Monday, April 6th
Workout: For Time – 18 Minute Cap
Option A
5 Rounds
15 Dumbbell Power Clean (50/35)
12 Toes to Bar
9 Burpee Over Dumbbell
Rest 1:00
Option B
5 Rounds
15 Dumbbell Power Clean (35/20)
12 Swinging Leg Raise
9 Burpee Over Dumbbell
Rest 1:00
Option C
5 Rounds
15 Dumbbell Hang Power Clean (25/15)
12 Knee Tuck
9 Burpee
Rest 1:00
Cashout – FIT:
3 Sets
10 Strict Press
10 Bent Over Rows
Tuesday, April 7th
Strength: 16 Minutes
4 x 2 Front Squat @ 80-85%
Rest 2:00 between sets.
Workout: For Time – 10 Minute Cap
Option A
8 Rounds
30 Double Under
5 Thruster (115/75)
Option B
8 Rounds
20-30 Double Under
5 Thruster (95/65)
Option C
8 Rounds
60 Single Under
5 Thruster (75/55)
Wednesday, April 8th
Workout: Helen & Isabel – 25 Minute Cap
Option A
3 Rounds
400m Run
21 Kettlebell Swing (53/35)
12 Pull Up
Rest 5:00
30 Power Snatch (135/95)
Option B
3 Rounds
400m Run
21 Kettlebell Swing (35/26)
12 Pull Up
Rest 5:00
30 Power Snatch (115/75)
Option C
3 Rounds
300m Run
21 Kettlebell Swing (26/18)
12 Ring Row
Rest 5:00
30 Hang Power Snatch (95/65)
Thursday, April 9th
Workout: For Time – Partner – 34 Minute Cap
400m-800m-1200m-800m-400m: Row
20-40-60-40-20: Handstand Push Up / Pike Push Up / Dumbbell Press
20 Burpee Box Jump Over
Friday, April 10th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 18 Minutes
4 Sets – 8/8 Back Rack Lunge
Workout: For Time – 12 Minute Cap
Option A
27-21-15-9
Bike Calorie
Wall Ball (20/14)
Option B
21-15-12-9
Bike Calorie
Wall Ball (16/12)
Option C
15-12-9-6
Bike Calorie
Wall Ball (12/9)
Saturday, April 11th
Workout: For Time – Partner – 35 Minute Cap
Option A
80 Deadlift (155/105)
80 Chest to Bar Pull Up
20 Wall Walk
60 Deadlift (185/135)
60 Chest to Bar Pull Up
16 Wall Walk
40 Deadlift (225/155)
40 Chest to Bar Pull Up
12 Wall Walk
Option B
80 Deadlift (135/95)
80 Chest to Bar Pull Up
20 Wall Walk
60 Deadlift (155/105)
60 Chest to Bar Pull Up
16 Wall Walk
40 Deadlift (185/135)
40 Chest to Bar Pull Up
12 Wall Walk
Option C
60 Deadlift (115/75)
60 Pull Up
12 Inchworm Push Up
40 Deadlift (135/95)
40 Pull Up
10 Inchworm Push Up
20 Deadlift (155/105)
20 Pull Up
8 Inchworm Push Up