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, August 12th
Strength: 14 Minutes
10 Back Squat @ 60%
3 Back Squat @ 70%
3 Back Squat @ 80%
3+ Back Squat @ 90%
Workout: For Time – 16 Minute Cap
25/20 Calorie Row
20 Power Clean (155/105)
25/20 Calorie Row
15 Front Squat
25/20 Calorie Row
10 Squat Clean
Workout Brief
Feel: Triple Threat / Pace: Gas
Week Two of our strength cycle are heavy sets if three! If you struggle lifting heavy weights for high volume, take 90% of your 1RM and use that to calculate your percentages. The final set is a max rep attempt, stop one rep short of failure so you don’t have to bail the squats. In the workout, stick to a 70-75% effort on the Rower so you can maintain big sets on the Barbell.
Tuesday, August 13th
Workout: For Time – With a Partner – 30 Minute Cap
1600m Row
60 Dumbbell Thruster (35/25)
60 Burpee Over Dumbbell
800m Partner Run
30 Dumbbell Thruster
30 Burpee Over Dumbbell
1600m Row
Cashout – FIT: For Quality
3 x 5 Pull Up
2 x 6-8 Pull Up Negative
Workout Brief
Feel: Cardio / Pace: Gas
All of the work in today’s workout is split in half between partners except for the 800m run. The Dumbbell weight is light enough that you should be able to push big sets! In the Cashout, use the whole clock and focus on good quality reps. Your Strict Pull Ups should be a hard set of five, so add a band if you need assistance, or add weight if bodyweight is too easy.
Wednesday, August 14th
Strength: 14 Minutes
7 Sets – 2 Minutes Each
5 Power Snatch Singles @ 55% + 5lb
Workout: For Time – 16 Minute Cap
5 Rounds
200m Run
10 Burpee Pull Up
Workout Brief
Feel: Reach / Pace: Gas
In today’s strength, we are continuing our Power Snatch work. Add 5 pounds to your previous weight and focus on the same quality singles. In the workout, move low and slow on the burpees and push the run to whatever pace will allow you to keep moving the whole time. Shoot for negative splits if possible!
Thursday, August 15th
Workout: As Many Rounds as Possible in 25 Minutes – With a Partner
40 Calorie Row
30 Push Up
20 Synchro Air Squat
Workout Brief
Feel: Muscle / Pace: Sustain
Split the Rower and Push Ups into manageable sets and go slow on the Air Squats so you can stay in sync.
Friday, August 16th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 14 Minutes
10 Deadlift @ 60%
3 Deadlift @ 70%
3 Deadlift @ 80%
3+ Deadlift @ 90%
Workout: For Time – 17 Minute Cap
50-40-30-20-10-20-30-40-50: Double Under
5-4-3-2-1-2-3-4-5: Wall Walk
Workout Brief
Feel: Muscle / Pace: Gas
Week Two of our strength cycle are heavy sets if three! If you struggle lifting heavy weights for high volume, take 90% of your 1RM and use that to calculate your percentages. In the workout, be mindful of your intensity on the way down so you have enough left in the tank to build back up!
Saturday, August 17th
Memorial Workout: “Lazar Đukić” – For Time – With a Partner
3 Rounds
30 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds
30 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
Workout Brief
Lazar Đukić was a four-time CrossFit Games athlete and the 2024 Europe Semifinal champion. He was the first individual athlete to win three consecutive Semifinals. He was ranked 88th worldwide in the male category, 33rd in Europe and 3rd in Serbia. Đukić tragically drowned during Event One of the 2024 CrossFit Games. A GoFundMe has been started to support Đukić’s family. 
