Monday, February 24th
Gymnastics: 8 Minutes
Option A: Every Minute on the Minute for 8 Minutes
:20 Max Bar Muscle Up
Option B: Every Minute on the Minute for 8 Minutes
:20 Max Pull Up or Box Bar Muscle Up
Option C: Every Minute on the Minute for 8 Minutes
:20 Max Jumping Pull Up + Negative
Workout: As Many Reps as Possible in 16 Minutes
Option A:
1:00 V-Up
1:00 Burpee Over Dumbbell
1:00 Alternating Dumbbell Snatch (50/35)
1:00 Rest
Option B:
1:00 V-Up / Knee Tuck
1:00 Burpee Over Dumbbell
1:00 Alternating Dumbbell Snatch (35/20)
1:00 Rest
Option C:
1:00 Abmat Sit Up
1:00 Burpee Over Dumbbell
1:00 Alternating Dumbbell Snatch (25/15)
1:00 Rest
GOAL: Skill / Muscular Endurance
Tuesday, February 25th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
5 Squat Cleans @ 50%
Workout: For Time – 10 Minute Cap
Option A:
7-6-5-4-3-2-1: Deadlift @ 70%
21-18-15-12-9-6-3: Wall Ball (20/14, RX+ 30/20)
Option B:
7-6-5-4-3-2-1: Deadlift @ 70%
21-18-15-12-9-6-3: Wall Ball (14/10)
Option C:
7-6-5-4-3-2-1: Deadlift @ 70%
21-18-15-12-9-6-3: Wall Ball (10/8)
GOAL: Barbell Cycling / Lower Body Strength Endurance
Wednesday, February 26th
Strength: 14 Minutes
6 Sets
3 Push Press + 2 Push Jerk + 1 Split Jerk @ Moderate/Heavy
Rest 1:30 between sets
Workout: For Time – 16 Minute Cap
Option A:
60 Double Under
10 Dumbbell Front Rack Walking Lunge (50/35)
21 Strict Handstand Push Up
Rest 2:00
60 Double Under
20 Dumbbell Front Rack Walking Lunge
15 Strict Handstand Push Up
Rest 2:00
60 Double Under
30 Dumbbell Front Rack Walking Lunge
9 Strict Handstand Push Up
Option B:
60 Double Under
10 Dumbbell Front Rack Walking Lunge (35/20)
21 Pike Handstand Push Up
Rest 2:00
60 Double Under
20 Dumbbell Front Rack Walking Lunge
15 Pike Handstand Push Up
Rest 2:00
60 Double Under
30 Dumbbell Front Rack Walking Lunge
9 Pike Handstand Push Up
Option C:
60 Double Under
10 Dumbbell Front Rack Walking Lunge (35/20)
21 Pike Handstand Push Up
Rest 2:00
60 Double Under
20 Dumbbell Front Rack Walking Lunge
15 Pike Handstand Push Up
Rest 2:00
60 Double Under
30 Dumbbell Front Rack Walking Lunge
9 Pike Handstand Push Up
GOAL: Overhead Strength Endurance / Upper Body Strength Endurance
Thursday, February 27th
Workout: As Many Rounds as Possible in 18 Minutes – With a Partner
Option A:
18/15 Machine Calories
12 Toes to Bar
6 Box Jump (30/24)
Option B:
18/15 Machine Calories
12 Leg Raises
6 Box Jump (24/20)
Option C:
12/10 Machine Calories
8 Knee Tuck
6 Plate Hop
GOAL: Stamina
Friday, February 28th
Wear red to REMEMBER EVERYONE DEPLOYED.
Open Workout 25.1: As Many Rounds as Possible in 15 Minutes
3 Lateral Burpee Over Dumbbell
3 Dumbbell Hang Clean to Overhead
30′ Walking Lunge (2 x 15′)
Increase Burpee and Hang Clean to Overhead by 3 Reps each round.
RX: 50/35
Scaled: 35/20
Saturday, March 1st
Workout: For Time – With a Partner – 35 Minute Cap
Option A:
1 Mile Partner Run (Panera)
100 Wall Ball (20/14)
80/70 Bike Calorie
60 Chest to Bar Pull Up
40 Squat Snatch (115/75, RX+ 135/95)
Option B:
1 Mile Partner Run (Panera)
100 Wall Ball (14/10)
80/70 Bike Calorie
60 Pull Up
40 Squat Snatch (95/65)
Option B:
800m Partner Run (Panera)
80 Wall Ball (14/10)
60/50 Bike Calorie
60 Assisted Pull Up
30 Squat Snatch (75/55)
GOAL: Team Workout