Monday, February 17th
Strength: 10 Minutes
Option A:
5 Rounds – 2 Minutes Each
10 Incline Dumbbell Bench Press
3 Wall Walks
Option B:
5 Rounds – 2 Minutes Each
10 Incline Dumbbell Bench Press
1-3 Wall Walks
Option C:
5 Rounds – 2 Minutes Each
10 Incline Dumbbell Bench Press
3-5 Inchworm
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
12 Toes to Bar
12 Wall Ball (20/14)
12/10 Calorie Row
Option B:
6-12 Swinging Leg Raise
12 Wall Ball (14/10)
12/10 Calorie Row
Option C:
12 Knee Tuck
12 Wall Ball (14/10)
12/10 Calorie Row
GOAL: Pressing Endurance / Stamina
Tuesday, February 18th
Workout: For Time – 24 Minute Cap
Option A:
5 Rounds
75 Double Under
25 Kettlebell Swing (70/53)
500m Row
Option B:
5 Rounds
45-60 Double Under
25 Kettlebell Swing (53/35)
500m Row
Option C:
5 Rounds
60-90 Single Under
25 Kettlebell Swing (26/18)
400m Row
GOAL: Aerobic & Post Chain Conditioning
Wednesday, February 19th
Bring a Friend Day
Workout: As Many Rounds as Possible in 24 Minutes – With a Partner
Option A:
30 V-Up
20 Double Dumbbell Reverse Lunge (50/35)
10 Burpee
Complete 800m Run or 60/50 Calorie Bike at 0:00 and 12:00
Option B:
30 Tuck Up
20 Double Dumbbell Reverse Lunge (35/25)
10 Burpee
Complete 800m Run or 50/40 Calorie Bike at 0:00 and 12:00
Option C:
30 Sit Up
20 Double Dumbbell Reverse Lunge (25/15)
10 Up Down
Complete 600m Run or 40/30 Calorie Bike at 0:00 and 12:00
GOAL: Bring a Friend Day
Thursday, February 20th
Workout: 12 Minutes
Option A:
6 Rounds – 1:30 Each
15 Double Dumbbell Power Clean (50/35)
Max Double Dumbbell Shoulder to Overhead
Rest :30 between rounds.
Option B:
6 Rounds – 1:30 Each
15 Double Dumbbell Power Clean (35/20)
Max Double Dumbbell Shoulder to Overhead
Rest :30 between rounds.
Option B:
6 Rounds – 1:30 Each
15 Double Dumbbell Power Clean (25/15)
Max Double Dumbbell Shoulder to Overhead
Rest :30 between rounds.
Cashout – FIT: 15 Minutes
5 Sets
50′ Handstand Walk (10-14 Handstand Shoulder Tap)
Rest 1:00
Cashout – FLEX: As Many Reps as Possible in 15 Minutes
10-15 Dumbbell Push Up
Max Rep Dumbbell Bicep Curl
Rest 1:00
GOAL: Overhead Pressing Endurance
Friday, February 21st
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
100m Row or Ski
1 Front Squat @ 60%
Increase Row/Ski by 100m and Front Squat by 1 Rep each round.
Option B: Same as Option A
100m Row or Ski
1 Front Squat @ 60%
Increase Row/Ski by 100m and Front Squat by 1 Rep each round.
Option C:
100m Row or Ski
1 Front Squat (Moderate/Light)
Increase Row/Ski by 100m and Front Squat by 1 Rep each round.
GOAL: Squat Strength Endurance
Saturday, February 22nd
Workout: For Time – With a Partner – 32 Minute Cap
400m Partner Run
6 Rounds – Relay Style
15 Double Kettlebell Deadlift (A: 53/35, B: 35/26, C: 26/18)
12 Double Kettlebell Hang Clean
9 Double Kettlebell Shoulder to Overhead
400m Partner Run
4 Rounds – Relay Style
15 Double Kettlebell Deadlift (A: 53/35, B: 35/26, C: 26/18)
12 Double Kettlebell Hang Clean
9 Double Kettlebell Shoulder to Overhead
400m Partner Run
2 Rounds – Relay Style
15 Double Kettlebell Deadlift (A: 53/35, B: 35/26, C: 26/18)
12 Double Kettlebell Hang Clean
9 Double Kettlebell Shoulder to Overhead
GOAL: Team Workout