Monday, March 30th
Strength: 17 Minutes
5 x 5 Back Squat
Increase weight each set.
Rest 2:00 between sets.
Workout: 14 Minutes
Option A
7 Rounds – 2:00 Each
10 Heavy Step Up (24/20)
35 Double Under
Option B
7 Rounds – 2:00 Each
10 Heavy Step Up (20/16)
35 Double Under
Option C
7 Rounds – 2:00 Each
10 Step Up
45 Single Under
Tuesday, March 31st
Workout: For Time and Weight – 25 Minutes
COMPLEX: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean
Option A
For Time – 10 Rounds – Partner Relay – 15 Minute Cap
8/6 Calorie Bike
2 Barbell Complex (155/105, RX+ 185/125)
10 Minutes
Find a Heavy Complex
Option B
For Time – 10 Rounds – Partner Relay – 15 Minute Cap
8/6 Calorie Bike
2 Barbell Complex (115/75)
10 Minutes
Find a Heavy Complex
Option B
For Time – 10 Rounds – Partner Relay – 15 Minute Cap
8/6 Calorie Bike
2 Barbell Complex (95/65)
10 Minutes
Find a Heavy Complex
Wednesday, April 1st
Workout: As Many Rounds as Possible in 15 Minutes
Option A
5 Dip (RX+ Ring Dip)
10 Devil Press (50/35)
200m Run
Option B
5 Assisted Dip
10 Devil Press (35/20)
200m Run
Option C
5 Box Dip
7 Devil Press (20/15)
200m Run
Strength: 15 Minutes
5 x 5 Strict Press
Increase weight each set.
Rest 1:30 between each set.
Thursday, April 2nd
Workout: For Time – 25 Minute Cap
Option A
15-12-9
Front Squat (135/95)
Toes to Bar
Rest 2:00
12-9-6
Squat Clean
Pull Up
Rest 2:00
9-6-3
Squat Clean Thruster
Bar Muscle Up
Option B
15-12-9
Front Squat (95/65)
Swinging Leg Raise
Rest 2:00
12-9-6
Squat Clean
Pull Up
Rest 2:00
9-6-3
Squat Clean Thruster
Assisted Muscle Up / Strict Pull Up
Option C
15-12-9
Front Squat (65/45)
Knee Tuck
Rest 2:00
12-9-6
Squat Clean
Ring Row
Rest 2:00
9-6-3
Squat Clean Thruster
Assisted Strict Pull Up
Cashout:
Every Minute on the Minute for 6 Minutes
Minute 1: Max Barbell Front Rack Hold
Minute 2: Rest
Friday, April 3rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 20 Minutes
5 x 3 Deadlift
Workout: For Time – 17 Minute Cap
5 Rounds
10 Shuttle Run
50′ Walking Lunge
10 Target Burpee
Saturday, April 4th
Workout: For Time – Partner – 35 Minute Cap
40 Hang Power Snatch
60 Box Jump Over
80 Wall Ball
1 Mile Run
80 Wall Ball
60 Box Jump Over
40 Hang Power Snatch
A: 135/95
B: 95/65
C: 75/55