Monday, February 2nd
Strength: 12 Minutes
6 x 1 Power Snatch + Overhead Squat @ 70%
Rest 1:30 between sets.
Workout: For Time – 16 Minute Cap
Option A:
5 Wall Walk
50 Double Under
15 Snatch (95/65)
5 Wall Walk
50 Double Under
12 Snatch (135/95)
1:00 Rest
20 Handstand Push Up
50 Double Under
9 Snatch (155/105)
1:00 Rest
20 Strict Handstand Push Up
50 Double Under
6 Snatch (185/125)
Option B:
5 Half Wall Walk
50 Single Under
15 Snatch (65/45)
5 Half Wall Walk
50 Single Under
12 Snatch (95/65)
1:00 Rest
20 Hand Release Push Up
50 Single Under
9 Snatch (115/75)
1:00 Rest
20 Hand Release Push Up
50 Single Under
6 Snatch (135/85)
Option C:
3 Inchworm Push Up
50 Single Under
10 Snatch (45/35)
3 Inchworm Push Up
50 Single Under
10 Snatch (45/35)
1:00 Rest
20 Elevated Push Up
50 Single Under
9 Snatch (45/35)
1:00 Rest
20 Elevated Push Up
50 Single Under
6 Snatch (45/35)
Tuesday, February 3rd
Workout: Every Minute on the Minute for 32 Minutes
Minute 1:
A: 15/12 Calorie Row
B: 13/10 Calorie Row
C: 00:40 Row
Minute 2:
A: 5 Devil Press (50/35)
B: 5 Devil Press (35/20)
C: 5 Devil Press (20/15)
Minute 3:
A: 8-10 Shuttle Run
B: 6-8 Shuttle Run
C: 00:40 Shuttle Run
Minute 4:
Rest
Wednesday, February 4th
Workout: As Many Reps as Possible in 12 Minutes
4 Double Dumbbell Squat
1 Burpee Pull Up
Increase Double Dumbbell Squat by 2 Reps and Burpee Pull Up by 1 Rep each round.
A: 50/35
B: 35/20
C: 20/15
Strength: 12 Minutes
3 Sets
Max Dumbbell Bench/Floor Press
12 Double Dumbbell Romanian Deadlift
Rest 2:00
Thursday, February 5th
Strength: 9 Minutes
6 Rounds – 1:30 Each
2 Split Jerk
Increase weight each round.
Workout: Each Round for Time – 15 Minute Cap
Option A:
6 Rounds
10 Power Clean (95/65)
15/12 Calorie Row
1:00 Rest
Option B:
6 Rounds
10 Power Clean (75/55)
15/12 Calorie Row
1:00 Rest
Option C:
6 Rounds
6 Power Clean (45/35)
12/10 Calorie Row
1:00 Rest
Friday, February 6th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 14 Minutes
3 Back Squat @ 73%
2 Back Squat @ 78%
2 Back Squat @ 83%
3 Back Squat@ 78%
2 Back Squat @ 83%
2 Back Squat @ 88%
Workout: 13 Minutes
Option A:
Every Minute on the Minute for 8 Minutes
Minute 1: 10 Toes to Bar
Minute 2: 14 Dumbbell Thruster (50/35)
1:00 Rest
As Many Rounds as Possible in 4 Minutes
5 Toes to Bar
7 Dumbbell Thruster
Option B:
Every Minute on the Minute for 8 Minutes
Minute 1: 10 Kipping Knee Tuck
Minute 2: 14 Dumbbell Thruster (35/25)
1:00 Rest
As Many Rounds as Possible in 4 Minutes
5 Kipping Knee Tuck
7 Dumbbell Thruster
Option C:
Every Minute on the Minute for 8 Minutes
Minute 1: 10 Strict Knee Tuck
Minute 2: 14 Dumbbell Thruster (20/15)
1:00 Rest
As Many Rounds as Possible in 4 Minutes
5 Strict Knee Tuck
7 Dumbbell Thruster
Saturday, February 7th
Workout: For Time – Partner – 36 Minute Cap
160/120 Assault Bike Calorie
200 Box Jump Over
300 Kettlebell Swing
Partition and scale as needed.