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 19th
Benchmark Workout: “Nancy” – For Time – 20 Minute Cap
5 Rounds
400m Run
15 Overhead Squat (95/65)
Cashout – FIT: For Quality
3 Rounds
:20 Deadhang + 7 Strict Pull Up
Rest 1:30
Workout Brief
Feel: Triple Threat / Pace: Gas
The stimulus for this workout is to move with purpose and keep intensity at a level that will allow for consistent performances from round to round. We are aiming to have similar times for each round rather than mistakenly starting out too hard and drastically slowing down during the course of the workout. This is a classic – remember to record your score!
Tuesday, August 20th
Strength: 14 Minutes
10 Deadlift @ 65%
5 Deadlift @ 75%
3 Deadlift @ 85%
1+ Deadlift @ 95%
Workout: For Time – 22 Minute Cap
3 Rounds
15/12 Calorie Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
REST UNTIL 12:00
1 Round
45/36 Calorie Bike
36 Alternating Dumbbell Snatch
27 Burpee Over Dumbbell
Workout Brief
Feel: Reach / Pace: Gas
For Part One, you can push the pace slightly harder as volume in any given set is lower. For Part Two, you should pull back on intensity compared to Part One and aim for a consistent, maintainable pace.
Wednesday, August 21st
Workout: For Time – 22 Minute Cap
800m Run
1000/900m Row
400m Run
500/450m Row
200m Run
250/225m Row
100m Run
125m Row
Cashout – FLEX: For Quality
3 Rounds
8 Strict Press
12 Dumbbell Push Up
16 Overhead Dumbbell Tricep Extension
Cashout – STRETCH:
2 Rounds
1:00 Cat Cow
1:00 Down Dog
1:00 Couch Stretch each side
Workout Brief
Feel: Cardio / Pace: Sustain
This conditioning workout will test your ability to maintain a moderate tempo as the distances decrease. Try to push harder as you get through each round.
Thursday, August 22nd
Strength: 14 Minutes
10 Back Squat @ 65%
5 Back Squat @ 75%
3 Back Squat @ 85%
1+ Back Squat @ 95%
Workout: As Many Rounds as Possible in 14 Minutes
7 Handstand Push Up
7 Box Jump
7 Chest to Bar Pull Up
14 Medball Clean
Workout Brief
Feel: Triple Threat / Pace: Gas
Keep a moderate, consistent intensity across all rounds. All movements will be at an intensity that allows you to keep moving without the need to completely stop to rest. The push-pull combo mixed with lower body leg drive is mixed in so you can have just enough of a break to sustain a pace.
Friday, August 23rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 14 Minutes
7 Sets – 2 Minutes Each
5 Power Clean and Jerk Singles (55% + 5lb)
Workout: For Time – 16 Minute Cap
200m Run
40-30-20-10: Abmat Sit Up
8-6-4-2: Wall Walk
Workout Brief
Feel: Muscle / Pace: Gas
Today’s strength is a continuation of our olympic lifting cycle. Add weight from the last time we Clean and Jerked and focus on quality singles throughout. In the workout, stay moving through the big sets at the beginning and try to hold on as the rounds dwindle down.
Saturday, August 24th
Workout: For Time – With a Partner – 36 Minute Cap
1600/1400m Row
150 Double Under
50 Toes to Bar
75 Thruster (95/65)
50 Toes to Bar
150 Double Under
1600/1400m Row
Workout Brief
Feel: Triple Threat / Pace: Grind
Split all of the work in half in this partner workout! Break everything up into moderate sets that push you, but allow one partner to move the entire time.
