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 8th
Strength: 15 Minutes
5 x 5 Pause Back Squat (50%)
Workout: For Time – 14 Minute Cap
6-9-12-15-12-9-6
Double Dumbbell Shoulder to Overhead (50/35)
Toes to Bar
Workout Brief
Feel: Muscle / Pace: Gas
The execution of the Pause Back Squats today is very important. The weight should not feel heavy as much as it should be pushing us down into deep and new positions. The objective of this Pause Squat cycle is to increase our range of motion and comfortability in the Squat position. We will get increasingly heavier, so trust the numbers each week as we build. A good challenge in this workout would be to go unbroken. Take some time on the transitions to catch your breath, but maintain as large sets as possible throughout.
Tuesday, January 9th
Strength: 10 Minutes
Every 2:00
5 Touch and Go Power Snatch (55%-60%)
Open Style Workout: For Time – 12 Minute Cap
30-20-10: Power Snatch (75/55)
10-10-10: Dip
Workout Brief
Feel: Triple Threat / Pace: Full Send!
Today’s strength is going to be based off of your Power Snatch one rep max. If you are feeling good, feel free to add weight as we go. However, if you do add weight, reps should be hit with very good quality. If you don’t have a one rep max number to work off of, pick a weight that you could do for a set of seven to eight reps and focus on consistent technique in all 5 rounds. In the workout, the only goal is to go fast, push hard from the start.
Wednesday, January 10th
Strength: 12 Minutes
3-2-1-1-1: Hang Power Clean
Workout: For Time – 20 Minute Cap
2000/1800m Row
50 Pistol Squat
30 Hang Clean (185/125)
Workout Brief
Feel: Muscle / Pace: Grind
Use the strength to warmup for movement for the workout, but go for a PR on your Hang Clean if you’re feeling good. Use the first couple sets to dial in your technique as you warm up. In the workout, start slow and steady and try to ramp up the intensity as you go. You will always be riding the redline so focus on not crossing that line.
Thursday, January 11th
Workout: For Time – 30 Minute Cap
3 Rounds
90 Double Under
60 Ball Slam
30 Box Jump
15 Handstand Push Up
Workout Brief
Feel: Cardio/Muscle / Pace: Sustain
Move at a very steady, sustainable pace to begin and slightly increase it every round. In order to maintain your effort, you’ll have to start slower than you think.
Friday, January 12th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 16 Minutes – With a Partner
20 Calorie Bike
10 Bar Muscle Up (14 Strict Pull Up)
10 Synchro Line Facing Burpee
Workout Brief
Feel: Reach / Pace: Gas
This partner workout has you splitting the reps on the Bike and Muscle Ups and slowing down the tempo on the Synchro Burpees. Move at a nice and steady pace and try to maintain your effort on the Bike and sets on the Bar Muscle Ups.
Saturday, January 13th
Workout: For Time with a Partner – 38 Minute Cap
Buy In: 1 Mile Run
-Into-
20 Rounds – Relay Style
12 Wall Ball
8 Knees to Elbow (12 Sit Up)
-Into-
Buy Out: 1 Mile Run
Workout Brief
Feel: Triple Threat / Pace: Grind
Today’s workout is a long grind with your partner. The Sit Ups in place of the Knees to Elbow are if your hands need a break from the rig.
