Monday, May 11th
Conditioning: 20 Minutes
4 Rounds
25/20 Assault Bike Calories
100m Mixed Grip Carry (Moderate to Heavy)
Workout: For Time – 12 Minute Cap
Option A
4 Rounds
10 Deadlift (225/155)
300m Run
Option B
4 Rounds
10 Deadlift (185/135)
300m Run
Option C
4 Rounds
10 Deadlift (135/95)
300m Run
Tuesday, May 12th
Strength: 16 Minutes
4 x 4 Back Squat @ 85%
Rest 3:00 between sets
Workout: For Time – 12 Minute Cap
Option A
3 Rounds
20 Push Press (115/75, RX+ 135/95)
15 Box Jump (24/20)
20 Burpee
Option B
3 Rounds
20 Push Press (95/65)
15 Box Jump (20/16)
20 Burpee
Option C
3 Rounds
15 Push Press (65/45)
12 Low Box Jump
8 Burpee
Wednesday, May 13th
Workout: For Time – 28 Minute Cap
Option A
50-40-30-20-10: Weighted Abmat Sit Up
50-40-30-20-10: Hang Power Clean (95/65, RX+ 115/75)
400m Run
Option B
50-40-30-20-10: Weighted Abmat Sit Up
50-40-30-20-10: Hang Power Clean (75/55)
400m Run
Option C
30-25-20-15-10: Weighted Abmat Sit Up
30-25-20-15-10: Hang Power Clean (45/35)
200m Run
Thursday, May 14th
Workout: For Time – 12 Minute Cap
Option A
15-9-6: Dip / Ring Dip
:30 Rest
15-9-6: Push Up
:30 Rest
15-9-6: Strict Handstand Push Up
1:00 Rest
Option B
15-9-6: Assisted Dip
:30 Rest
15-9-6: Push Up
:30 Rest
15-9-6: Handstand Push Up
1:00 Rest
Option C
12-9-6: Box Dip
:30 Rest
12-9-6: Knee / Elevated Push Up
:30 Rest
12-9-6: Seated Dumbbell Strict Press
1:00 Rest
Cashout: Teams of Three – 12 Minutes
P1: Max Machine Calories
P2: Plank Hold
P3: Plate Hold
Rotate every minute.
Friday, May 15th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 6 Minutes
3 Rounds – 2:00 Each
1 Back Squat @ 85%
Workout: For Time – 15 Minute Cap
Option A
10-1 Pull Up
3 Squat Clean (135/95)
Option B
10-1 Pull Up
3 Squat Clean (115/75)
Option C
10-1 Ring Row
3 Squat Clean (65/45)
Saturday, May 16th
Workout: For Time – 36 Minute Cap – Partner
80/70 Assault Bike Calorie
100 Toes to Bar
200 Double Under
1 Mile Run (Panera Loop)
200 Double Under
100 Toes to Bar
80/70 Assault Bike Calorie
Scale as needed.