Monday, February 9th
Strength: 18 Minutes
3 Back Squat @ 72%
2 Back Squat @ 82%
1 Back Squat @ 87%
3 Back Squat @ 82%
2 Back Squat @ 87%
1 Back Squat @ 92%
Rest 2:30 between sets.
Workout: For Time – 10 Minute Cap
Option A
5 Rounds
24 Air Squats
12 Power Clean (115/75)
Option B
5 Rounds
24 Air Squats
12 Power Clean (95/65)
Option C
5 Rounds
18 Air Squats
10 Power Clean (65/45)
Tuesday, February 10th
Workout: 26 Minutes
Every Minute on the Minute for 12 Minutes
1: 1 Power Clean + 3 Jerk (70%)
2: Max Unbroken Front Squat
3: Calorie Row A: 18/14 – B: 15/12 – C: 12/10
4: Rest
Rest 2:00
Every Minute on the Minute for 12 Minutes
1: 10 Thruster (A: 115/75 – B: 95/65 – C: 75/55)
2: Max Unbroken Strict Chin Up
3: Calorie Bike A: 18/14 – B: 15/12 – C: 12/10
4: Rest
Wednesday, February 11th
Strength: 15 Minutes
2 Hang Power Snatch @ 40%
2 Hang Power Snatch @ 50%
2 Hang Power Snatch @ 60%
2 Hang Power Snatch @ 65%
2 Hang Power Snatch @ 65%
2 Hang Power Snatch @ 65%
Rest 1:30 between sets.
Workout: For Time – 10 Minute Cap
Option A
3 Rounds
200m Row
20 Alternating Dumbbell Snatch (50/35)
10 Toes to Bar
Option B
3 Rounds
200m Row
20 Alternating Dumbbell Snatch (35/20)
10 Leg Raise
Option B
3 Rounds
200m Row
20 Alternating Dumbbell Snatch (25/15)
10 Knee Tuck
Thursday, February 12th
Workout: For Time – 20 Minute Cap
Option A
50-40-30-20-10
Wall Ball (20/14)
Lateral Burpee Box Jump Over (24/20)
Option B
50-40-30-20-10
Wall Ball (16/12)
Lateral Burpee Box Jump Over (20)
Option C
30-25-20-15-10
Wall Ball (14/10)
Lateral Burpee Over Line
Friday, February 13th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds As Possible in 15 Minutes
Option A
10 Deadlift (225/155)
20 Walking Lunge
25′ Suitcase Carry (70/53)
Increase Carry by 25′ each round.
Option B
10 Deadlift (185/135)
20 Walking Lunge
25′ Suitcase Carry (53/35)
Increase Carry by 25′ each round.
Option C
5 Deadlift (135/95)
10 Walking Lunge
25′ Suitcase Carry (Heavy)
Increase Carry by 25′ each round.
Strength: 10 Minutes
5 Rounds – 2:00 Each
Max Strict Pull Up
Saturday, February 14th
Workout: For Time – Partner – 35 Minute Cap
60-50-40-30-20: Calorie Bike
50-40-30-20-10: Handstand Push Up / Hand Release Push Up / Elevated Push Up
20 V-Up