Monday, September 15th
Strength: 15 Minutes
Option A:
5 Sets
5-10 Strict Pull Up
5-10 Dip
Option B:
5 Sets
5-10 Assisted Strict Pull Up
5-10 Assisted Dip
Option C:
5 Sets
8-10 Ring Row
5-10 Strict Push Up/Low Bar Push Up
Workout: 10 Minutes – Each Round for Time
Option A:
5 Rounds – 2:00 Each
15/12 Calorie Row/Ski/Bike or 200m Run
9 Overhead Squat (135/95)
Option B:
5 Rounds – 2:00 Each
15/12 Calorie Row/Ski/Bike or 200m Run
9 Overhead Squat (115/75)
Option C:
5 Rounds – 2:00 Each
12/10 Calorie Row/Ski Bike or 100m Run
6 Overhead Squat (55/45)
Tuesday, September 16th
Strength: 12 Minutes
6 Rounds – 2:00 Each
1 Lift Off + 1 Segmented Squat Clean + 1 Split Jerk @ 75-80%
Workout: For Time – 15 Minute Cap
Option A:
30-20-10
Toes To Bar
Box Jump Over (24/20)
Shoulder to Overhead (95/65, 115/75, 135/95, RX+ 135/95, 155/105, 185/125)
Option B:
30-20-10
Kipping Knee Tuck
Box Jump Over (20/16)
Shoulder to Overhead (75/55, 95/65, 115/75)
Option C:
30-20-10
Abmat Sit Up
Box Step Up
Shoulder to Overhead (Moderate)
Wednesday, September 17th
Workout: As Many Rounds as Possible in 20 Minutes – Partner
Option A:
4 Dumbbell Deadlift (50/35, RX+ 70/50)
4 Double Tap Burpee
200m Partner Run
Increase reps by 2 each round.
Option B:
4 Dumbbell Deadlift (35/25)
4 Double Tap Burpee
200m Partner Run
Increase reps by 2 each round.
Option C:
4 Dumbbell Deadlift (20/15)
4 Double Tap Burpee
200m Partner Run
Increase reps by 2 each round.
Thursday, September 18th
Strength: 13 Minutes
5 Rounds – 2:30 Each
2 Front Squat @ 82-85%
Workout: As Many Rounds as Possible in 11 Minutes
Option A:
7 Chest to Bar Pull Up
9/7 Assault Bike Calorie
11 Air Squat
20 Double Under
Option B:
7 Pull Up / Assisted Pull Up
9/7 Assault Bike Calorie
11 Air Squat
30 Single Under
Option C:
7 Ring Row
7/5 Assault Bike Calorie
11 Box Squat
30 Single Under
Friday, September 19th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 9 Minutes
6 Rounds – 1:30 Each
1 Low Hang Squat Snatch + 1 Squat Snatch @ 70%
1 Low Hang Squat Snatch + 1 Squat Snatch @ 75%
1 Low Hang Squat Snatch + 1 Squat Snatch @ 77%
1 Low Hang Squat Snatch + 1 Squat Snatch @ 81%
1 Low Hang Squat Snatch + 1 Squat Snatch @ 84%
1 Low Hang Squat Snatch + 1 Squat Snatch @ 86%
Workout: For Time – 12 Minute Cap
Option A:
6 Rounds
9 Power Clean (135/95, RX+ 155/105)
3 Wall Walk
Option B:
6 Rounds
9 Power Clean (95/65)
3 Half Wall Walk
Option C:
6 Rounds
7 Power Clean (45/35)
5 Inchworm Push Up
Saturday, September 20th
Workout: 29 Minutes – With a Partner
Option A:
5 Rounds – 1 Minute Rest Between Rounds
AMRAP A: As Many Rounds as Possible in 5 Minutes
10 Wall Ball (20/14)
10 Box Jump Over (24/20)
10 Alternating Dumbbell Hang Snatch (50/35)
AMRAP B: Max Calorie Row/Ski/Bike/Runner in 5 Minutes
Rounds 1 / 3 / 5: AMRAP A
Rounds 2 / 4: AMRAP B
Option B:
5 Rounds – 1 Minute Rest Between Rounds
AMRAP A: As Many Rounds as Possible in 5 Minutes
10 Wall Ball (16/12)
10 Box Jump Over (24/20)
10 Alternating Dumbbell Hang Snatch (35/20)
AMRAP B: Max Calorie Row/Ski/Bike/Runner in 5 Minutes
Rounds 1 / 3 / 5: AMRAP A
Rounds 2 / 4: AMRAP B
Option C:
5 Rounds – 1 Minute Rest Between Rounds
AMRAP A: As Many Rounds as Possible in 5 Minutes
8 Wall Ball (10/8)
8 Plate Hop or Box Step Over
8 Alternating Dumbbell Hang Snatch (20/15)
AMRAP B: Max Calorie Row/Ski/Bike/Runner in 5 Minutes
Rounds 1 / 3 / 5: AMRAP A
Rounds 2 / 4: AMRAP B