Workouts for the Week: April 1 – April 6

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, April 1st

Strength: 12 Minutes – Find a Heavy Complex

1 Clean + 1 Hang Clean + 1 Push Press

Workout: For Time – 15 Minute Cap

Wall Ball
Calorie Row

Workout Brief

Feel: Reach / Pace: Grind

The focus for today’s strength is to go HEAVY on the Push Press. Focus a lot of your attention on having a solid dip so you can drive the barbelll aggressively with your legs. In the workout, maintain an even tempo at a pace you can maintain through the first round and turn it up towards the end.

Tuesday, April 2nd

Workout: For Time – 15 Minute Cap

6 Rounds
18 Toes to Bar
10 Shuttle Run
Decrease Toes to Bar by 3 reps each round.

Cashout – FIT:

Accumulate 5:00 Plank
Complete 10 Burpees each break.

Cashout – FLEX: For Quality

3 Rounds
15 Hammer Curl
15-20 Dumbbell Push Up

Workout Brief

Feel: Triple Threat / Pace: Gas

The goal for today is going to be keeping the Toes to Bar in large sets. Move slow and steady on the shuttle runs and start to pick up the intensity after the round of nine or six reps.

Wednesday, April 3rd


Part A: As Many Rounds as Possible in 9 Minutes
9 Thruster (95/65)
3 Wall Walk
45 Double Under (60 Single Under)

-Rest 2:00-

Part B: 9 Minutes
Find a Heavy 3 Rep Front Squat

Workout Brief

Feel: Muscle / Pace: Gas

Your focus in part one is to keep the Thrusters unbroken, and move at a pace that doesn’t force you to slow down on the Wall Walks and Double Unders. In the strength, we are going from the rig. Plan your weight choices in advance so you don’t waste volume on lighter weight than you can hit.

Thursday, April 4th

Workout: As Many Rounds as Possible in 25 Minutes

30 Dumbbell Deadlift (50/35)
20 Burpee Box Get Over
100m Farmers Carry

RX+ – Wear a weight vest

Workout Brief

Feel: Muscle / Pace: Sustain

Move low and slow and accumulate as much volume as possible over the course of this workout. Try to keep moving with minimal rest.

Friday, April 5th


Workout: For Time – With a Partner – 30 Minute Cap

100 Dumbbell Snatch (Arm 1)
60 Pull Up
800m Run
100 Dumbbell Snatch (Arm 2)
40 Chest to Bar Pull Up
800m Run

Workout Brief

Feel: Muscle / Pace: Full Send!

This two round workout forces you to stay on one arm during the Dumbbell Snatches. Try to maintain moderate-high sets volume so you can get some type of rest during the workout.

Saturday, April 6th

Workout: As Many Rounds as Possible in 28 Minutes – With a Partner

10 Calorie Bike
10 Handstand Push Ups
10 Synchro Burpee
10 Overhead Squat (95/65)
Increase all movements by 10 Reps each round.

Workout Brief

Feel: Muscle / Pace: Grind

This partner workout is going to get tough as the volume increases. Keep the movements to moderate sized sets so that way you can stay moving on the Synchro Burpees.



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