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 5th
Strength: 12 Minutes
6 Sets – 2 Minutes Each
6 Power Clean and Jerk (55%)
Workout: For Time – 15 Minute Cap
27-21-15-9: Pull Up
15-12-9-6: Target Burpee
Workout Brief
Feel: Reach / Pace: Gas
Your focus should be approaching the Pull Ups in strategic sets that allow for work to be completed without reaching burnout. Backing off slightly on the Burpee pace on the bigger sets will help the arms survive for a strong push on the later rounds.
Tuesday, August 6th
Workout: For Time – With a Partner – 34 Minute Cap
4 Rounds
100 Air Squat
60/50 Calorie Bike
10 Wall Walk
Workout Brief
Feel: Triple Threat / Pace: Grind
This partner workout is intended to keep you moving at a 75-85% effort for all four rounds. Break everything up into moderate sets to minimize the amount of transitions you and your partner need, but make sure you have enough built in rest to keep the team moving the whole time.
Wednesday, August 7th
Strength: 14 Minutes
10 Deadlift @ 55%
5 Deadlift @ 65%
5 Deadlift @ 75%
5+ Deadlift @ 85%
Workout: For Time – 16 Minute Cap
200m Run
18-15-12-9-6-3: Hang Power Snatch (95/65)
Workout Brief
Feel: Reach / Pace: Gas
Our strength sets today are specific percentage work to get you moving heavy weight. Your set of ten and first set of five should feel closer to warmup sets and your last two will really push you. The last set at 85% is a max rep set, go hard! Challenge yourself to go unbroken on the Barbell in the workout, and run at a pace you can sustain for all six rounds.
Thursday, August 8th
Workout: As Many Rounds as Possible in 24 Minutes
48 Double Under
24 V Up or Straight Leg Sit Up
12 Box Jump Over
6 Renegade Row
Cashout – FIT: For Quality
3 Rounds
:30 Dead Hang + 5+ Strict Pull Up
:90 Rest
Workout Brief
Feel: Muscle / Pace: Sustain
This workout is a great grindy piece that will test your skills on the Jump Rope and V up. Pick a Dumbbell weight that will allow you to complete all six Renegade Rows unbroken.
Friday, August 9th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 13 Minutes
10 Back Squat @ 55%
5 Back Squat @ 65%
5 Back Squat @ 75%
5+ Back Squat @ 85%
Workout: As Many Rounds as Possible in 14 Minutes
14/11 Calorie Row
7 Strict Handstand Push Up
14 Front Rack Lunge (75/55)
Workout Brief
Feel: Muscle/Reach / Pace: Gas
This strength is the same breakdown as our Deadlifts on Wednesday. Keep in mind that if you don’t feel comfortable bailing a Back Squat, ask for a coach to spot you. In the workout, rest between movements and keep a steady tempo the whole time.
Saturday, August 10th
Workout: For Time – With a Partner – 35 Minute Cap
Buy In: 1 Mile Partner Run
-Into-
5 Rounds
15 Synchro Single Arm Devils Press (50/35)
30 Toes to Bar
-Into-
Buy Out: 1 Mile Partner Run
Workout Brief
Feel: Triple Threat / Pace: Grind
Don’t sleep on the Single Arm Devils Press. Communicate with your partner about a slow and steady tempo that you’ll be able to maintain for all five rounds. Athletes choice on the mile run today!
