Left Arm) 10 V-ups 10 SA KB Staggered Stance BOR (Right Arm) 10 SA KB Swing (Right Arm) :20 OH KB Hold (Right Arm) Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Mixed Grip KB Alt. Lunges 6/6 Single KB Upright Row 1:00 DBL KB FR Hold -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (2 Rounds for time) 2 SETS 800m Run 40

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Rh+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH +30 Burn ab and JR (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 300 m row 30 plank to pushups 10 DBL DB CLEAN AND JERK Station 2 amrap 50 cal row 10 kbs swing 10 Box steps 10 goblet squats

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Thursday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 7/5 Cal Bike 7 Wide Stance Good Mornings 14 Alt. Single DB Front Rack Lunges 7/7 SA Push Press 7 Goblet Front Squat Strength Sumo Deadlift (8-8-6-6) 8-8-6-6 Sumo Deadlift *Build to a moderate weight Workout “THE THREE WISEMEN” (Time) 3 ROUNDS FOR TIME 15 Deadlifts (225/155) 25/20 Cal Bike 35 DB Thrusters (35/20) -20:00 Hard Cap-

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RH+30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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Wednesday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds (5:00 CAP) 35 Single Unders* :30 Tuck Hold 7/7 SA DB Upright Row 7 Burpees *Round 2 – Big Jump Singles. / Round 3 – Double Attempts Strength Bench Press (10-10-10) 10-10-10* Wide Grip Bench Press *Keep weight light to moderate. (Score is Weight) Workout Metcon (No Measure) 3 SETS FOR QUALITY 500m/400m Row :40 Max Double Unders 20 KB Upright Rows (35/26)|(26/18) 20 Slow Deadbugs 100′ Plate Gun Walk (45/35)|(35/15) -Rest :30 b/t Sets- (No Measure)

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