Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.
PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort
FEEL:
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
45-30-15
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
Workout:
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
Wear red to REMEMBER EVERYONE DEPLOYED.
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.
