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, February 19th
Workout: For Time – With a Partner – 28 Minute Cap
4 Rounds
40 Clean and Jerk (155/105)
400m Run
4 Rope Climb
Reduce Clean and Jerk by 10 reps every round.
Workout Brief
Feel: Muscle / Pace: Grind
The Barbell weight should be something you and your partner can easily hold onto sets of five for all four rounds. Lots of effort should be put on picking a Rope Climb option that is doable, but challenges you and teaches you some aspect of the movement.
Tuesday, February 20th
Workout: As Many Rounds as Possible in 16 Minutes
80/60 Calorie Bike
40 Box Jump Over
40/30 Calorie Bike
20 Box Jump Over
Cashout – FIT: For Calories
6 Rounds – Assault Bike
:20 Sprint
:40 Rest
Cashout – FLEX: For Quality
30-20-10
Strict Push Up
Bicep Curl
Workout Brief
Feel: Triple Threat / Pace: Gas
The challenge for today’s workout is to get into the second round. Try to maintain a steady pace that is uncomfortable on the Bike and break up the Box Jump Overs into as few sets as possible.
Wednesday, February 21st
Strength: 15 Minutes
5 x 3 Pause Back Squat @ 72%
Workout: For Time – 11 Minute Cap
15-12-9: Dumbbell Thruster (50/35)
15-12-9: Devils Clean
50 Double Unders
Workout Brief
Feel: Muscle / Pace: Full Send!
Pause Back Squat week 7! Make sure you give yourself 3:00 between sets because the weight is going to feel heavy. In the workout, hold onto the Dumbbells for as long as possible and work on accuracy on the Jump Rope.
Thursday, February 22nd
Workout: As Many Rounds as Possible in 20 Minutes
5 Strict Pull Up
10 Kettlebell Hang Clean and Jerk
15 Sit Up
Workout Brief
Feel: Muscle / Pace: Sustain
Work on high quality sets of Strict Pull Ups. You should be able to hang on to at least three reps to start each set. Slow the tempo down on the Kettlebell Clean and Jerks and Sit Ups so you can maintain your sets on the Pull Ups each round.
Friday, February 23rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: Find a Heavy – 12 Minutes
4-3-2-1: Overhead Squat
Workout: Each Round for Time
3 Rounds – 6 Minutes Each
30/25 Calorie Row
20 Bar Facing Burpee
10 Squat Snatch (135/95)
Rest remaining time.
Workout Brief
Feel: Reach / Pace: Gas
Today’s Overhead Squats come from the Rig, build in weight each set and go heavy! In the workout, go hard to earn as much rest as possible each round.
Saturday, February 24th
Workout: As Many Reps as Possible in 31 Minutes – With a Partner
1 Mile Run
100 Wall Ball
80 Toes to Bar
60 Deadlift (225/155)
Max Reps Assault Bike Calories
Workout Brief
Feel: Triple Threat / Pace: Grind
Move at a steady rhythm through the first movements so you have something left in the tank when you hit the bike.
