Monday, March 24th
Workout: 30 Minutes
Option A:
Part A: 00:00-20:00
10 Rounds – 2 Minutes Each
5 Front Squat @ 65-75%
35 Double Under
Rest 20:00-22:00
Part B: 22:00-30:00
Find a Heavy Squat Clean
Option B:
Part A: 00:00-20:00
10 Rounds – 2 Minutes Each
5 Front Squat @ 65-75%
25-35 Double Under
Rest 20:00-22:00
Part B: 22:00-30:00
Find a Heavy Squat Clean
Option C:
Part A: 00:00-20:00
10 Rounds – 2 Minutes Each
5 Front Squat
45 Single Under
Rest 20:00-22:00
Part B: 22:00-30:00
Find a Heavy Squat Clean
GOAL: Strength Endurance
Tuesday, March 25th
Strength: Every Minute on the Minute for 8 Minutes
2 Power Snatch + 1 Squat Snatch
Increase in weight each set, finding a heavy for the day.
Workout: For Time – 10 Minute Cap
Option A:
5 Rounds
12 Box Jump (24/20)
12 Pull Up
Option B:
5 Rounds
12 Box Jump (24/20)
12 Jumping Pull Up
Option C:
5 Rounds
10 Box Step Up
10 Ring Row
GOAL: Olympic Strength / Hip & Pull
Wednesday, March 26th
Workout: As Many Rounds as Possible in 15 Minutes
Option A:
5 Strict Dip
10 Bar Facing Burpee
15 Deadlift (225/155)
Option B:
5 Band Assisted Dip
10 Bar Facing Burpee
15 Deadlift (135/95)
Option C:
5 Band Assisted Dip
10 Bar Facing Burpee
10 Deadlift (95/65)
Cashout – FIT:
Accumulate 3:00-5:00 Plank
15 Hollow Rock each break.
GOAL: Muscular and Pressing Endurance
Thursday, March 27th
Strength: 12 Minutes
Option A & B
4 Sets: 20 Back Rack Lunge (Moderate)
Option C
4 Sets: 12-16 Back Rack Lunge (Light/Moderate)
Workout: For Time – With a Partner – 18 Minute Cap
Option A & B
3 Rounds
600m Partner Run
50 Wall Ball (20/14, RX+ 30/20)
Option C
3 Rounds
400m Partner Run
50 Wall Ball (14/10)
GOAL: Cardio Endurance
Friday, March 28th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 18 Minutes
Option A
10 Ball Slam (20/15)
20 Toes to Bar
30 Russian Kettlebell Swing (70/53)
Option B
10 Ball Slam (20/15)
20 Swinging Leg Raise
30 Russian Kettlebell Swing (53/35)
Option C
10 Ball Slam (Light)
20 Abmat Sit Up
30 Russian Kettlebell Swing (35/18)
GOAL: Hip Endurance
Saturday, March 29th
Workout: For Time – With a Partner – 30 Minute Cap
Option A
800m Run
90 Shoulder to Overhead (95/65)
80/60 Calorie Bike
60 Power Clean (135/95)
800m Run
30 Clean and Jerk (185/125)
Option B
800m Run
90 Shoulder to Overhead (75/55)
80/60 Calorie Bike
60 Power Clean (95/65)
800m Run
30 Clean and Jerk (115/75)
Option C
400-600m Run
90 Shoulder to Overhead (45/35)
50/35 Calorie Bike
60 Power Clean (55/45)
800m Run
30 Clean and Jerk (65/55)
GOAL: Team Workout
