Monday, March 17th
Strength: 12 Minutes
10-8-6-4-2: Back Squat
Increase weight each set.
Workout: The Luck of the Irish – As Many Rounds as Possible in 17 Mintues – With a Partner
Option A:
17 Kettlebell Swing (2/1.5)
17 Front Squat (115/75)
17 Deadlift
Option B:
17 Kettlebell Swing (1.5/1)
17 Front Squat (95/65)
17 Deadlift
Option C:
17 Kettlebell Swing (Light/Moderate)
17 Front Squat (75/55)
17 Deadlift
GOAL: Squat Strength / Post Chain
Tuesday, March 18th
Strength: 10 Minutes
Option A:
4 Sets – 2:30 Each
:20 Max Strict Chin Up
:20 Max Strict Handstand Push Up
:20 Max Bent Over Row, Light
Rest remaining time.
Option B:
4 Sets – 2:30 Each
:20 Max Assisted Strict Chin Up
:20 Max Pike Handstand Push Up
:20 Max Bent Over Row, Light
Rest remaining time.
Option B:
4 Sets – 2:30 Each
:20 Max Seated Ring Chin Up
:20 Max Seated Dumbbell Press
:20 Max Dumbbell Bent Over Row
Rest remaining time.
Workout: For Time – 9 Minute Cap
Option A:
5 Rounds
72 Double Under
6 Shoulder to Overhead (135/95, RX+ 155/105)
Option B:
5 Rounds
72 Double Under
6 Shoulder to Overhead (115/75)
Option C:
5 Rounds
72 Single Under
6 Shoulder to Overhead (65/45)
GOAL: Upper Body Strength / Pressing Endurance
Wednesday, March 19th
Workout: 24 Minutes
Option A & B
As Many Reps as Possible in 3 Minutes – 6 Rounds
36 Air Squat
6 Power Clean (70%)
Max Calorie Row
Option C
As Many Reps as Possible in 3 Minutes – 6 Rounds
24 Air Squat
6 Power Clean (Medium)
Max Calorie Row
GOAL: Power & Speed Endurance
Thursday, March 20th
Workout: For Time – With a Partner – 25 Minute Cap
Option A:
150 Target Burpee
125 V-Up
100 Strict Dip
Option B:
150 Target Burpee
125 V-Up
100 Assisted Strict Dip
Option C:
100 Burpee
100 Abmat Sit Up
80 Box Dip
GOAL: Muscular Endurance
Friday, March 21st
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
Find a Heavy: 5 Deadlift
Workout: For Time – 12 Minute Cap
Option A:
5 Rounds
20 Dumbbell Snatch (50/35)
25′ Dumbbell Suitcase Walking Lunge
Increase Lunge by 25′ each round.
Option B:
5 Rounds
20 Dumbbell Snatch (35/20)
25′ Dumbbell Suitcase Walking Lunge
Increase Lunge by 25′ each round.
Option C:
5 Rounds
16 Dumbbell Snatch (25/15)
25′ Dumbbell Suitcase Walking Lunge
Rounds 2-5: 50′ Dumbbell Suitcase Walking Lunge
GOAL: Strength / Post Chain & Lower Body Endurance
Saturday, March 22nd
Workout: For Time – With a Partner – 34 Minute Cap
Option A:
1 Mile Partner Run
100 Push Up
80 Wall Ball (30/20)
60 Toes to Bar
40 Devil Press (50/35)
20 Bar Muscle Up
Option B:
1 Mile Partner Run
100 Knee or Elevated Push Up
80 Wall Ball (20/14)
60 Swinging Knee tuck
40 Devil Press (35/25)
20 Strict Pull Up or Bar Muscle Up
Option C:
1 Mile Partner Run
100 Elevated Push Up
80 Wall Ball (14/10)
60 Strict Knee Tuck or Abmat Sit Up
40 Devil Press (20/15)
30 Ring Row
GOAL: Team Workout
