Monday, May 26th
One Class at 8:00am on Monday, May 26th.
Hero Workout: “McGhee” – As Many Rounds as Possible in 30 Minutes – Partner
5 Deadlift (275/185)
13 Burpee
9 Box Jump (24/20)
Every four rounds, 400m Run
Tuesday, May 27th
Strength: Every Minute on the Minute for 10 Minutes
4 Dumbbell Push Press (Moderate)
8 Ball Slam (Light)
Workout: As Many Rounds as Possible in 15 Minutes
Option A:
3 Wall Walk
10 Front Squat (135/95)
100′ Farmer Cary (70/53)
Option B:
3 Half Wall Walk
10 Front Squat (95/65)
100′ Farmer Cary (53/35)
Option C:
6 Inchworm Walk Out
10 Front Squat (75/55)
100′ Farmer Cary (35/26)
GOAL: Active Recovery / Core Strength
Wednesday, May 28th
Strength: 12 Minutes
6 Rounds – 2:00 Each
2 Hang Power Clean + 2 Low Hang Squat Clean
Increase weight each set.
Benchmark Workout: “Annie” – For Time – 10 Minute Cap
Option A & B:
50-40-30-20-10
Double Under
Abmat Sit Up
Option C:
100-75-50-35-15: Single Under
30-25-20-15-10: Abmat Sit Up
GOAL: Barbell / High Intensity Couplet
Thursday, May 29th
Strength: 15 Minutes
Find a 5 Rep Max Shoulder Press
Workout: For Time – 15 Minute Cap
Option A:
4 Rounds
12 Burpee Dumbbell Step Up (20, 2x 50/35)
24 Russian Kettlebell Swing (70/53)
Option B:
4 Rounds
12 Burpee Dumbbell Step Up (20, 2x 35/20)
24 Russian Kettlebell Swing (53/35)
Option C:
4 Rounds
9 Burpee Step Up (20)
18 Russian Kettlebell Swing (26/18)
GOAL: Press / Post Chain
Friday, May 30th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
3 x 4 Back Squat @ Moderate to Heavy
Rest 1:00 between sets.
Workout: For Max Reps – 12 Minutes
Option A:
4 Rounds – 3:00 Each
200m Run
3 Power Snatch (70%)
Max Rep Strict Chin Up
Option B:
4 Rounds – 3:00 Each
200m Run
3 Power Snatch (70%)
Max Rep Assisted Strict Chin Up
Option C:
4 Rounds – 3:00 Each
100m Run
3 Power Snatch (Moderate/Light)
Max Rep Ring Row
GOAL: Strength / Power & Upper Body Endurance
Saturday, May 31st
Workout: As Many Reps as Possible With a Partner – 34 Minutes
Option A:
AMRAP 12
20 Box Jump (24/20)
20 Calorie Row / Bike
20 Wall Ball (20/14)
Rest 2:00
AMRAP 10
15 Box Jump (24/20)
15 Calorie Row / Bike
15 Wall Ball (20/14)
Rest 2:00
AMRAP 8
10 Box Jump (24/20)
10 Calorie Row / Bike
10 Wall Ball (20/14)
Option B:
AMRAP 12
20 Box Jump (20/16)
20 Calorie Row / Bike
20 Wall Ball (16/12)
Rest 2:00
AMRAP 10
15 Box Jump (20/16)
15 Calorie Row / Bike
15 Wall Ball (16/12)
Rest 2:00
AMRAP 8
10 Box Jump (20/16)
10 Calorie Row / Bike
10 Wall Ball (16/12)
Option C:
AMRAP 12
20 Plate/ Low Box Jump
20 Calorie Row / Bike
20 Wall Ball (10/8)
Rest 2:00
AMRAP 10
15 Plate/ Low Box Jump
15 Calorie Row / Bike
15 Wall Ball (10/8)
Rest 2:00
AMRAP 8
10 Plate/ Low Box Jump
10 Calorie Row / Bike
10 Wall Ball (10/8)
GOAL: Team Workout