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, January 15th
Strength: 16 Minutes – Find a Heavy Complex
1 Deadlift + 1 Power Clean + 1 Hang Clean
Workout: 12 Minutes
6 Rounds – 2 Minutes Each
6 Wall Walk
3 Power Clean (225/155)
Rest remaining time.
Workout Brief
Feel: Muscle / Pace: Grind
Get uncomfortable on the Wall Walks and push the amount of volume you are capable of. The Power Clean weight will likely be three quick singles the entire time. We are looking for :30-1:00 of rest per round.
Tuesday, January 16th
Strength: 16 Minutes
6 x 4 Pause Back Squat @ 55%
Workout: For Time – 16 Minute Cap
16/14 Calorie Bike
21 Dumbbell Push Press (50/35)
21 Pull Up
16/14 Calorie Bike
15 Dumbbell Push Press
15 Chest to Bar
16/1 Calorie Bike
9 Dumbbell Push Press
9 Bar Muscle Up
Workout Brief
Feel: Triple Threat / Pace: Gas
Pause Back Squat cycle week two! Focus should be placed on continuing to open up your bottom position and getting comfortable at a lower depth. In the workout, you want to push yourself hard from the beginning, but ride the redline to ensure you can stay consistent each round.
Wednesday, January 17th
Workout: As Many Rounds as Possible in 20 Minutes
2 Box Jump
2 Push Up
Increase Box Jumps and Push Ups by 2 reps each round.
At 0:00 and every 2:00, complete 10 V Up.
Workout Brief
Feel: Muscle / Pace: Sustain
The purpose of today is to sustain a low and slow pace and work on accumulating a large amount of quality Push Up volume. Move slow on the Box Jumps and take time to transition and set up for perfect V Ups.
Thursday, January 18th
Workout: Every Minute on the Minute for 28 Minutes
Minute 1: 4-10 Strict Pull Up
Minute 2: Max Rep Shuttle Run
Minute 3: Max Rep Wall Ball
Minute 4: Rest
Workout Brief
Feel: Cardio/Muscle / Pace: Gas
Today, the Strict Pull Ups should be an unbroken set. Focus on keeping your shoulders and back stable through the whole movement. The Shuttle Runs and Wall Balls should be kept to a 70-80% effort and pushed hard as the fatigue builds.
Friday, January 19th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 16 Minutes
3-3-3-1-1-1: Squat Snatch
Workout: For Time – 10 Minute Cap
15-12-9
Hang Snatch (75/55)
Overhead Squat
Burpee
Workout Brief
Feel: Reach / Pace: Full Send
Today’s goal is to really dial in your Squat Snatch technique at a higher intensity. Each set of three should be executed with the intention to improve upon your weaknesses. Carry that over into your singles. In the workout, push hard from the start to hang on to the Barbell!
Saturday, January 20th
Workout: For Time – With a Partner – 40 Minute Cap
2 Mile Partner Run
140 Dumbbell Box Step Up (50/35)
120 Handstand Push Up
100 Toes to Bar
Workout Brief
Feel: Triple Threat / Pace: Grind
Lots of volume today – run at a steady pace so you have energy to hit the movements right away once you get back. All of the work after the run is split between you and your partner.
