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 26th
Strength: 12 Minutes
8 Rounds – 1:30 Each
4 Power Snatch Singles (60%)
Workout: As Many Rounds as Possible in 12 Minutes
7 Hang Power Clean (95/65)
7 Toes to Bar
21 Double Under
Workout Brief
Feel: Triple Threat / Pace: Gas
The strength sets today are getting a bit heavier but should still be comfortable enough to hit solid reps the entire time. In the workout, the goal is to start unbroken and to keep the Toes to Bar to no more than two sets per round.
Tuesday, August 27th
Workout: Each Round for Time
3 Rounds – 10 Minutes Each
15/12 Calorie Bike
12 Burpee Box Jump Over
15/12 Calorie Bike
9 Burpee Box Jump Over
15/12 Calorie Bike
6 Burpee Box Jump Over
Rest remaining time
Cashout – FIT: For Time
1 Mile Run
Cashout – FLEX: For Quality
3 Rounds
:20-:30 Hanging L-Sit Hold
Max Rep Dumbell Push Up
Workout Brief
Feel: Reach / Pace: Interval
This workout is an interval piece that will require a lot of focus on quality Burpee Box Jump Overs. Take extra precautions to stick your landing and step off the box with a high heart rate from the bike.
Wednesday, August 28th
Strength: 12 Minutes
10 Deadlift @ 60%
5 Deadlift @ 70%
5 Deadlift @ 80%
5+ Deadlift @ 85%
Workout: For Time – 16 Minute Cap
Buy In: 200m Farmers Carry (50/35)
-Into-
5 Rounds
10 Dumbbell Push Press
12 Dumbbell Front Rack Lunge
-Into-
Buy Out: 200m Farmers Carry
Workout Brief
Feel: Muscle / Pace: Grind
In today’s workout, push yourself to hang on to the Dumbbells longer than you want to on the Farmers Carry. Once you hit the Push Press and Front Rack Lunges, try to go unbroken each round and rest between movements. If you need to split them up, complete nine Dumbbell Push Press, rest, then finish your final rep before immediately completing your Front Rack Lunges.
Thursday, August 29th
Workout: For Time – 20 Minute Cap
200m Run
30 Pull Up
200m Run
20 Power Clean (115/75)
200m Run
10 Wall Walk
200m Run
20 Power Clean
200m Run
30 Pull Up
200m Run
Cashout – FIT: For Quality
4 x 3 Weighted Strict Pull Up
Rest 1:30 between rounds
Workout Brief
Feel: Triple Threat / Pace: Grind
Move steady through the first portion and try to up your tempo on the way back. Each movement will have you completing more reps than you can do unbroken. Break each set up a little early to minimize rest periods.
Friday, August 30th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
10 Back Squat @ 60%
5 Back Squat @ 70%
5 Back Squat @ 80%
5+ Back Squat @ 85%
Workout: Every Minute on the Minute for 15 Minutes
Minute 1: 16/14 Calorie Row
Minute 2: Max Rep Wall Ball (20/14)
Minute 3: Rest
Workout Brief
Feel: Reach / Pace: Interval
Our Back Squat percentages are going up today. You should still feel solid on the bar throughout most sets and push yourself to go heavy on the set of 5+. In the workout, with the built in rest, the objective is to push hard each round and recover with your minute as best you can.
Saturday, August 31st
Workout: For Time – With a Partner – Relay Style – 32 Minute Cap
20 Rounds
5 Handstand Push Up
6 Deadlift (225/155)
7 Chest to Bar Pull Up
24 Double Under
Workout Brief
Feel: Triple Threat / Pace: Grind
This relay workout is a little bit longer than we typically go. Each round should be pushed hard, but dial back the cadence so you don’t burn out early. All sets and reps should be completed unbroken.
