Monday, March 31st
Strength: 20 Minutes
Find a 1 Rep Max Back Squat
Workout: As Many Reps as Possible in 9 Minutes
Option A:
1:00 Max Machine Calories
1:00 Max Toes to Bar
1:00 Max Burpee
Option B:
1:00 Max Machine Distance
1:00 Max Swinging Leg Raise
1:00 Max Burpee
Option C:
1:00 Max Machine Distance
1:00 Max Knee Tuck
1:00 Max Burpee
GOAL: Baseline Test / Conditioning
Tuesday, April 1st
Workout: As Many Reps As Possible in 16 Minutes – With a Partner
Option A:
4 Power Clean (155/105)
400m Partner Run
Increase Power Clean by 4 Reps each round.
Option B:
4 Power Clean (135/95)
400m Partner Run
Increase Power Clean by 4 Reps each round.
Option C:
4 Power Clean (75/55)
200m-400m Partner Run
Increase Power Clean by 4 Reps each round.
GOAL: Stamina and Power Endurance
Wednesday, April 2nd
Workout: Each Round for Time
Option A:
10 Rounds – 2:00 Each
8 Kettlebell Swing (53/35)
8 Box Jump Over (24/20)
8 Wall Ball (20/14)
RX+: 10 Rounds – 2:00 Each
10 Kettlebell Swing (53/35)
10 Box Jump Over (24/20)
10 Wall Ball (20/14)
Option B:
10 Rounds – 2:00 Each
8 Kettlebell Swing (44/26)
8 Box Jump Over (24/20)
8 Wall Ball (14/10)
Option C:
10 Rounds – 2:00 Each
6 Kettlebell Swing (26/18)
6 Box Step Over (20/16)
6 Wall Ball (12/8)
GOAL: Lower Body Endurance
Thursday, April 3rd
Strength: 8 Minutes
Option A:
Complete 30 Strict Pull Up in as few sets as possible.
RX+: Complete 50 Strict Pull Up in as few sets as possible.
Option B:
Complete 30 Assisted Strict Pull Up in sets of 4-6.
Option C:
5×5 Assisted Strict Pull Up
Workout: For Time – 12 Minute Cap
Option A:
21-18-15-12-9-6-3
Assault Bike Calorie
Push Up (RX+ Ring Push Up)
Option B:
21-18-15-12-9-6-3
Assault Bike Calorie
Knee Push Up
Option C:
18-15-12-9-6-3: Assault Bike Calorie
12-10-8-6-4-2: Elevated Push Up
GOAL: Pull / Press
Friday, April 4th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 9 Minutes
3 Rounds – 3:00 Each
10 Front Squat @ 55%
Workout: For Time – 12 Minute Cap
Option A:
4 Rounds
60 Double Under
15 Deadlift (225/155)
5 Wall Walk (RX+ 50′ Handstand Walk)
Option B:
4 Rounds
30-60 Double Under
15 Deadlift (185/135)
5 Half Wall Walk
Option C:
4 Rounds
60-80 Single Under
10 Deadlift (96/65)
5 Inchworm Push Up
GOAL: Squat Endurance / Core & Post Chain Endurance
Saturday, April 5th
Workout: 24 Minutes – With a Partner
Option A:
Buy In: 2400m/2000m Row
Partner A: 100m Mixed Grip Kettlebell Carry (53/35)
Partner B: As Many Rounds as Possible
8 Alternating Dumbbell Hang Snatch (50/35)
8 Burpee Over Dumbbell
Switch upon completion of the Kettlebell Carry, picking up where partner left off.
Option B:
Buy In: 2400m/2000m Row
Partner A: 100m Mixed Grip Kettlebell Carry (35/26)
Partner B: As Many Rounds as Possible
8 Alternating Dumbbell Hang Snatch (35/20)
8 Burpee Over Dumbbell
Switch upon completion of the Kettlebell Carry, picking up where partner left off.
Option C:
Buy In: 2000m/1600m Row
Partner A: 100m Mixed Grip Kettlebell Carry (26/18)
Partner B: As Many Rounds as Possible
8 Alternating Dumbbell Hang Snatch (25/15)
8 Burpee Over Dumbbell
Switch upon completion of the Kettlebell Carry, picking up where partner left off.
GOAL: Team Workout