Monday, May 4th
Workout: For Time – 28 Minute Cap
Option A
50/40 Calorie Row
50 Wall Ball (20/14)
50 Burpee Over Rower
50 Wall Ball
50/40 Calorie Row
Option B & C
40/30 Calorie Row
30 Wall Ball (Choice)
20 Burpee Over Rower
30 Wall Ball
40/30 Calorie Row
Tuesday, May 5th
Strength: 20 Minutes
6 x 6 Back Squat at 80%
Rest 2 Minutes between sets.
Workout: For Time – 13 Minute Cap
Option A
3 Rounds
400m Run
20 Med Ball Box Step Over (24/20)
Option B & C
3 Rounds
300m Run
20 Box Step Over
Wednesday, May 6th
Workout: For Time – Partner – 32 Minute Cap
Option A:
40 Assault Bike Calories
2 Relay Rounds DT (185/135)
30 Synchro Bar Facing Burpee
2 Relay Rounds DT
20 Wall Walk
2 Relay Rounds DT
40 Assault Bike Calories
Option B & C:
20 Assault Bike Calories
2 Relay Rounds DT (Choice)
20 Synchro Burpee
2 Relay Rounds DT
20 Walkout Pushup
2 Relay Rounds DT
20 Assault Bike Calories
DT: 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk
Thursday, May 7th
Workout: 23 Minutes
Option A
00:00-15:00 – For Time – 12:00 Cap
30-20-10 Overhead Squat (95/65)
30-20-10 Toes to Bar
50 Double Under
Rest remaining time.
15:00-23:00
EMOM 8: 2 Squat Snatch
Option B
00:00-15:00 – For Time – 12:00 Cap
30-20-10 Overhead Squat (75/55)
30-20-10 Swinging Leg Raise
30-50 Double Under
Rest remaining time.
15:00-23:00
EMOM 8: 2 Squat Snatch
Option C
00:00-15:00 – For Time – 12:00 Cap
30-20-10 Overhead Squat (45/35)
30-20-10 Knee Tuck
50 Single Under
Rest remaining time.
15:00-23:00
EMOM 8: 2 Squat Snatch
Friday, May 8th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 20 Minutes
500m/450m Row
25 Push Up / Knee Push Up / Elevated Push Up
30 Kettlebell Swing (Choice)
Saturday, May 9th
Workout: As Many Rounds as Possible in 30 Minutes – Partner
400m Run
6 Relay Rounds
4 Pull Up
6 Power Snatch (95/65)
8 Sit Up
(Restart AMRAP at the run)
Scale as needed.