Monday, May 12th
Strength: Every Minute on the Minute for 8 Minutes
1 Hang Power Clean
1 Hang Squat Clean Thruster
Increase weight throughout.
Workout: Each Round for Time – 10 Minutes
Option A:
5 Rounds – 2 Minutes Each
10 Thruster (11/5/75)
10 Box Jump (30/24)
Option B:
5 Rounds – 2 Minutes Each
10 Thruster (95/65)
10 Box Jump (24/20)
Option C:
5 Rounds – 2 Minutes Each
5-8 Thruster (45/35)
10 Plate Hop
GOAL: Weightlifting / Leg & Power Endurance
Workout: For Time – 12 Minute Cap
Option A:
21-15-9
Deadlift (275/185, RX+ 315/225)
Burpee Pull Up
Option B:
21-15-9
Deadlift (225/155)
Burpee Jumping Pull Up
Option C:
21-15-9: Deadlift (115/75)
12-9-6: Burpee Jumping Pull Up
Strength: 12 Minutes
Option A & B:
4 Sets
12 Barbell Bent Over Row (50% Body Weight)
100m Heavy Suitcase Carry
Option C:
4 Sets
8-12 Barbell Bent Over Row (Light/Moderate)
100m Heavy Suitcase Carry
GOAL: Strength Endurance / Pulling and Grip Strength
Wednesday, May 14th
Bring a Friend Day
Workout: As Many Rounds as Possible in 21 Minutes – With Partner
4 Calorie Bike
4 Wall Ball
4 Dumbbell Hang Clean and Jerk (Athlete Choice)
Increase all movements by 4 Reps each round.
Cashout: 6 Minutes
3 Rounds
1:00 Max Push Up
1:00 Rest
GOAL: FUN
Thursday, May 15th
Workout: For Time – 30 Minute Cap
Option A:
4 Rounds
400m Run
30 Alternating Dumbbell Snatch (50/35)
400m Run
30 Dumbbell Box Step Over (20)
Option B:
4 Rounds
400m Run
30 Alternating Dumbbell Snatch (35/20)
400m Run
30 Dumbbell Box Step Over (24/20)
Option C:
4 Rounds
200m Run
20 Alternating Dumbbell Snatch (25/15)
200m Run
30 Step Over (20/16)
GOAL: Aerobic Endurance
Friday, May 16th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 20 Minute Cap
Option A:
25 Power Snatch (75/55, RX+ 95/65)
150 Double Under
50 Toes to Bar
25 Power Snatch
50 Toes to Bar
150 Double Under
25 Power Snatch
Option B:
25 Power Snatch (65/45)
75 Double Under
50 Swinging Leg Raise
25 Power Snatch
50 Swinging Leg Raise
75 Double Under
25 Power Snatch
Option C:
20 Power Snatch (45/35)
150-200 Single Under
40 Abmat Sit Up
20 Power Snatch
40 Abmat Sit Up
150-200 Single Under
20 Power Snatch
GOAL: Stamina and Grip Endurance
Saturday, May 17th
Workout: For Time – With Partner – 35 Minute Cap
Option A:
1000m/900m Row
90 Front Squat (95/65)
30 Synchro Bar Facing Burpee
1000m/900m Row
60 Front Squat (135/95)
30 Synchro Bar Facing Burpee
1000m/900m Row
30 Front Squat (185/125)
30 Synchro Bar Facing Burpee
Option B:
1000m/900m Row
90 Front Squat (75/55)
30 Synchro Bar Facing Burpee
1000m/900m Row
60 Front Squat (115/75)
30 Synchro Bar Facing Burpee
1000m/900m Row
30 Front Squat (135/95)
30 Synchro Bar Facing Burpee
Option C:
800m/650m Row
90 Front Squat (45/35)
30 Synchro Bar Facing Up Down
800m/650m Row
60 Front Squat (65/45)
30 Synchro Bar Facing Up Down
800m/650m Row
30 Front Squat (75/55)
30 Synchro Bar Facing Up Down
GOAL: Team Workout