Monday, April 21st
Workout: For Time – 24 Minute Cap – With a Partner
Option A:
80 Machine Calories
40 Shoulder to Overhead (135/95, RX+ 155/115)
100 Box Jump Overs (24/20)
40 Shoulder to Overhead
80 Machine Calories
Option B:
70 Machine Calories
40 Shoulder to Overhead (115/75)
100 Box Jump Overs (24/20)
40 Shoulder to Overhead
70 Machine Calories
Option C:
6:00 Max Machine Calories
30 Shoulder to Overhead (65/45)
80 Box Jump Overs / Step Overs
30 Shoulder to Overhead
6:00 Machine Calories
GOAL: Endurance
Tuesday, April 22nd
Strength: 10 Minutes
3 x 15 Front Squat @ 55-60%
Rest 2:00
Workout: As Many Rounds as Possible in 14 Minutes
Option A & B:
10 V-Up
5/5 Heavy Hang Dumbbell Snatch
100′ Dumbbell Walking Lunge
Option C:
10 Sit Up
5/5 Hang Dumbbell Snatch
100′ Dumbbell Walking Lunge
GOAL: Strength Endurance
Wednesday, April 23rd
Gymnastics: 15 Minutes
5 Rounds – 3 Minutes Each
A: Max Rep Ring / Bar Muscle Up
B: Max Rep Box / Banded Muscle Up
C: Max Rep Strict Pull Up / Assisted Strict Pull Up / Ring Row
Workout: As Many Reps as Possible in 12 Minutes
Option A: 2 Rounds
As Many Reps as Possible in 2 Minutes
8 Strict Chin Up
Max Burpee
Rest 1:00
As Many Reps as Possible in 2 Minutes
20 Kettlebell Swing (53/35)
Max Strict Handstand Push Up
Rest 1:00
Option B: 2 Rounds
As Many Reps as Possible in 2 Minutes
8 Assisted Strict Chin Up
Max Burpee
Rest 1:00
As Many Reps as Possible in 2 Minutes
20 Kettlebell Swing (44/26)
Max Push Up / Knee Push Up
Rest 1:00
Option C: 2 Rounds
As Many Reps as Possible in 2 Minutes
8 Ring Row
Max Burpee
Rest 1:00
As Many Reps as Possible in 2 Minutes
15 Kettlebell Swing (26/18)
Max Elevated / Knee Push Up
Rest 1:00
GOAL: Push/Pull Endurance
Thursday, April 24th
Strength: 16 Minutes
2 x 2 Back Squat @ 85%
2 x 2 Back Squat @ 87%
2 x 2 Back Squat @ 87-90%
Workout: For Time – 12 Minute Cap
Option A:
3 Rounds
30 Toes to Bar
30 Wall Ball (20/14, RX+ 30/20)
Option B:
3 Rounds
30 Swinging Leg Raise
30 Wall Ball (16/12)
Option C:
3 Rounds
20 Abmat Sit Up
20 Wall Ball (12/10)
GOAL: Muscular Endurance
Friday, April 25th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: Each Round for Time
Option A:
6 Rounds – 4:00 Each
200m Run / 250m Row
250m Row / 200m Run
5 Deadlift (275/185 or 75%)
Option B:
6 Rounds – 4:00 Each
200m Run / 250m Row
250m Row / 200m Run
5 Deadlift (225/155 or 75%)
Option C:
6 Rounds – 4:00 Each
200m Run / 250m Row
250m Row / 200m Run
5 Deadlift (135/95 or Heavy)
GOAL: Aerobic and Strength Endurance
Saturday, April 26th
Workout: As Many Reps as Possible in 30 Minutes – With a Partner
Max Calorie Assault Bike
Station 1
75 Double Under / Single Under
200m Run
Station 2
15 Hang Power Snatch (A: 75/55, B: 65/45, C: 45/55)
200m Run
Station 3
10 Target Burpee
200m Run
Partner 1 works on the bike while Partner 2 works through a station. When Partner 2 finishes, they hop on the bike while Partner 1 works through the next station, switching back and forth each round until the time is up.
GOAL: Team Workout
