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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 :45 Max Plate G2OH :45 Max Plate Jumps STATION 2 :45 Max Plate Thruster :45 Max Russian Twists STATION 3 :45 Weighted Plank :45 Weighted Sit-Up STATION 4 :45 Max Plate Thruster :45 Weighted Wall Sit

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt Plank Walkouts* 5/5 Single Leg Backpack RDL 6/4 Cal. Bike or :30 High Knees Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike (increase pace each set) MIN 2 – :20 Single Arm Plank (L/R) (Score is Bike Calories) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2-4-6-8-10… Hand Release Push-Ups Cal Bike Double KB Suitcase Deadlift (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Air Squats -:15 Rest- :30 Backpack Front Squats -:15 Rest- :30 Backpack Push Press into… 2 ROUNDS :30 Russian Twists -:15 Rest- :30 Sit-ups -:15 Rest- :30 Backpack Sit-ups Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX Wall Balls MIN 2 – MAX Med Ball Sit-ups MIN 3 – Rest (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX Backpack Thrusters MIN 2 – MAX Backpack Sit-Ups MIN 3

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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) DB Deficit Push-Ups STATION 2 TABATA Ring Rows STATION 3 TABATA DB Goblet Squat* *One DB STATION 4 TABATA DB Strict Press

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or 1:00 Run 10 Up-Downs 15 Glute Bridge-Ups 10 Jumps – landing in the Power Position (partial squat) Workout Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 15 DB Hang Power Cleans MIN 3 – 15 Up-Downs (Score is DB Weight) Workout – HOME Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 15 Backpack Jumping Squats MIN 2 – 15 Backpack Hang Power Cleans MIN 3 – 15 Up-Downs (No Measure)

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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 Med Ball Cleans STATION 2 EMOM 12 Wall Balls STATION 3 EMOM 12 Wall Ball Box Step Ups* *Bear Hug Wall Ball

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Sunday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 6/6 Single Arm KB Suitcase Deadlift MIN 3 – Ring FLR or Plank (No Measure) Workout – HOME Metcon (No Measure) EMOM x

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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 :30 MAX Meters Row :30 REST :30 MAX Meters Row :30 REST STATION 2 Max DB Burpee Step-Ups STATION 3 :30 MAX Cal Bike :30 REST :30 MAX Cal Bike :30 REST STATION 4 Max DB Renegade Row* *Push-Up + Row (R) + Row (L)

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Saturday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls 80 Cal Bike 60 Burpees 200m Partner Med. Ball Run *20:00 HARD CAP *P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners. (Score is Time) Workout – HOME Metcon

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 60 Russian KBS *EMOM 10 Box Jumps STATION 2 60 Alt. DB Snatch *EMOM 12 Sit-Ups STATION 3 60 Burpees *EMOM 10 Strict Press

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