Monday, March 16th
Strength: 7 Minutes
Every :30
1 Squat Snatch
Build in weight.
Workout: For Time – 28 Minute Cap
Option A
8 Rounds
12/10 Calorie Bike
6 Squat Snatch (135/95)
Rest 1:00
Option B
8 Rounds
12/10 Calorie Bike
6 Squat Snatch (115/95)
Rest 1:00
Option C
8 Rounds
10/8 Calorie Bike
6 Squat Snatch (75/55)
Rest 1:00
Tuesday, March 17th
Workout: Shamrock – As Many Rounds as Possible in 17 Minutes
17 Kettlebell Swing
17 Knees to Elbow / Abmat Sit Up
17 Handstand Push Up / Pike Push Up
17 Goblet Squat
Cashout:
3 Sets – Alternate between
Partner A
12 Dumbbell Bent Over Reverse Fly
12 Dumbbell Zottman Curl
Partner B
Plate Gun Hold
Wednesday, March 18th
Workout: For Time – Partner – 35 Minute Cap
Option A
2000m Row
300 Double Under
100 Deadlift (135/95)
1500m Row
250 Double Under
70 Deadlift (185/135)
1000m Row
150 Double Under
50 Deadlift (225/155)
Option B
2000m Row
200 Double Under
100 Deadlift (115/75)
1500m Row
170 Double Under
70 Deadlift (135/95)
1000m Row
100 Double Under
50 Deadlift (185/135)
Option C
1500m Row
300 Single Under
80 Deadlift (95/65)
1500m Row
250 Single Under
60 Deadlift (115/75)
1000m Row
150 Single Under
50 Deadlift (135/95)
Thursday, March 19th
Strength: 14 Minutes
5 X 3 Back Rack Lunge @ 70-80%
Workout: As Many Rounds As Possible in 10 Minutes
200m Run
10 Box Jump Over
Friday, March 20th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 10 Minute Cap
Option A
10-1 Pull Up
10-1 Shoulder to Overhead (135/95, RX+ 155/105)
Option B
10-1 Assisted Pull Up / 3-5 Strict Pull Up
10-1 Shoulder to Overhead (115/75)
Option C
10-1 Ring Row
10-1 Shoulder to Overhead (65/45)
Cashout:
3-4 Sets
15 Push Up
10 Bent Over Row
5 Strict Toes to Bar
Saturday, March 21st
Workout: As Many Rounds as Possible in 20 Minutes – Partner
36 Calorie Row
14 Front Squat (A: 155/105 / B: 115/75 / C: 95/65)
Increase weight each round.