Monday, May 5th
Strength: 15 Minutes
5 x 5 Front Squat @ 50%
Rest 1:00-2:00
Workout: 11 Minutes
Option A
Every Minute on the Minute for 5 Minutes
25 Double Under
3-5 Deadlift (225/155)
Rest 1 Minute
Every Minute on the Minute for 5 Minutes
25 Double Under
3-5 Deadlift (225/155)
Option B
Every Minute on the Minute for 5 Minutes
25 Double Under
3-5 Deadlift (185/135)
Rest 1 Minute
Every Minute on the Minute for 5 Minutes
25 Double Under
3-5 Deadlift (185/135)
Option C
Every Minute on the Minute for 5 Minutes
3 Deadlift (Moderate/Light)
25-35 Single Under
Rest 1 Minute
Every Minute on the Minute for 5 Minutes
3 Deadlift (Moderate/Light)
25-35 Single Under
GOAL: Squat Endurance / Post Chain Power Endurance
Tuesday, May 6th
Workout: As Many Reps as Possible in 20 Minutes
Option A:
400m Run
20 Strict Push Up
Max Strict Pull Up
RX+ – Wear a Weight Vest (20/14)
Option B:
400m Run
20 Strict Push Up
Max Assisted Strict Pull Up
Option C:
200m Run / 400-800m Bike
10-20 Elevated Push Up
6 Ring Row / 6 Assisted Strict Pull Up
GOAL: Upper Body
Wednesday, May 7th
Strength: 12 Minutes
8 x 2 Back Squat @ 40%
3-5 Seated Box Jump after each set
Workout: For Time – 10 Minute Cap
Option A:
21-15-9
Hang Power Clean (115/75, 135/95, 155/105; RX+ 135/95, 155/105, 185/135)
Box Jump (30/24)
Option B:
21-15-9
Hang Power Clean (95/65, 115/105, 135/95)
Box Jump (24/20)
Option C:
15-12-9
Hang Power Clean (65/45)
Box/Plate Jump (20/16)
GOAL: Power
Thursday, May 8th
Workout: As Many Rounds as Possible in 22 Minutes – With a Partner
Option A:
22 Handstand Push Up
22 Toes to Bar
22 Burpee Over Rower
22 Calorie Row
Option B:
22 Pike Push Up
22 Swinging Leg Raise
22 Burpee Over Rower
22 Calorie Row
Option C:
18 Dumbbell Press
18 Hanging Knee Raise
18 Burpee Over Rower
18 Calorie Row
GOAL: Team Workout
Friday, May 9th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 20 Minutes
1 x 3 Back Squat @ 57%
1 x 3 Back Squat @ 67%
1 x 2 Back Squat @ 76%
1 x 2 Back Squat @ 86%
1 x 1 Back Squat @ 91%
1 x 1 Back Squat @ 95%
1 x 1 Back Squat @ 98%
1 x 1 Back Squat @ 101%+
Workout: As Many Rounds as Possible in 8 Minutes
Option A:
15/12 Machine Cal / 200m Run
7/7 Kettlebell Hang Snatch (53/35)
Option B:
15/12 Machine Cal / 200m Run
7/7 Kettlebell Hang Snatch (35/26)
Option C:
12/10 Machine Cal / 200m Run
7/7 Kettlebell Hang Snatch (26/18)
GOAL: Squat Test / Sweat
Saturday, May 10th
Workout: For Time – With a Partner – 34 Minute Cap
Option A:
Buy In: 800m Partner Run
20-30-40-30-20
Target Burpee
Double Dumbbell Hang Clean and Jerk (50/35)
Buy Out: 800m Partner Run
Option B:
Buy In: 800m Partner Run
20-30-40-30-20
Target Burpee
Double Dumbbell Hang Clean and Jerk (35/20)
Buy Out: 800m Partner Run
Option C:
Buy In: 400m-600m Partner Run
20-30-40-30-20
Target Up Down
Double Dumbbell Hang Clean and Jerk (25/15)
Buy Out: 400m-600m Partner Run
GOAL: Team Workout