Monday, April 7th
Gymnastics: Every Minute on the Minute for 10 Minutes
Option A:
Minute 1: 6-8 Shuttle Run
Minute 2: 4-6 Ring Muscle Up or 4-6 Chin Up
Option B:
Minute 1: 6-10 Shuttle Run
Minute 2: 4 Band Assisted Chin Up
Option C:
Minute 1: 4-6 Shuttle Run
Minute 2: 6 Ring Row
Workout: As Many Rounds as Possible in 11 Minutes
Option A:
44 Double Under
22 Abmat Sit Up
11 Hang Power Snatch (75/55)
Option B:
44 Double Under
22 Abmat Sit Up
11 Hang Power Snatch (65/45)
Option C:
66 Single Under
12 Abmat Sit Up
11 Hang Power Snatch (45/35)
GOAL: Pulling Endurance / Upper Body Endurance
Tuesday, April 8th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
3 Back Squat at 85%
Workout: 16 Minutes
Option A:
4 Rounds – 2:00 Each
15/12 Calorie Row / 200m Run
8 Box Jump (30/24)
4 Rounds – 2:00 Each
12 Box Jump (24/20)
10/8 Calorie Row / 100m Run
Option B:
4 Rounds – 2:00 Each
15/12 Calorie Row / 200m Run
6 Box Jump (24/20)
4 Rounds – 2:00 Each
10-12 Box Jump (20/16)
10 Calorie Row / 100m Run
Option C:
4 Rounds – 2:00 Each
1:00 Calorie Row / 1:00 Run
8 Box Step Up
4 Rounds – 2:00 Each
8 Box Step Up
1:00 Calorie Row / 1:00 Run
GOAL: Strength / Lower Body Endurance
Wednesday, April 9th
Strength: 13 Minutes
4 Rounds – 2:00 Each
5 Hang Power Clean, Ascending Weight
Every Minute on the Minute for 3 Minutes
3 Hang Power Clean at 85% of Heavy Set
Workout: For Time – 9 Minute Cap
Option A:
15-12-9-6-3
Deadlift (275/185)
Strict Dip
Option B:
15-12-9-6-3
Deadlift (225/155)
Strict Assisted Dip
Option C:
15-12-9-6-3
Deadlift (115/75)
Box Dip
GOAL: Strength / Push + Pull
Thursday, April 10th
Strength: 9 Minutes
3 Rounds – 3:00 Each
12 Front Squat @ 55-65%
Workout: For Time – 17 Minute Cap
Option A:
5 Rounds
15 Double Dumbbell Push Press (50/35)
15 Dumbbell Snatch
5 Shuttle Run
25 Toes to Bar
Reduce Toes to Bar by 5 Reps each round.
Option B:
5 Rounds
10 Double Dumbbell Push Press (35/20)
10 Dumbbell Snatch
5 Shuttle Run
25 Swinging Leg Raise
Reduce Swinging Leg Raise by 5 Reps each round.
Option C:
5 Rounds
10 Double Dumbbell Push Press (25/15)
10 Dumbbell Snatch
5 Shuttle Run
25 Knee Tuck
GOAL: Volume / Endurance
Friday, April 11th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 16 Minute Cap
Option A:
1000m Row / Run
30 Barbell Burpee
30 Power Clean (115/75, RX+ 135/95)
500m Row / 400m Run
15 Barbell Burpee
15 Power Clean
Option B:
1000m Row / Run
30 Barbell Burpee
30 Power Clean (95/65)
500m Row / 400m Run
15 Barbell Burpee
15 Power Clean
Option C:
600m Row / 400m Run
20 Barbell Burpee
20 Power Clean (65/45)
300m Row / 200m Run
15 Barbell Burpee
15 Power Clean
Cashout: 12 Minutes
5 Sets
6/6 Bulgarian Split Squat, Moderate to Heavy
1:30 Rest
GOAL: Stamina & Pacing / Stability
Saturday, April 12th
Workout: For Time – With a Partner – 40 Minute Cap
Option A:
5 Rounds
12 Bar Muscle Up / Strict Pull Up
24 Alternating Dumbbell Snatch (50/35, RX+ 70/50)
36 Wall Ball (20/14)
400m Run
Option B:
5 Rounds
12 Strict Pull Up / Assisted Strict Pull Up
24 Alternating Dumbbell Snatch (35/20)
36 Wall Ball (20/14)
400m Run
Option C:
5 Rounds
20 Ring Row
24 Alternating Dumbbell Snatch (25/15)
36 Wall Ball (14/10)
400m Run
GOAL: Team Workout