Monday, January 19th
Workout: For Time – 22 Minute Cap
Option A:
1 Round
15 Deadlift (185/135)
50 Air Squat
Rest 1:00
2 Rounds
12 Deadlift
12 Box Step Over (24/20)
Rest 2:00
3 Rounds
10 Deadlift
10 Box Jump Over
Rest 2:30
4 Rounds
8 Deadlift
8 Burpee Box Jump Over
Option B:
1 Round
15 Deadlift (135/95)
50 Air Squat
Rest 1:00
2 Rounds
12 Deadlift
12 Box Step Over (24/20)
Rest 2:00
3 Rounds
10 Deadlift
10 Box Jump Over
Rest 2:30
4 Rounds
8 Deadlift
8 Burpee Box Jump Over
Option C:
1 Round
15 Deadlift (95/65)
35 Air Squat
Rest 1:00
2 Rounds
12 Deadlift
12 Step Over
Rest 2:00
3 Rounds
10 Deadlift
10 Box Jump Over
Rest 2:30
4 Rounds
8 Deadlift
8 Burpee Plate Jump
Tuesday, January 20th
Workout: As Many Rounds as Possible in 15 Minutes
Option A:
500m Row / 20/15 Calorie Bike
10 Pull Up
30 Double Under
Option B:
500m Row / 20/15 Calorie Bike
10 Assisted Pull Up
30 Double Under
Option C:
300m Row / 16/12 Calorie Bike
10 Ring Row
30-60 Single Under
Strength: 12 Minutes
6 Rounds – 2:00 Each
2 Shoulder to Overhead
Work up to a heavy set.
Wednesday, January 21st
Strength: 14 Minutes
4 Back Squat @ 70%
3 Back Squat @ 73%
2 Back Squat @ 78%
4 Back Squat @ 73%
3 Back Squat @ 78%
2 Back Squat @ 83%
Rest 2:00 between sets.
Workout: 15 Minutes – For Total Reps
Option A:
3 Rounds
AMRAP 2
21 Bar Facing Burpee
Max Hang Power Snatch (95/65)
:30 Rest
AMRAP 2
15 Thruster
Max Bar Facing Burpee
:30 Rest
Option B:
3 Rounds
AMRAP 2
21 Bar Facing Burpee
Max Hang Power Snatch (75/55)
:30 Rest
AMRAP 2
15 Thruster
Max Bar Facing Burpee
:30 Rest
Option C:
3 Rounds
AMRAP 2
12/10 Machine Calorie
Max Hang Power Snatch (45/35)
:30 Rest
AMRAP 2
12 Thruster
Max Burpee
:30 Rest
Thursday, January 22nd
Strength: 10 Minutes
5 Rounds – 2:00 Each
3 Clean and Jerk @ 75%
Workout: For Time – 15 Minute Cap
Option A
5 Rounds
20/15 Assault Bike Calorie
5 Clean and Jerk (155/105)
Rest 1:00
Option B
5 Rounds
18/12 Assault Bike Calorie
5 Clean and Jerk (115/75)
Rest 1:00
Option C
5 Rounds
12/10 Assault Bike Calorie
5 Clean and Jerk (75/55)
Rest 1:00
Friday, January 23rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: Every Minute on the Minute for 8 Minutes
Option RX+: 2-6 Wall Facing Handstand Push Up
Option A: 2-6 Handstand Push Up
Option B: 2-6 Pike Push Up
Option C: Hand Elevated Push Up
Open Workout 19.1: As Many Rounds as Possible in 15 Minutes
Option A
19 Wall Ball (20/14)
19 Calorie Row
Option B
19 Wall Ball (14/10)
19 Calorie Row
Option C
12 Wall Ball (12/8)
12 Calorie Row
Saturday, January 24th
Workout: For Time – Partner – 30 Minute Cap
6 Rounds
21 Toes to Bar
18 Front Squat
15 Synchro Bar Facing Burpee
RD1: 135/95
RD2: 155/105
RD3: 185/125
RD4: 205/145
RD 5: 225/155
RD 6: 245/165