Monday, April 27th
Workout: As Many Rounds as Possible in 30 Minutes
Option A
300m Run
3-7 Muscle Up
12 Burpee Box Jump Over (24/20)
1:00 Rest
Option B
300m Run
3-7 Chest to Bar Pull Up
12 Burpee Box Jump Over (20/16)
1:00 Rest
Option C
300m Run
10-12 Ring Row
12 Burpee Box Step Over
1:00 Rest
Tuesday, April 28th
Strength: 15 Minutes
8 Touch and Go Clean & Jerk
6 Touch and Go Clean & Jerk
4 Touch and Go Clean & Jerk
2 Touch and Go Clean & Jerk
Workout: As Many Reps as Possible – 18 Minutes
Option A
5 Sets – 2:00 Each
20/15 Calorie Bike
Max Deadlift (185/135)
Rest 1:30 between sets.
Option B
5 Sets – 2:00 Each
15/12 Calorie Bike
Max Deadlift (155/105)
Rest 1:30 between sets.
Option C
5 Sets – 2:00 Each
12/10 Calorie Bike
Max Deadlift (135/95)
Rest 1:30 between sets.
Wednesday, April 29th
Strength: 18 Minutes
6 Sets – 3:00 Each
5 Back Squat (80%)
Workout: For Time – 12 Minute Cap
Option A
60/50 Calorie Row
150 Double Under
30 Thruster (135/95)
Option B
50/40 Calorie Row
100 Double Under
30 Thruster (115/75)
Option B
50/40 Calorie Row
250 Single Under
30 Thruster (95/65)
Thursday, April 30th
Workout: As Many Rounds as Possible in 17 Minutes
Option RX+ Wear a Weight Vest (20/14)
5 Strict Handstand Push Up
10 Chest to Bar Pull Up
25 Double Dumbbell Front Rack Lunge (50/35)
100m Run
Option A
5 Handstand Push Up
10 Pull Up
25 Double Dumbbell Front Rack Lunge (50/35)
100m Run
Option B
5 Pike Push Up
10 Jumping/Assisted Pull Up
25 Double Dumbbell Front Rack Lunge (35/20)
100m Run
Option C
5 Seated Strict Press
10 Ring Row
25 Double Dumbbell Front Rack Lunge
100m Run
Friday, May 1st
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: Every Minute on the Minute for 24 Minutes
Minute 1: 10-15 Wall Ball
Minute 2: 20-25 Abmat Situp
Minute 3: 10-15 Target Burpee
Minute 4: 10 Dumbbell Pull Through
Saturday, May 2nd
Workout: For Time – Partner
4 Rounds
800m Partner Run
60 Alternating Dumbbell Snatch
40 Toes to Bar