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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Balls 8 Burpees STATION 2 AMRAP 15 Plate G2OH 8 Box Jumps STATION 3 AMRAP 15 Wall Balls 8 Cal Bike STATION 4 AMRAP 15 Plate G2OH 8 Up-Down Box Jumps

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) :30 ON / :30 OFF @ 75-80% Effort (conversational pace) Movement 1 – Jump Rope (or Backpack Toe Taps) Movement 2 – Alt Lunges Movement 3 – Up/Downs Movement 4 – Sit-Ups Workout Workout – HOME Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – MAX Double-Unders or Plate Jumps MIN 2 – MAX Alt. Jumping Lunges MIN 3 – MAX Up-Downs MIN 4 – MAX Sit-Ups MIN 5 – Rest (Score is Total Reps)

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 5/5 DB (or backpack) Single Arm Strict Press 5/5 DB (or backpack) Single Arm Front Squats 10 Up-Downs 1 ROUND 10 DBL DB (or backpack) Push Press 10 DBL DB (or backpack) Front Squats 200m Jog or 1:00 of Burpees 2 ROUNDS OF MOBILITY 10 Hollow Rocks + 10 Slow Arm Haulers 6 Alt. Groiners w/twist Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … AMRAP x 15 MINUTES P1: 200m Run P2: AMRAP of 5 DB Shoulder to Overhead + 10

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 TABATA (:20 work, :10 rest) Hollow Hold STATION 2 TABATA DB Thruster STATION 3 TABATA DB Deadlift STATION 4 TABATA Ring Row

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) Set up a rower and grab a plate/DB/backpack EMOM x 3 MINUTES Min 1 – Legs only row (:30- :45) or High Knees Min 2 – Arms only row (:30- :45) or Butt Kickers Min 3 – Full strokes or Sumo Deadlift High Pulls Into … EMOM x 4 MINUTES Min 1 – 10 Ground to OH Min 2 – 10 Push-Ups + Max Plank Workout Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 18/16 Cal Row MIN 2 – 18 Plate Ground to Overhead

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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 12 DB Bent Over Row STATION 2 EMOM 15 Push-Ups STATION 3 EMOM 15 Burpees

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5/5 Single Leg Box Squats* MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep) *Athlete can sub 10 reps of controlled Narrow Stance Squats (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 10-15-20-25…and so on DB Hang Power Cleans Box Jump Overs *After each set, run 200m (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 10-15-20-25…and so on Backpack Hang Power

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into… 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck Ups Workout Metcon (No Measure) EMOM x 5 MINUTES MIN 1 – 10 Wall Balls or Single DB Thrusters* *Every minute, increase reps by 5…if fail, stick with final number (…15-20-25-30) -Rest 1:00- EMOM x 5 MINUTES MIN 1 – 4 DB Up-Downs* *Every minute, increase reps by 4…if fail, stick with final number (…8-12-16-20) -Rest

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Deficit Push-Ups 1:00 Max DB Renegade Row STATION 2 1:00 Max DB DL 1:00 Max DB Power Clean STATION 3 1:00 Max DB Strict Press 1:00 Max DB Push Press STATION 4 1:00 Max Burpees 1:00 Max Burpee Box Jump

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