Monday, February 10th
Workout: 28 Minutes
Option A:
Part A: As Many Rounds as Possible in 15 Minutes
20 Burpee
15 Toes to Bar
10 Power Snatch (115/75)
Rest 5:00
Part B: Every Minute on the Minute for 8 Minutes
1 Power Snatch + 1 Squat Snatch
Start at 60% and increase weight each round.
Option B:
Part A: As Many Rounds as Possible in 15 Minutes
20 Burpee
15 Swinging Leg Raise
10 Power Snatch (95/65)
Rest 5:00
Part B: Every Minute on the Minute for 8 Minutes
1 Power Snatch + 1 Squat Snatch
Start at 60% and increase weight each round.
Option C:
Part A: As Many Rounds as Possible in 15 Minutes
15 Up Down
10 Knee Tuck
8 Power Snatch (45/35)
Rest 5:00
Part B: Every Minute on the Minute for 8 Minutes
2 Snatch
GOAL: Strength Endurance
Tuesday, February 11th
Workout: For Time – 16 Minute Cap
Option A:
5 Rounds
15 Hang Power Clean (95/65, RX+ 135/95)
15 Shoulder to Overhead
Rest 1:00
Option B:
5 Rounds
15 Hang Power Clean (75/55)
15 Shoulder to Overhead
Rest 1:00
Option C:
5 Rounds
15 Hang Power Clean (75/55)
15 Shoulder to Overhead
Rest 1:00
Cashout – FIT: As Many Rounds as Possible in 8 Minutes
:20 L-Sit or Dead Hang
15-20 V-Up
:45-1:00 Plank
:30 Rest
GOAL: Barbell Cycling
Wednesday, February 12th
Workout: For Time – 25 Minute Cap
Option A:
6 Rounds
400m Run
15 Deadlift (185/135, RX+ 225/155)
10 Dip (RX+ Weighted Dip)
Option B:
6 Rounds
400m Run
15 Deadlift (155/105)
5-10 Assisted Dip
Option C:
6 Rounds
200m Run
10-15 Deadlift (95/65)
5-10 Box Dip
GOAL: Long Metcon
Thursday, February 13th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
2 Back Squat
Start at 75%, increase weight each round.
Workout: For Time – 10 Minute Cap
Option A:
15-12-9-6-3
Thruster (135/95)
Target Burpee
Option B:
15-12-9-6-3
Thruster (115/75)
Target Burpee
Option C:
15-12-9-6-3
Thruster (65/45)
Target Burpee
GOAL: Squat Strength / Heavy Metcon
Friday, February 14th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: Each Round for Time
Option A:
8 Rounds – 2 Minutes Each
10/8 Machine Calories
30 Double Under
8 Alternating Dumbbell Snatch (50/35)
Option B:
8 Rounds – 2 Minutes Each
10/8 Machine Calories
15-30 Double Under
8 Alternating Dumbbell Snatch (35/20)
Option C:
8 Rounds – 2 Minutes Each
:45 Machine
20-30 Single Under
6 Alternating Dumbbell Snatch (25/15)
Gymnastics: Every Minute on the Minute for 8 Minutes
Option A:
Odd: 4 Wall Walk
Even: 10 Pull Up
Option B:
Odd: 1-2 Wall Walk
Even: 5-7 Pull Up
Option C:
Odd: 2-3 Walk to Pike on Box
Even: 5-7 Jumping Pull Up
GOAL: High Intensity Intervals / Skill Practice
Saturday, February 15th
Workout: For Time – 30 Minute Cap – With a Partner
Option A:
Part A: For Time
20-40-60-80-60-40-20
Wall Ball (20/14)
Ab Mat Sit Up
-Into-
Part B: Max Distance
100m Farmer Carry, You Go I Go (53/35)
Option B:
Part A: For Time
20-40-60-80-60-40-20
Wall Ball (20/14)
Ab Mat Sit Up
-Into-
Part B: Max Distance
100m Farmer Carry, You Go I Go (35/25)
Option C:
Part A: For Time
20-30-40-60-40-30-20
Wall Ball (14/10)
Ab Mat Sit Up
-Into-
Part B: Max Distance
100m Farmer Carry, You Go I Go (25/15)
GOAL: Team Workout