Monday, April 13th
Strength: 20 Minutes
Find a 1 RM Back Squat
Workout: As Many Rounds as Possible in 7 Minutes
10 Barbell Burpee
5 Hang Power Clean (A: 135/95 / B: 115/75 / C: 95/65)
Tuesday, April 14th
Strength: Every Minute on the Minute for 8 Minutes
:15 Max Reps
RX+: Ring Dip
A: Dip
B: Assisted Dip
C: Strict Push Up / Elevated Push Up
Workout: For Rounds and Reps – 16 Minutes
Option RX+
8 Sets – As Many Rounds as Possible in 1:30
24 Double Under
12 Abmat Situp
8 Chest to Bar Pull Up
Rest :30 between each set.
Option A
8 Sets – As Many Rounds as Possible in 1:30
24 Double Under
12 Abmat Situp
8 Pull Up
Rest :30 between each set.
Option B
8 Sets – As Many Rounds as Possible in 1:30
15 Double Under
12 Abmat Situp
8 Jumping Pull Up / 4 Pull Up
Rest :30 between each set.
Option C
8 Sets – As Many Rounds as Possible in 1:30
42 Single Under
12 Abmat Situp
8 Ring Row
Rest :30 between each set.
Wednesday, April 15th
Workout: As Many Rounds as Possible in 22 Minutes
Option A
800m Row
40 Russian Kettlebell Swing (53/35)
200m Suitcase Carry
500m Row
20 Russian Kettlebell Swing
100m Suitcase Carry
Option B
800m Row
40 Russian Kettlebell Swing (35/26)
200m Suitcase Carry
500m Row
20 Russian Kettlebell Swing
100m Suitcase Carry
Option C
500m Row
30 Russian Kettlebell Swing (26/18)
200m Suitcase Carry
200m Row
30 Russian Kettlebell Swing
100m Suitcase Carry
Thursday, April 16th
Strength: 12 Minutes
6 Rounds – 2:00 Each
2 Push Jerk
Ascend in weight to moderately heavy.
Workout: For Time – 12 Minute Cap
Option A
400m Run
15-12-9: Shoulder to Overhead (155/105)
Option B
400m Run
15-12-9: Shoulder to Overhead (135/95)
Option C
200m Run
15-12-9: Shoulder to Overhead (115/75)
Friday, April 17th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 14 Minutes
6 Rounds – 2:30 Each
3 Back Squat @ 80%
Workout: For Time – 15 Minute Cap
Option A
2 Rounds
25 Deadlift (225/155)
25 Handstand Push Up
25 Wall Ball (20/14)
25 Box Jump (24/20)
Option B
2 Rounds
25 Deadlift (185/135)
25 Dumbbell Strict Press
25 Wall Ball (16/12)
25 Box Jump (20/16)
Option B
2 Rounds
20 Deadlift (155/105)
20 Push Up
20 Wall Ball (12/10)
20 Low Box Jump
Saturday, April 18th
Workout: For Time – Partner – 34 Minute Cap
Option A
60-50-40-30-20-10
Calorie Row
Hang Power Snatch (95/65)
Toes to Bar
Option B
60-50-40-30-20-10
Calorie Row
Hang Power Snatch (65/45)
Swinging Leg Raise
Option C
50-40-30-20-10
Calorie Row
Hang Power Snatch (45/35)
Knee Tuck