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 4th
Strength: 12 Minutes – Find a Heavy Complex
1 Power Clean + 2 Jerk
Workout: For Time – 16 Minute Cap
7 Rounds
3 Clean and Jerk (185/135)
25 Double Under
3 Bar Facing Burpee
25 Double Under
Workout Brief
Feel: Triple Threat / Pace: Grind
In the strength, if you struggle with consitency, find the weight that challenges your technique but still allows you to move well, then accumulate volume at that weight to practice the movement. The weight in the workout should be something that you can maintain moderate to quick singles for the entire time. Go steady on the Burpees so you can keep moving. This workout is about mastering the transitions and keeping things moving until all seven rounds are complete.
Tuesday, December 5th
Strength: 15 Minutes
10-8-6-4-2: Front Squat
Workout: For Time – 15 Minute Cap
30 Front Squat (115/75)
15 Toes to Bar
Decrease Front Squats by 10 Reps each round.
Workout Brief
Feel: Triple Threat / Pace: Gas
In the strength, complete one set at each number of reps. Plan your weight jumps accordingly. This workout is on the line between a Gas and Full Send. Save some energy by dialing it back on the round of 30, then push yourself to go hard in the final two rounds of the workout.
Wednesday, December 6th
Workout: 24 Minutes
As Many Rounds as Possible in 12 Minutes
21 Sit Up
15 Ball Slam
9 Deadlift (185/135)
-Rest 2:00-
14:00-24:00: Find a Heavy Deadlift
Workout Brief
Feel: Muscle / Pace: Gas
Pacing in the workout today is very important. Move slow and steady on the Sit Ups and Ball Slams so you can keep the Deadlifts unbroken. Utilize all the time you need in the rest and the beginning of the final 10:00 clock to go HEAVY in the second part. If you’re feeling good, go for a PR.
Thursday, December 7th
Workout: Every Minute on the Minute for 20 Minutes
Minute 1: 18/14 Calorie Row
Minute 2: 1 Round of Cindy
Cindy: 5 Pull Ups + 10 Push Ups + 15 Air Squats
Workout Brief
Feel: Reach / Pace: Grind
It’s going to be a big push to keep each of these rounds under a minute. If you fail to do so, begin completing the workout in an AMRAP style until the clock runs out.
Friday, December 8th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 18 Minute Cap
3 Rounds
10 Burpee Over Dumbbell
100m Run
2 Rounds
20 Alternating Dumbbell Snatch (50/35)
200m Run
1 Round
30 Single Arm Devils Press
400m Run
Workout Brief
Feel: Reach / Pace: Gas
As the workout goes on, both the volume increases and the movement options get harder. Push at a higher intensity to start and fall back into a steady rhythm to finish the workout.
