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 29th
Workout: For Time – 22 Minute Cap
500/450m Row
21 Pull Up
500/450m Row
15 Chest to Bar
500/450m Row
9 Bar Muscle Up
500/450m Row
6 Rope Climb (Scaling: 12-18 Strict Chin Up)
Workout Brief
Feel: Triple Threat / Pace: Gas
This workout is going to test your upper body pull endurance! Make sure you adjust volume and movement difficulty to accommodate for all of the reps.
Tuesday, April 30th
Strength: 14 Minutes
5-5-5-3-3: Strict Press
Build in weight each set.
Workout: As Many Reps as Possible in 12 Minutes – With a Partner
2:00 Clean and Jerk (135/85)
1:00 Rest
2:00 Clean and Jerk (185/125)
1:00 Rest
2:00 Clean and Jerk (225/155)
1:00 Rest
3:00 Clean and Jerk (245/165)
Workout Brief
Feel: Muscle / Pace: Grind
Add weight each set in your strength. In the workout, break everything up into smaller sized chunks so you and your partner can move the weight the entire time. On the heavy barbell at the end, you may only get 4-6 reps each, make them count!
Wednesday, May 1st
Workout: For Rounds and Total Weight
Part A: As Many Rounds as Possible in 9 Minutes
3 Wall Walk
6 Overhead Squat (115/75)
30 Double Under
-Rest 2:00-
Part B: 8 Minutes
Find a Heavy Hang Snatch
Workout Brief
Feel: Muscle / Pace: Gas
The Wall Walks should be completed unbroken for as long as possible. The Barbell in the workout should be a weight you can keep unbroken. This is an excellent workout to practice Double Unders. In the strength at the end, both low and high hang snatches count.
Thursday, May 2nd
Workout: For Time – With a Partner
4 Rounds
60 Toes to Bar
40/30 Calorie Bike
20 Double Dumbbell Burpee Box Step Over (50/35)
Workout Brief
Feel: Triple Threat / Pace: Sustain
Break everything up in to small to moderate sized sets to maximize the intensity you can maintain throughout. Don’t sleep on the Double Dumbbell Step Overs, they are going to get heavy!
Friday, May 3rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time and Reps
Part A: 00:00-10:00 – For Time
10-8-6-4-2 Front Squat (205/145)
10-8-6-4-2 Strict Handstand Push Up
Rest remaining time.
Part B: 10:00-25:00
Death By Shuttle Run
Workout Brief
Feel: Muscle / Pace: Full Send
The purpose of part one is to get a strength-style feel. The tempo should be slow and steady, but each set should challenge you to stay as unbroken as possible.
Saturday, May 4th
Workout: For Total Reps – 30 Minutes – With a Partner
Part A: As Many Reps as Possible in 10 Minutes
1600m Row
Max Rep Power Snatch (95/65) in remaining time
-Rest 2:00-
Part B: As Many Reps as Possible in 8 Minutes
1200m Row
Max Rep Power Clean (135/95) in remaining time
-Rest 2 Minutes-
Part C: As Many Reps as Possible in 6 Minutes
800m Row
Max Rep Deadlift (225/155) in remaining time
Workout Brief
Feel: Triple Threat / Pace: Grind
Row at an 80-90% intensity so you can have plenty of time to move the barbell with your partner. Maintain small sets with lots of back and forth.
