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, December 11th
Strength: 12 Minutes
5-5-3-3-1: Push Jerk
Workout: As Many Reps as Possible in 10 Minutes
4 Thruster (95/65)
4 Toes to Bar
Increase both movements by 4 reps each round.
Workout Brief
Feel: Triple Threat / Pace: Gas
In the strength, pull the Barbell from the floor or take it from the rack. Focus on positioning and make sure you don’t life more weight than you can lift well. This work out is going to ramp up quickly. Start at a moderate to slower pace so that towards the end of the workout, you are able to maintain bigger sets on the Barbell and Rig.
Tuesday, December 12th
Strength: 12 Minutes – Find a Heavy
Snatch Grip Deadlift
Workout: Every 2 Minutes for 12 Minutes
6 Bar Facing Burpee
3 Power Snatch (155/105)
Workout Brief
Feel: Reach/Muscle / Pace: Full Send!
The Snatch Grip Deadlift setup should mimic your snatch starting position. Focus on getting your hips down and extending your upper back. In the workout, you’ll have plenty of time each round so make sure you pull each Snatch with intention. If you aren’t going RX, this should be around 65-70% of your 1 rep max.
Wednesday, December 13th
Workout: For Time – 14 Minute Cap
3 Rounds
9 Devils Clean (50/35)
15 Calorie Row
21 Air Squat
Cashout – FIT: For Quality
Skill Work
Cashout – FLEX: For Quality
3 Rounds
10 Renegade Row
1:00 Deadhang
Workout Brief
Feel: Reach/Cardio / Pace: Gas
This workout will require you to push hard on everything but the Devils Clean. Move the Dumbbells at a pace that you can stay unbroken, then Row and Air Squat at a difficult pace to maintain. This isn’t quite a full sprint workout but it’s close.
Thursday, December 14th
Workout: For Time – With a Partner – 34 Minute Cap
4 Rounds
600m Partner Run
30 Handstand Push Up
60 Overhead Plate Lunge (35/25)
Workout Brief
Feel: Muscle / Pace: Grind
The run today is a partner run and everything else is split in half. Try to maintain the biggest sets you and your partner can handle for all four rounds.
Friday, December 15th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes – Find a Heavy
3 Touch and Go Power Clean
Workout: For Time – 12 Minute Cap
200 Double Under (300 Single Unders)
30 Chest to Bar Pull Ups
15 Power Clean (205/145)
Workout Brief
Feel: Triple Threat / Pace: Gas
There isn’t a ton of time in the strength so come in with a number in mind and build up quickly. If you are feeling good, go for a 3 Rep PR. In the workout, you should be starting slow and steady and try to increase your intensity as you go. You need to have something left in the tank once you get to the final heavy bar.
Saturday, December 16th
Workout: For Time – With a Partner – 35 Minute Cap
4 Rounds
30 Barbell Burpee
40 Overhead Squat (95/65, 115/75, 135/95, 155/105)
50 Calorie Bike/Row
Workout Brief
Feel: Muscle / Pace: Grind
Today’s workout is about picking a final weight and working back from there. The final weight should be something you can get through Five reps of at a time. The Burpees and the Machine are intended to build fatigue to challenge the Overhead Squat position. Dial back your intensity on the cardio movements if needed to hit solid reps.
