Monday, February 3rd
Workout: For Time – 18 Minute Cap
Option A:
Five Rounds
36 Air Squat
12 Power Clean (95/65, RX+ 135/95)
6 Bar Muscle Up
Option B:
Five Rounds
36 Air Squat
12 Power Clean (75/55)
6-10 Pull Up / Chest to Bar Pull Up
Option C:
Five Rounds
30 Air Squat
10 Power Clean (65/45)
6-10 Jumping Pull Up / Pull Up
Cashout – FIT: Every Minute on the Minute for 8 Minutes
Option A:
10-16 Alternating Pistol Squat
Option B:
10 Heel Elevated Pistol Squat
Option C:
10 Box Pistol Squat
GOAL: Gymnastics Skill & Pulling Endurance
Tuesday, February 4th
Strength: 12 Minutes
Find a Heavy Split Jerk Double
Workout: For Time – 11 Minute Cap
Option A:
3 Rounds
30 Dumbbell Snatch (50/35)
15 Handstand Push Up
Option B:
3 Rounds
30 Dumbbell Snatch (35/25)
30 Push Up
Option C:
3 Rounds
20-30 Dumbbell Snatch
20-30 Knee/Elevated Push Up
GOAL: Pressing/Overhead/Upper Body Strength
Wednesday, February 5th
Strength: 13 Minutes
Option A:
5 Rounds
10 Heavy Dumbbell Step Up (20)
Max Strict Pull Up
Rest 2:00
Option B:
5 Rounds
10 Heavy Dumbbell Step Up (20)
Max Assisted Strict Pull Up
Rest 2:00
Option C:
5 Rounds
10 Heavy Dumbbell Step Up (20)
4-8 Seated Ring Pull Up
Rest 2:00
Workout: Every Minute on the Minute for 15 Minutes
Option A:
Min 1 – :45 Max Rep Front Squat (95/65)
Min 2 – :45 Max Rep V-Up
Min 3 – :45 Max Rep Double Under
Option B:
Min 1 – :45 Max Rep Front Squat (75/55)
Min 2 – :45 Max Rep V-Up / Knee Tuck
Min 3 – :45 Max Rep Double Under
Option C:
Min 1 – :45 Max Rep Front Squat (45/35)
Min 2 – :45 Max Ab Mat Sit Up
Min 3 – :45 Max Rep Single Under
GOAL: Lower & Upper Strength / Muscle & Core Endurance
Thursday, February 6th
Workout: As Many Reps as Possible in 12 Minutes
Option A:
Four Rounds – 3 Minutes Each
400m Run / 800-1000m Bike
Max Power Snatch (135/95)
Option B:
Four Rounds – 3 Minutes Each
400m Run / 500m Row/Ski
Max Power Snatch (115/75)
Option C:
Four Rounds – 3 Minutes Each
200m Run / 200m Row
Max Power Snatch (65/45)
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
3 Deadlift @ 60-70%
GOAL: Power Endurance / Strength
Friday, February 7th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
15 Wall Ball (20/14)
15 Box Jump (24/20)
25′ Kettlebell Carry (53/35)
Increase Kettlebell Carry by 25′ each round.
Option B:
15 Wall Ball (14/12)
15 Box Jump (24/20)
25′ Kettlebell Carry (35/26)
Increase Kettlebell Carry by 25′ each round.
Option C:
10 Wall Ball (12/10)
15 Low Box Jump or Step Up
25′ Kettlebell Carry (Heavy)
Increase Kettlebell Carry by 25′ each round.
GOAL: Endurance
Saturday, February 8th
Workout: As Many Rounds as Possible in 29 Minutes – Teams of Three
Option A:
AMRAP 12
15/12 Calorie Row/Ski
5 Devil Press + 5 Burpee (50/35)
Rest 5:00
AMRAP 12
12/10 Calorie Bike
5 Double Dumbbell Clean and Jerk + 5 Chest to Bar Pull Up
Option B:
AMRAP 12
15/12 Calorie Row/Ski
5 Devil Press + 5 Burpee (35/20)
Rest 5:00
AMRAP 12
12/10 Calorie Bike
5 Double Dumbbell Clean and Jerk + 5 Pull Up
Option C:
AMRAP 12
8 Calorie Row/Ski
5 Plate Devil Press + 5 Up Down (15/10)
Rest 5:00
AMRAP 12
8 Calorie Bike
5 Plate Ground to Overhead + 5 Ring Row
GOAL:
