Monday, January 26th
Strength: Every Minute on the Minute for 6 Minutes
3 Front Squat @ 75%
Workout: As Many Rounds as Possible in 10 Minutes
Option A
12/9 Assault Bike Calorie
12 Front Rack Lunge (115/75)
Option A
12/9 Assault Bike Calorie
12 Front Rack Lunge (75/55)
Option A
10/8 Assault Bike Calorie
12 Front Rack Lunge (45/35)
Tuesday, January 27th
Strength: Every Minute on the Minute for 8 Minutes
2 Power Snatch + 1 Overhead Squat @ 70-80%
Workout: For Time – 12 Minute Cap
Option A
10-8-6-4-2: Bar Muscle Up
10-8-6-4-2: Power Snatch (135/95)
10 Barbell Burpee
Option B
10-8-6-4-2: Assisted Strict Pull Up
10-8-6-4-2: Snatch (95/65)
10 Barbell Burpee
Option C
10-8-6-4-2: Ring Row
10-8-6-4-2: Snatch (Moderate)
10 Barbell Burpee
Wednesday, January 28th
Workout: For Time – 20 Minute Cap
Option A
Buy In: 1000m/900m Row
4 Rounds
20 Alternating Hang Dumbbell Clean and Jerk (50/35)
20 Abmat Sit Up
Buy Out: 1000m/900m Row
Option B
Buy In: 1000m/900m Row
4 Rounds
20 Alternating Hang Dumbbell Clean and Jerk (35/25)
20 Abmat Sit Up
Buy Out: 1000m/900m Row
Option C
Buy In: 750m/650m Row
4 Rounds
16 Alternating Hang Dumbbell Clean and Jerk (20/15)
16 Abmat Sit Up
Buy Out: 750m/650m Row
Thursday, January 29th
Strength: 17 Minutes
4 Back Squat @ 70%
3 Back Squat @ 73%
3 Back Squat @ 78%
4 Back Squat @ 73%
3 Back Squat @ 78%
3 Back Squat @ 83%
Rest 2:00 between sets.
Workout: For Time – 12 Minute Cap
Option A
5 Rounds
18 Kettlebell Swing (70/53)
18 Box Jump (24/20)
Option B
5 Rounds
18 Kettlebell Swing (53/35)
18 Box Jump (24/20)
Option C
5 Rounds
12 Kettlebell Swing (35/26)
12 Box Jump (16/12)
Friday, January 30th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: 30 Minutes
Part A: 00:00-10:00
1 Mile Run / 2000m Row / 100/80 Calorie Bike
Part B: 10:00-20:00
As Many Rounds as Possible in 9:00
2 Wall Walk
20 Double Under
Increase Wall Walk by 2 and Double Under by 20 reps each round.
Part C: 20:00-30:00
Find a Heavy 3 Rep Deadlift
Saturday, January 31st
Workout: For Time – Partner – 40 Minute Cap
Option A
44 Rounds
4 Wall Ball (20/14)
4 Pull Up
4 Burpee
4 Dumbbell Snatch (50/35)
Option B
44 Rounds
4 Wall Ball (16/12)
4 Jumping Pull Up
4 Burpee
4 Dumbbell Snatch (35/20)
Option C
34 Rounds
4 Wall Ball (10/8)
4 Ring Row
4 Up Down
4 Dumbbell Snatch (25/15)