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 15th
Workout: As Many Reps as Possible
5 Rounds – 2 Minutes Each
200m-400m Run
Max Strict Pull Up
Rest 2:00 between rounds
Cashout – FIT:
1-2 Mile Run
Cashout – FLEX:
8-8-8: Library Deadlift
Workout Brief
Feel: Reach/Muscle / Pace: Interval
The goal of this workout is to achieve a similar amount of reps each round. It is inevitable that the cumulative fatigue will become hard to manage, so start slow and give yourself room to improve each round. Each 400m Run should be a sprint!
Tuesday, April 16th
Strength: 16 Minutes
7-7-4-4: Back Squat
Build in weight each set
Workout: As Many Rounds as Possible in 8 Minutes
10 Back Squat (135/95)
5 Push Up
Increase Push Ups by 5 Reps each round.
Workout Brief
Feel: Muscle / Pace: Grind
All sets in the strength should feel challenging. The final set of four should be as heavy as you can lift on the day! In the workout, don’t sleep on the sets of ten Back Squats. The Push Ups will definitely add up, but use a Barbell weight you can keep unbroken.
Wednesday, April 17th
Workout: For Time – 16 Minute Cap
20-18-16-14-12-10
Single Dumbbell Box Step Up (35/25)
Target Burpee
RX+ – Wear a weightvest (20/14)
Workout Brief
Feel: Triple Threat / Pace: Grind
This workout is all about being able to stay moving on the burpees in the first few rounds! Push yourself to keep moving at a steady pace throughout.
Thursday, April 18th
Workout: For Total Rounds – 25 Minutes
Buy In: 1 Mile Run
-Into-
As Many Rounds as Possible in 25 Minutes
1 Handstand Push Up
2 Kettlebell Swing (1.5/1)
2 Box Jump
Increase Handstand Push Up by 1 Rep and Kettlebell Swings and Box Jumps by 2 Reps each round.
Workout Brief
Feel: Muscle / Pace: Sustain
The objective of today’s workout is to get as deep into the Handstand Push Ups, Kettlebell Swings, and Box Jumps as possible. Make sure you run at an intensity that allows you to get right to work once you get back into the gym.
Friday, April 19th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Total Rounds and Weight – 24 Minutes
Part A: As Many Rounds as Possible in 14 Minutes
4 Power Snatch (135/95)
8 Toes to Bar
24 Double Under
-Rest 2 Minutes-
Part B: 8 Minutes
Find a Heavy Snatch
Workout Brief
Feel: Triple Threat / Pace: Gas
Pick a Power Snatch weight that you can hold onto for at least singles for the entire workout and try to keep the Toes to Bar as unbroken as possible. This is an excellent workout to practice Double Unders to stick with them. The heavy Snatch can be Power or Squat.
Saturday, April 20th
Workout: For Time – With a Partner – 45 Minute Cap
3000m Row
2 Mile Run
40 Squat Clean Thruster (135/95)
40 Squat Clean Thruster (155/105)
20 Squat Clean Thruster (185/125)
Workout Brief
Feel: Triple Threat / Pace: Grind
This workout is a GRIND. Grab a partner and chip away through this thing slowly.
