Monday, January 27th
Strength: 15 Minutes
5 x 5 Back Squat
Increase weight each set. Begin at 60%.
Workout: For Time – 10 Minute Cap
Option A:
6 Rounds
10 Thruster (75/55)
10 Box Jump Over (20/24)
Option B:
6 Rounds
10 Thruster (65/45)
10 Box Jump Over (20/24)
Option :
6 Rounds
10 Thruster (45/35)
10 Box Step Up (20)
GOAL: Strength / Stamina
Tuesday, January 28th
Workout: For Time – With a Partner – 30 Minute Cap
Option A:
1000m/900m Row
100 Toes to Bar
1000m/900m Row
100 Sit Up
1000m/900m Row
Option B:
1000m/900m Row
100 Kipping Knee Tuck
1000m/900m Row
100 Sit Up
1000m/900m Row
Option B:
800m/600m Row
80 Strict Knee Tuck
800m/600m Row
80 Sit Up
800m/600m Row
GOAL: Core and Cardio
Wednesday, January 29th
Workout: For Total Rounds – 24 Minutes
Option A:
Part A: As Many Reps as Possible in 12 Minutes
4 Wall Ball (20/14)
4 Alternating Dumbbell Snatch (50/35)
Increase both movements by 2 Reps each round.
-Rest 4:00-
Part B: Every Minute on the Minute for 8 Minutes
4 Clean and Jerk @ 60-70% 1 RM
Option B:
Part A: As Many Reps as Possible in 12 Minutes
4 Wall Ball (14/10)
4 Alternating Dumbbell Snatch (35/20)
Increase both movements by 2 Reps each round.
-Rest 4:00-
Part B: Every Minute on the Minute for 8 Minutes
4 Clean and Jerk @ 60-70% 1 RM
Option C:
Part A: As Many Reps as Possible in 12 Minutes
4 Wall Ball (10)
4 Alternating Dumbbell Snatch (25/15)
Increase both movements by 2 Reps each round.
-Rest 4:00-
Part B: Every Minute on the Minute for 8 Minutes
4 Clean and Jerk @ 60-70% 1 RM
GOAL: Strength Endurance
Thursday, January 30th
Gymnastics: 12 Minutes
Option A:
6 Rounds – 2 Minutes Each
1 Wall Walk
3 Wall Facing Handstand Push Up
5 Double Dumbbell Push Press (50/35)
Option B:
6 Rounds – 2 Minutes Each
1 Wall Walk / On Box
3 Pike Push Up
5 Double Dumbbell Push Press (35/20)
Option C:
6 Rounds – 2 Minutes Each
1 Pike Walk, Feet on Box
3 Push Up / Knee Push Up
5 Double Dumbbell Push Press (Light)
Workout: Open Workout 23.2A – As Many Reps as Possible in 15 Minutes
Option A:
5 Burpee Pull Up
10 Shuttle Run
Increase Burpee Pull Up by 5 Reps each round.
Option B:
5 Burpee Jumping Pull Up
10 Shuttle Run
Increase Burpee Pull Up by 5 Reps each round.
Option B:
5 Burpee
10 Shuttle Run
Increase Burpee by 5 Reps each round.
GOAL: Pressing Endurance / Open Prep
Friday, January 31st
Wear red to REMEMBER EVERYONE DEPLOYED.
Gymnastics: Every Minute on the Minute for 12 Minutes
Option A:
Minute 1: 18/15 Machine Calories
Minute 2: 3-5 Bar / Ring Muscle Up
Minute 3: Rest
Option B:
Minute 1: 15/12 Machine Calories
Minute 2: 3 Strict Pull Up + 5 Jumping Dip
Minute 3: Rest
Option C:
Minute 1: 12/9 Machine Calories
Minute 2: 6 Band Assisted Strict Pull Up / 9 Ring Row
Minute 3: Rest
Workout: As Many Reps As Possible in 15 Minutes
Option A:
1:00 Max Dumbbell Step Up (50/35, 20)
1:00 Max Hang Power Clean (95/65)
1:00 Rest
Option B:
1:00 Max Dumbbell Step Up (35/20, 20)
1:00 Max Hang Power Clean (75/55)
1:00 Rest
Option C:
1:00 Max Box Step Up (20)
1:00 Max Hang Power Clean (45/35)
1:00 Rest
GOAL: Upper Body & Skill / Lower Body & Conditioning
Saturday, February 1st
Workout: For Time – With a Partner – 30 Minute Cap
Option A:
100 Power Snatch (75/55)
50 Machine Calories / 800m Run
100 Overhead Squat
50 Machine Calories / 800m Run
100 Hang Squat Snatch
50 Machine Calories / 800m Run
Option B:
100 Power Snatch (65/45)
50 Machine Calories / 800m Run
100 Overhead Squat
50 Machine Calories / 800m Run
100 Hang Squat Snatch
50 Machine Calories / 800m Run
Option C:
75 Power Snatch (45/35)
50 Machine Calories / 400m-800m Run
75 Overhead Squat
50 Machine Calories / 400m-800m Run
75 Hang Squat Snatch
50 Machine Calories / 400m-800m Run
GOAL: Team Workout
