Monday, January 12th
Strength: 8 Minutes
8 Rounds – 1 Minute Each
1 Power Snatch + 2 Squat Snatch @ 65-76%
Workout: For Time – 16 Minute Cap
Option A:
1 Round
10 Overhead Squat (135/95)
12 Chest to Bar Pull Up
20 Calorie Row
Rest 1:00
2 Rounds
7 Overhead Squat
10 Chest to Bar Pull Up
16 Calorie Row
Rest 1:00
3 Rounds
5 Overhead Squat
8 Chest to Bar Pull Up
12 Calorie Row
Option B:
1 Round
10 Overhead Squat (95/65)
12 Pull Up
20 Calorie Row
Rest 1:00
2 Rounds
7 Overhead Squat
10 Pull Up
16 Calorie Row
Rest 1:00
3 Rounds
5 Overhead Squat
8 Pull Up
12 Calorie Row
Option C:
1 Round
10 Overhead Squat (45/35)
12 Ring Row
15 Calorie Row
Rest 1:00
2 Rounds
7 Overhead Squat
10 Ring Row
10 Calorie Row
Rest 1:00
3 Rounds
5 Overhead Squat
8 Ring Row
5 Calorie Row
Tuesday, January 13th
Strength: 15 Minutes
1 x 5 Back Squat @ 65%
1 x 4 Back Squat @ 70%
1 x 3 Back Squat @ 75%
1 x 5 Back Squat @ 70%
1 x 4 Back Squat @ 75%
1 x 3 Back Squat @ 80%
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
3 Double Dumbbell Power Clean (50/35)
6 Burpee Box Jump Over (30/24)
Increase Power Clean by 3 reps each round.
Option B:
3 Double Dumbbell Power Clean (35/20)
6 Burpee Box Jump Over (24/20)
Increase Power Clean by 3 reps each round.
Option C:
3 Double Dumbbell Power Clean (25/15)
6 Burpee to Plate
Increase Power Clean by 3 reps each round.
Wednesday, January 14th
Workout: As Many Rounds as Possible in 21 Minutes
Option A:
100m Run
4 Bar Muscle Up
100m Run
8 Handstand Push Up (RX+ Strict Handstand Push Up)
100m Run
12/10 Assault Bike Calorie
Option B:
100m Run
6 Strict Pull Up
100m Run
8 Pike Push Up
100m Run
12/10 Assault Bike Calorie
Option C:
100m Run
6-8 Assisted Pull Up or Ring Row
100m Run
8 Seated Dumbbell Press
100m Run
8/6 Assault Bike Calorie
Thursday, January 15th
Workout: For Time – 12 Minute Cap
Option A:
8 Dip
12 Deadlift (185/135)
20 Lunge
Option B:
8 Assisted Dip
12 Deadlift (155/105)
20 Lunge
Option C:
8 Elevated Push Up
12 Deadlift (95/65)
16 Lunge
Strength: 10 Minutes
Work up to a Heavy Hang Clean
Friday, January 16th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
4 Double Dumbbell Thruster (50/35)
6 Toes to Bar
24 Double Under
Option B:
4 Double Dumbbell Thruster (35/20)
6 Toes to Bar
24 Double Under
Option C:
4 Double Dumbbell Thruster (25/15)
6 Hanging Knee Tuck
24-36 Single Under
Saturday, January 17th
Workout: For Time – Partner – 36 Minute Cap
Option A:
1 Mile Partner Run
3 Rounds
50 Wall Ball
40/32 Assault Bike Calorie
30 Barbell Burpee
20 Clean and Jerk
A:135/95, 155/105, 185/125
B: 95/65, 115/75. 135/95
C: Moderate