Monday, March 10th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
:20 Max Front Squats @ 65-70%
1:40 Rest
Workout: For Time – 14 Minute Cap
Option A
60 Double Under
10-20-30-40-50: Alternating Dumbbell Hang Snatch (50/35
Option B
30-60 Double Under
10-20-30-40-50: Alternating Dumbbell Hang Snatch (35/20)
Option C
60-80 Single Under
10-20-30-40-50: Alternating Dumbbell Hang Snatch (25/15
GOAL: Strength / Post Chain Endurance
Tuesday, March 11th
Workout: As Many Rounds as Possible – With a Partner – 20 Minutes
Option A
300m Row
200m Partner Run
12 Burpee Box Jump Over (30/24)
Option B
300m Row
200m Partner Run
12 Burpee Box Jump Over (24/20)
Option C
300m Row
200m Partner Run
12 Burpee Box Jump Over (20/16)
GOAL: Aerobic Endurance
Wednesday, March 12th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
3 Sumo Deadlift @ 60%
Workout: For Time – 13 Minute Cap
Option A
10 Rounds
5 Strict Pull Up (RX+ Weighted)
10 Goblet Lunge Step (50/35, RX+ Pistol)
Option B
10 Rounds
5 Banded Strict Pull Up
10 Goblet Lunge Step (35/20)
Option C
10 Rounds
5 Ring Row
10 Lunge Step
GOAL: Post Chain / Full Body Strength
Thursday, March 13th
Strength: 10 Minutes
Find Heavy 2 Rep Strict Press
Benchmark Workout: “The Chief” – For Total Rounds
Option A
AMRAP 3:00 x 5 Rounds
3 Power Clean (135/95)
6 Push Up
9 Air Squat
Rest 1 Minute between each 3:00 Round.
Option B
AMRAP 3:00 x 5 Rounds
3 Power Clean (115/75)
4 Push Up
9 Air Squat
Rest 1 Minute between each 3:00 Round.
Option C
AMRAP 3:00 x 5 Rounds
3 Power Clean (Light)
5 Elevated Push Up
9 Air Squat
Rest 1 Minute between each 3:00 Round.
GOAL: Upper Body / Stamina
Friday, March 14th
Wear red to REMEMBER EVERYONE DEPLOYED.
Open Workout 25.3: For Time – 20 Minute Cap
RX:
5 Wall Walk
50 Cal Row
5 Wall Walk
25 Deadlift (225/155)
5 Wall Walk
25 Clean (135/85)
5 Wall Walk
25 Snatch (95/65)
5 Wall Walk
50 Cal Row
Scaled:
5 Wall Walk
50 Cal Row
5 Wall Walk
25 Deadlift (135/85)
5 Wall Walk
25 Clean (95/65)
5 Wall Walk
25 Snatch (65/45)
5 Wall Walk
50 Cal Row
Option C:
5 Walkout Push Up
40 Cal Row
5 Walkout Push Up
25 Deadlift (95/75)
5 Walkout Push Up
25 Clean (65/45)
5 Walkout Push Up
25 Snatch (45/35)
5 Walkout Push Up
40 Cal Row
Saturday, March 15th
Workout: For Time – With a Partner – 40 Minute Cap
Option A:
6 Rounds
800m Run / 60 Calorie Bike (Alternate movements each round)
36 Toes to Bar
18 Shoulder to Overhead (115/75, 135/95, 155/105, 165/115, 185/125, 205/145)
Option B:
6 Rounds
800m Run / 60 Calorie Bike (Alternate movements each round)
36 Swinging Leg Raise
18 Shoulder to Overhead (95/65, 115/75, 135/95, 155/115, 165/115, 185/125)
Option C:
6 Rounds
600m Run / 40 Calorie Bike (Alternate movements each round)
36 Knee Tuck
18 Shoulder to Overhead (Increase weight each round)
