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 5th
Workout: For Time – 26 Minute Cap
100 Single Dumbbell Step Up (50/35)
80 Alternating Dumbbell Snatch
60 Toes to Bar
40 Target Burpee
20 Strict Pull Up
Workout Brief
Feel: Triple Threat / Pace: Grind
One of the goals for this chipper workout is to maintain a steady pace as the fatigue picks up. Start around 70% intensity and work hard to pick it up as you go. The Strict Pull Ups are going to be tough following the Burpees, so take your time to set up, and pick and option that you can knock out in four to five sets total.
Tuesday, February 6th
Strength: 16 Minutes
6 x 4 Pause Back Squat @ 60%
Workout: For Time – 12 Minute Cap
10 Rounds
3 Thruster (115/75)
15 Crossover
Workout Brief
Feel: Muscle / Pace: Full Send!
Pause Back Squat cycle week 5! Every rep should be a three second hold and an aggressive drive out of the bottom. In the workout, keep everything as unbroken as possible, stay accurate on your jump rope, and minimize transition time.
Wednesday, February 7th
Workout: For Rounds and Load – 24 Minutes
Part A: As Many Rounds as Possible in 16 Minutes
6 Deficit Handstand Push Up (45)
9 Deadlift (185/135)
300m Row
-Rest 2:00-
Part B: 6 Minutes
Find a 3RM Deadlift
Workout Brief
Feel: Muscle / Pace: Gas
Challenge yourself on the deficit Handstand Push Ups and try to keep it to the same amount of sets each round. The Rower today is where you’ll regulate your intensity – push it if you feel good, dial it back if you need a breather.
Thursday, February 8th
Workout: For Time – With a Partner – 34 Minute Cap
14 Bar Muscle Up
80 Dumbbell Front Squat (35/25)
30/20 Calorie Bike
14 Bar Muscle Up
60 Dumbbell Burpee Deadlift
30/20 Calorie Bike
14 Bar Muscle Up
40 Devils Press
30/20 Calorie Bike
14 Bar Muscle Up
20 Manmaker
30/20 Calorie Bike
Workout Brief
Feel: Triple Threat / Pace: Grind
Split all of the work with your partner. Keep the pace even between the two of you so that you can sustain your effort over the course of the workout.
Friday, February 9th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes – Find a Heavy Complex
Birdie: 1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat
Workout: 15 Minutes
6 Rounds – 2:30 Each
10 Overhead Squat (95/65)
200m Run
Rest remaining time.
Workout Brief
Feel: Reach / Pace: Gas
Take your time to open up your overhead position so it feels solid in the complex. If your mechanics and positions are an issue, add a pause in all of the finishing positions in your Snatches and Squats to practice. In the workout, effort should be the focus. Push the Squats hard and run harder. Earn your rest each round in this interval piece.
Saturday, February 10th
Workout: For Time – With a Partner – 35 Minute Cap
5 Rounds
40/32 Calorie Row
30 Box Jump Over
20 Power Clean
10 Wall Walk
Power Clean = 135/95, 155/105, 185/125, 205/145, 225/155
Workout Brief
Feel: Reach/Muscle / Pace: Grind
This partner workout is going to be a low and slow grind. Focus on keep a consistent effort so you can keep moving as the weight on the barbell increases. Split the wall walks up in a way that allows you to ride the redline of shoulder fatigue.
