Monday, April 14th
Strength: 8 Minutes
10 Rounds – 00:45 Each
3 Front Squat @ 40%
Workout: Each Round for Time – 12 Minutes
Option A:
2 Rounds – 6 Minutes Each
21-15-9: Shoulder to Overhead (115/75, RX+ 135/95)
21-15-9: Barbell Burpee
Rest remaining time.
Option B:
2 Rounds – 6 Minutes Each
21-15-9: Shoulder to Overhead (95/65)
21-15-9: Barbell Burpee
Rest remaining time.
Option C:
2 Rounds – 6 Minutes Each
15-12-9: Shoulder to Overhead (45/35)
15-12-9: Barbell Burpee
Rest remaining time.
GOAL: Strength / Stamina
Tuesday, April 15th
Gymnastics: 10 Minutes
Option A:
Minute 1: Max Distance Row/Bike in 00:40
Minute 2: Max Rope Climb in 00:40
Minute 3: Rest
Option B:
Minute 1: Max Distance Row/Bike in 00:40
Minute 2: Max Half Rope Climb in 00:40
Minute 3: Rest
Option C:
Minute 1: Max Distance Row/Bike in 00:40
Minute 2: Band Assisted Chin Up or Ring Row in 00:40
Minute 3: Rest
Workout: As Many Rounds as Possible – 16 Minutes
Option A and B:
Every 2:00
10 Box Jump (24/20)
50m Row
Increase Row by 50m until failure.
Option C:
Every 2:00
10 Box Jump or Step Up (20/16)
Max Distance Row
GOAL: Skill / Conditioning
Wednesday, April 16th
Strength: 15 Minutes
3 x 3 Back Squat @ 85%
2 x 2 Back Squat @ 97%
Rest 2:00 between sets.
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
60 Double Under
3 Wall Walk
4 Back Rack Lunge (115/75)
Increase Lunge by 2 reps each round.
Option B:
60 Double Under
3 Half Wall Walk
4 Back Rack Lunge (115/75)
Increase Lunge by 2 reps each round.
Option C:
60 Double Under
3 Inchworm Push Up
4 Back Rack Lunge (45/35)
Increase Lunge by 2 reps each round.
GOAL: Squat Strength / Leg & Core Endurance
Thursday, April 17th
Workout: 27 Minutes
Option A:
Every Minute on the Minute for 12 Minutes
Minute 1: 12/10 Calorie Row/Bike/Ski
Minute 2: 5 Strict Pull Up
Minute 3: 3 Hang Power Snatch @ 60-65%
Minute 12-15: Rest
3 Rounds
21/18 Calorie Row/Bike/Ski
15 Pull Up
9 Hang Power Snatch (75/55)
Option B:
Every Minute on the Minute for 12 Minutes
Minute 1: 12/10 Calorie Row/Bike/Ski
Minute 2: 5 Assisted Strict Pull Up
Minute 3: 3 Hang Power Snatch @ 60-65%
Minute 12-15: Rest
3 Rounds
21/18 Calorie Row/Bike/Ski
10 Assisted Pull Up
9 Hang Power Snatch (65/45)
Option C:
Every Minute on the Minute for 12 Minutes
Minute 1: Calorie Row/Bike/Ski in 00:45
Minute 2: 5 Seated Ring Row
Minute 3: 3 Hang Power Snatch
Minute 12-15: Rest
3 Rounds
15/12 Calorie Row/Bike/Ski
10 Assisted Pull Up
5 Hang Power Snatch (Light)
GOAL: Strength Endurance
Friday, April 18th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 14 Minutes
8 Minutes
Find a Heavy 2 Rep Split Jerk
Rest 1:00
Every Minute on the Minute for 5 Minutes
2 Split Jerk @ 75% of Heavy for the Day
Workout: For Time – 15 Minute Cap
Option A:
5 Rounds
12 Single Arm Devil Press (50/35)
24 Wall Ball (20/14)
Option B:
5 Rounds
12 Single Arm Devil Press (35/20)
24 Wall Ball (14/10)
Option C:
5 Rounds
12 Single Arm Devil Press (25/15)
24 Wall Ball (14/10)
GOAL: Olympic Lifting / Muscular Endurance
Saturday, April 19th
Workout: For Time – Partner – 38 Minute Cap
Option A:
2 Mile Run
-Into-
4 Rounds
60 Single Dumbbell Box Step Over (50/35, 24/20)
40 Toes to Bar
20 Power Clean (155/105, 185/125, 205/145, 225/155)
Option B:
1 Mile Run
-Into-
4 Rounds
60 Single Dumbbell Box Step Over (35/20, 24/20)
40 Kipping Knee Tuck
20 Power Clean (75/55,95/65,115/75,135/85)
Option C:
800m Run
-Into-
4 Rounds
60 Single Dumbbell Box Step Over (20/15, 20/16)
40 Strict Knee Tuck / Abmat Situp
20 Single or Double Dumbbell Clean
GOAL: Team Workout