Monday, April 20th
Workout: 32 Minutes – Partner
Option A
5 Relay Rounds – Each Round for Time – 24 Minute Cap
200m Run
5-4-3-2-1: Bar Muscle Up
5-4-3-2-1: Squat Snatch
24:00-32:00
Find a Heavy Squat Snatch
Weights:
RD1: 115/75
RD2: 135/95
RD3: 155/105
RD4: 165/
RD5: 185/125
Option B
5 Relay Rounds – Each Round for Time – 24 Minute Cap
200m Run
5-4-3-2-1: Pull Up
5-4-3-2-1: Squat Snatch
24:00-32:00
Find a Heavy Squat Snatch
Weights:
RD1: 75/55
RD2: 95/65
RD3: 115/75
RD4: 135/95
RD5: 155/105
Option B
5 Relay Rounds – Each Round for Time – 24 Minute Cap
200m Run
5-4-3-2-1: Jumping Pull Up
5-4-3-2-1: Squat Snatch, Ascending
24:00-32:00
Find a Heavy Squat Snatch
Tuesday, April 21st
Strength: 15 Minutes
6 x 4 Back Squat @ 80%
Rest 2:00 between sets.
Workout: As Many Reps as Possible – 10 Minutes
Option A
4 Rounds – 2:30 Each
20/15 Calorie Row
10 Power Clean (95/65)
Max Burpee Over Bar
Option B
4 Rounds – 2:30 Each
18/13 Calorie Row
10 Power Clean (75/55)
Max Burpee Over Bar
Option B
4 Rounds – 2:30 Each
15/12 Calorie Row
8 Power Clean (45/35)
Max Burpee Over Bar
Wednesday, April 22nd
Strength: 12 Minutes
4 x 6 Strict Press @ 7/10
Rest 2:00 between sets.
Workout: For Time – 11 Minute Cap
Option RX+
10-20-30: Toes to Bar
30-20-10: Shoulder to Overhead (155/105)
Option A
10-20-30: Toes to Bar
30-20-10: Shoulder to Overhead (135/95)
Option B
10-20-30: Swinging Leg Raise
30-20-10: Shoulder to Overhead (115/75)
Option C
10-20-30: Abmat Sit Up
30-20-10: Shoulder to Overhead (65/45)
Thursday, April 23rd
Workout: For Total Rounds – 24 Minutes – Partner
Option A
Buy In: 150/120 Calorie Bike/Row
AMRAP Remaining Time
10 Deadlift (185/135)
16 Alternating Dumbbell Hang Snatch (50/35)
100m Farmer Carry
Option B
Buy In: 120/100 Calorie Bike/Row
AMRAP Remaining Time
10 Deadlift (155/105)
16 Alternating Dumbbell Hang Snatch (35/25)
100m Farmer Carry
Option C
Buy In: 100/80 Calorie Bike/Row
AMRAP Remaining Time
10 Deadlift (115/175)
16 Alternating Dumbbell Hang Snatch (25/20)
100m Farmer Carry
Friday, April 24th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: Every Minute on the Minute for 8 Minutes
4/4 Front Rack Lunge @ RPE 6.5/10
Workout: For Time – 12 Minute Cap
Option A
6 Rounds
50 Double Under (RX+ 70)
15 Wall Ball (20/14)
Option B
6 Rounds
70 Single Under
15 Wall Ball (16/10)
Option C
6 Rounds
70 Single Under
15 Wall Ball (10/8)
Saturday, April 25th
Workout: As Many Rounds as Possible in 28 Minutes – Partner Relay
Option A
2 Hang Power Clean (155/105)
4 V-Up
6 Dumbbell Box Step Over (50/35 @ 24/20)
8 Push Up (RX+ Handstand Push Up)
Option B
2 Hang Power Clean (135/95)
4 Tuck Up
6 Dumbbell Box Step Over (35/25 @ 20/16)
8 Push Up / Knee Push Up
Option C
2 Hang Power Clean (75/55)
4 Abmat Sit Up
6 Dumbbell Box Step Over
8 Elevated Push Up