Workouts for the Week: April 22 – April 27

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 22nd

Workout: For Time – With a Partner – 45 Minute Cap

200m Partner Run
40-60-80-100 Calorie Bike
40-60-80-100 Burpee

Workout Brief

Feel: Cardio / Pace: Grind

The main challenge here is going to be maintaining a high intensity on the bikes, and sustaining your effort on the burpees. Run slow and use it as a means of bringing your heart rate back down.

Tuesday, April 23rd

Strength: 15 Minutes

5-4-3-2-1: Touch and Go Clean and Jerk

Workout: As Many Rounds as Possible in 7 Minutes

3 Bar Muscle Up
4 Clean and Jerk (165/115)

Workout Brief

Feel: Muscle / Pace: Full Send!

The intention in today’s strength is making each rep look the same. You should feel like you have some room left in the tank after each set to ensure movement quality is high. In the workout, hang on to your gymnastics option for as long as possible in maintain quick singles on the barbell.

Wednesday, April 24th

Workout: With a Partner – 30 Minute Cap

5 Rounds
18 Kettlebell Thruster (1.5/1)
36 Kettlebell Deadlift
54 Double Unders (each)
400m Partner Run

Cashout: 6 Minutes

Max Plank
8 Love Taps each break

Workout Brief

Feel: Triple Threat / Pace: Grind

Start slow and push harder as you get later into this partner workout. Focus on a solid Kettlebell Front Rack – it will help you sustain your effort over the course of the workout.

Thursday, April 25th

Workout: Each Round For Time

5 Rounds – 5 Minutes Each
30/25 Calorie Row
20 Target Burpee
10 Toes to Bar
Rest remaining time.

Workout Brief

Feel: Cardio / Pace: Sustain

This interval style workout can be completed two ways. Either move quickly and earn your rest each round, or move at a steady pace that can be sustained for the 25:00 clock.

Friday, April 26th


Strength: 12 Minutes – Find a Heavy Complex

3 Hang Squat Snatch + 3 Overhead Squat

Workout: For Time – 12 Minute Cap

45 Overhead Squat (95/65)
90 Front Rack Lunge
45 Push Press

Workout Brief

Feel: Muscle / Pace: Full Send!

In today’s strength, work on hanging on to the bar and stabilizing the overhead position. If you find your top weight early back off 10-15% and accumulate volume practicing the mechanics. In the workout, while you want to push hard from the jump, the main objective is going to be hanging on to moderate to large sized sets.

Saturday, April 27th

Workout: For Time – With a Partner – 34 Minute Cap

3 Rounds
800m Run
40 Burpee Box Jump Over
20 Devils Press

Workout Brief

Feel: Triple Threat / Pace: Grind

After the 800m run, split everything up into manageable sets with your partner. Keep moving in sets of 5+ on the Burpee Box Jump Overs and Devils Press.



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