Monday, March 23rd
Strength: Every Minute on the Minute for 8 Minutes
2 Low Hang Squat Clean + 1 Hang Power Clean
Workout: For Time – 12 Minute Cap
Option A
21-18-15-12-9
Power Clean (95/65)
Box Jump Over (24/20)
Option B
21-18-15-12-9
Power Clean (75/55)
Box Jump Over (24/20)
Option C
18-15-12-9
Power Clean (45/35)
Low Box Jump Over
Tuesday, March 24th
Workout: 22 Minutes
Option A & B
As Many Rounds As Possible in 10 Minutes
30/20 Calorie Row
20 Wall Ball (20/14)
10 Double Tap Burpee
2 Minute Rest
As Many Rounds As Possible in 10 Minutes
30/20 Calorie Row
20 Wall Ball
10 Double Tap Burpee
Option C
As Many Rounds As Possible in 10 Minutes
20/18 Calorie Row
12 Wall Ball (12/10)
10 Burpee
2 Minute Rest
As Many Rounds As Possible in 10 Minutes
20/18 Calorie Row
12 Wall Ball (12/10)
10 Burpee
Cashout:
Every Minute on the Minute for 6 Minutes
:20 Max Machine Calorie
:40 Rest
Wednesday, March 25th
Workout: For Time – 9 Minute Cap
Option A
5 Rounds
9 Bar Muscle Up
6 Power Snatch (135/95, RX+ 155/105)
Option B
5 Rounds
9 Jumping Bar Muscle Up / Jumping Pull Up
6 Power Snatch (115/75)
Option C
5 Rounds
9 Assisted Strict Pull Up
6 Power Snatch (65/45)
Cashout: 15 Minutes
5 Sets
:20 Max Strict Chin Up
:20 Max Bent Over Row (A: 95/65, B: 75/55, C: 45/35)
2:20 Rest
Thursday, March 26th
Strength: 18 Minutes
5-5-3-3-2-2 Deadlift
Increase weight each set. Rest 2:00 between sets.
Workout: For Time – 10 Minute Cap
Option A
3 Rounds
21 Kettlebell Swing (70/53)
15/12 Assault Bike Calorie
9 Front Squat (155/105)
Option B
3 Rounds
21 Kettlebell Swing (53/35)
15/12 Assault Bike Calorie
9 Front Squat (135/95)
Option C
3 Rounds
18 Kettlebell Swing (26/18)
12/10 Assault Bike Calorie
9 Front Squat (95/65)
Friday, March 27th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 20 Minute Cap
Option A
6 Rounds
10 Toes to Bar
20 Dumbbell Snatch (50/35)
25′ Dumbbell Suitcase Walking Lunge
Rest 1:00
Increase Walking Lunge by 25′ each round.
Option B
6 Rounds
10 Swinging Leg Raise
20 Dumbbell Snatch (35/20)
25′ Dumbbell Suitcase Walking Lunge
Rest 1:00
Increase Walking Lunge by 25′ each round.
Option C
6 Rounds
6 Knee Raise
16 Dumbbell Snatch (25/15)
25′ Dumbbell Suitcase Walking Lunge
Rest 1:00
Increase Walking Lunge to 50′ as max.
Saturday, March 28th
Workout: For Time – Partner – 35 Minute Cap
Option A
1600m Run
40 Handstand Push Up
40 Burpee Pull Up
800m Run
30 Handstand Push Up
30 Burpee Pull Up
400m Run
20 Handstand Push Up
20 Burpee Pull Up
200m Run
10 Handstand Push Up
10 Burpee Pull Up
Option B
1600m Run
40 Pike Push Up
40 Burpee Jumping Pull Up
800m Run
30 Pike Push Up
30 Burpee Jumping Pull Up
400m Run
20 Pike Push Up
20 Burpee Jumping Pull Up
200m Run
10 Pike Push Up
10 Burpee Jumping Pull Up
Option C
800m Run
40 Dumbbell Press
40 Burpee Ring Row
600m Run
30 Dumbbell Press
30 Burpee Ring Row
400m Run
20 Dumbbell Press
20 Burpee Ring Row
200m Run
10 Dumbbell Press
10 Burpee Ring Row