Monday, April 28th
Gymnastics: 12 Minutes
A: 5 Sets – Max Strict Handstand Push Up
B: 5 Sets – Max Pike Push Up
C: 5 Sets – Max Dumbbell Z Press
Workout: Each Round for Time – 18 Minute Cap
Option A:
5 Rounds
15 Toes to Bar
10 Renegade Row (50/35)
1:00 Rest
Option B:
5 Rounds
10 Swinging Leg Raise
10 Knee Renegade Row (35/20)
1:00 Rest
Option C:
5 Rounds
10 Knee Tuck
10 Plank Dumbbell Row (25/10)
1:00 Rest
GOAL: Strict Gymnastics / Core Endurance
Tuesday, April 29th
Workout: As Many Rounds as Possible in 20 Minutes – Partner
Option A:
4 Power Snatch (135/95)
4 Burpee
20 Machine Calorie
Increase Snatch and Burpee by 4 Reps each round.
Option B:
4 Power Snatch (95/65)
4 Burpee
20 Machine Calorie
Increase Snatch and Burpee by 4 Reps each round.
Option C:
4 Power Snatch (45/35)
4 Burpee
20 Machine Calorie
Increase Snatch and Burpee by 4 Reps each round.
GOAL: Power Endurance
Wednesday, April 30th
Strength: 12 Minutes
4 Sets
12 Front Squat @ 55-60%
Rest 2:00 between sets
Workout: Each Round for Time – 15 Minutes
Option A:
5 Rounds – 3:00 Each
50 Double Under
20 Double Dumbbell Box Step Over (35/20, 24/20)
100′ Farmer Carry
Option B:
5 Rounds – 3:00 Each
50 Double Under
20 Double Dumbbell Box Step Over (25/15, 20/16)
100′ Farmer Carry
Option C:
5 Rounds – 3:00 Each
50-75 Single Under
20 Box Step Over
100′ Farmer Carry
GOAL: Lower Body Strength Endurance
Thursday, May 1st
Strength: 15 Minutes
4 Sets
8-12 Incline Bench Press, Moderate to Heavy
10-15 Push Up
Rest 1:30-2:00
Workout: For Time – 13 Minute Cap
Option A:
21-15-9
Power Clean (135/95)
Dip
Calorie Row
Option B:
21-15-9
Power Clean (115/75)
Assisted Dip
Calorie Row
Option C:
15-12-9
Power Clean (65/45)
Box Dip
Calorie Row
GOAL: Push/Pull Endurance
Friday, May 2nd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 17 Minutes
1 x 2 Back Squat @ 85%
2 x 2 Back Squat @ 87%
1 x 2 Back Squat @ 90%
1 x 2 Back Squat @ 92%
Workout: For Time – 12 Minute Cap
Option A:
10 Rounds
7 Pull Up
25′ Goblet Walking Lunge (53/35)
Option B:
10 Rounds
7 Assisted Pull Up
25′ Goblet Walking Lunge (35/26)
Option C:
10 Rounds
7 Ring Row
25′ Goblet Walking Lunge (26/18)
GOAL: Stamina
Saturday, May 3rd
Workout: As Many Reps as Possible in 26 Minutes – Partner
Option A:
3 Rounds
1:00 Max Wall Ball (24/20) / Max Calorie Row
1:00 Max Sumo Deadlift High Pull (75/55) / Max Calorie Row
1:00 Max Box Jump (20) / Max Calorie Row
1:00 Max Push Press / Max Calorie Row
1:00 Rest
Option B:
3 Rounds
1:00 Max Wall Ball (16/12) / Max Calorie Row
1:00 Max Sumo Deadlift High Pull (65/45) / Max Calorie Row
1:00 Max Box Jump (20) / Max Calorie Row
1:00 Max Push Press / Max Calorie Row
1:00 Rest
Option C:
3 Rounds
1:00 Max Wall Ball (10/8) / Max Calorie Row
1:00 Max Sumo Deadlift High Pull (45/35) / Max Calorie Row
1:00 Max Box Step Up (20) / Max Calorie Row
1:00 Max Push Press / Max Calorie Row
1:00 Rest
GOAL: Team Workout
