Workouts for the Week: December 4 – December 9

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

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


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.

Saturday, December 9th




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