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 8th
Workout: For Time – With a Partner – 28 Minute Cap
160 Double Kettlebell Deadlift (1.5/1)
1000/900m Row
120 Double Kettlebell Hang Clean
1000/900m Row
80 Double Kettlebell Shoulder to Overhead
Cashout – FIT: For Quality – With a Partner
100 Double Kettlebell Gorilla Row
Workout Brief
Feel: Muscle / Pace: Grind
All of the work in today’s workout is split between you are your partner. Movement quality is going to contribute to efficiency on the Kettlebells and make the sets less taxing overall.
Tuesday, April 9th
Workout: For Time – 18 Minute Cap
5 Rounds
15/12 Calorie Bike
5 Bar Muscle Up (Burpee Pull Up or Burpee Jumping Pull Up)
Rest 1:00 between rounds
Cashout – FIT: For Quality
Four Rounds – 2 Minutes Each
Max Rep Strict Pull Ups or 3-6 Pull Up Negatives
Workout Brief
Feel: Reach / Pace: Interval
The focus of this workout is going to be the intensity on the bike and picking a Muscle Up option that you are pushing yourself to hang on to over all 5 rounds. Slow it down in the cashout and focus on high quality reps and control in the Strict Pull Ups.
Wednesday, April 10th
Workout: For Time – With a Partner – 24 Minute Cap
30 Squat Clean (95/65)
30 Handstand Push Up
200m Run
24 Squat Clean (135/95)
24 Handstand Push Up
200m Run
18 Squat Clean (185/125)
18 Handstand Push Up
200m Run
12 Squat Clean (225/155)
12 Handstand Push Up
200m Run
6 Squat Clean (245/165)
6 Handstand Push Up
200m Run
Workout Brief
Feel: Triple Threat / Pace: Grind
The goal is to go heavy on the barbell to finish this workout – pick a weight that you’ll need some time to focus before attempting each rep.
Thursday, April 11th
Hero Workout: “Zachary Tellier” – For Time – 35 Minute Cap
10 Burpee
10 Burpee
25 Push Up
10 Burpee
25 Push Up
50 Lunge
10 Burpee
25 Push Up
50 Lunge
100 Sit Up
10 Burpee
25 Push Up
50 Lunge
100 Sit Up
150 Air Squat
Workout Brief
Feel: Muscle / Pace: Sustain
This body weight workout is going to really challenge you muscular endurance – upper body pushing to start, and lower body pushing to finish. Focus on moving slowly at the start, and break things up earlier than you think you need to so on the last round you can keep moving.
Friday, April 12th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 14 Minutes
3-3-2-2: Snatch
Workout: As Many Rounds as Possible
As Many Rounds as Possible in 4 Minutes
8 Overhead Squat (95/65)
2 Toes to Bar
Increase Toes to Bar by 2 Reps each round.
-Rest 2:00-
As Many Rounds as Possible in 4 Minutes
4 Overhead Squat (135/95)
2 Toes to Bar
Increase Toes to Bar by 2 Reps each round.
Workout Brief
Feel: Muscle / Pace: Full Send!
In the strength, try to PR your triple and double weight. They are great benchmarks to keep track of and will really help to improve your one rep max strength. In the workout, even with the weight change, try to achieve the same amount of rounds the second time you go!
Saturday, April 13th
Workout: For Time – With a Partner – 33 Minute Cap
5 Rounds
30 Wall Ball
20 Deadlift (225/155)
10 Synchro Bar Facing Burpee
Every 3:00 including 0:00 complete 20 Box Jump (24/20)
Workout Brief
Feel: Triple Threat / Pace: Grind
The faster you work, the less Box Jumps you and your partner have to complete. Aside from the Burpees, everything is split in half. Your team should be moving quickly to get as much work done as you can before each three minute interval.
