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, July 15th
Strength: 12 Minutes
Find a Heavy Front Squat
Workout: For Time – 18 Minute Cap
30-24-18-12-6: Kettlebell Swing (1.5/1)
30-24-18-12-6: V Up
10-8-6-4-2: Box Jump (30/24)
Workout Brief
Feel: Triple Threat / Pace: Gas
This workout is simple and effective. go fast and as unbroken as possible on the kettlebell swings and V Ups, then take a measured pace on the Box Jumps.
Tuesday, July 16th
Strength: 12 Minutes
Find a Heavy Snatch
Workout: As Many Reps as Possible
5 Rounds – 2:30 Each
15/12 Calorie Bike
5 Bar Muscle Up (Scaling: 10 Chest to Bar Pull Ups or Pull Ups)
Max Rep Wall Ball
Workout Brief
Feel: Muscle / Pace: Full Send!
Establish a Heavy Snatch in 6-8 total attempts spread across the twelve minute clock. In the workout, regulate your intensity so you don’t burn out early. Stop each set of Wall Balls about 10 seconds before the end of each 2:30 section.
Wednesday, July 17th
Workout: For Time – 15 Minute Cap
10-1: Burpee Dumbbell Deadlift (50/35)
30 Double Under
Cashout – FIT: For Quality
3 Rounds
10 Hollow Rock
:20 Hollow Hold
Cashout – FLEX: For Quality
3 Rounds
15 Dumbbell Romanian Deadlift
15/15 Suitcase Lunge
Workout Brief
Feel: Muscle/Reach / Pace: Sustain
The stimulus is moderate, sustainable intensity across all set. Focus heavily on breathing with reps on Deadlifts/Double Unders and try to relax as much as possible during Double Unders to keep progress steady without an excessive need for rest.
Thursday, July 18th
Strength: 12 Minutes
Find a Heavy Strict Press
Workout: For Time – 12 Minute Cap
400m Row
21 Push Press (95/65)
400m Row
15 Push Press
400m Row
9 Push Press
Workout Brief
Feel: Triple Threat / Pace: Grind
Build to a heavy Strict Press in 5-6 total sets. Take plenty of time between your final attempts to get the heaviest possible weight overhead. In the workout, go unbroken on the Barbell and use the Rower to regulate your intensity.
Friday, July 19th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 11 Minute Cap
5 Rounds
7 Overhead Squat (115/80)
11 Toes to Bar
Cashout – FIT: For Quality
3 x 5/5 Turkish Get Up
Cashout – FLEX: For Quality
3 Rounds
15 Dumbbell Bicep Curl
15-25 Dumbbell Push Up
Workout Brief
Feel: Muscle / Pace: Gas
It’s Friday, and it’s time to end the week off with a bang. We want athletes to push the pace through this high-skilled, fast-paced burner. Let’s shoot for consistent rounds and sets across while using the time between movements for a quick break.
Saturday, July 20th
Workout: For Time – With a Partner – 28 Minute Cap
8 Rope Climb (24 Strict Pull Up)
60 Handstand Push Up
1 Mile Run
30 Wall Walk
8 Rope Climb (24 Strict Pull Up)
Workout Brief
Feel: Reach / Pace: Grind
Break up all of the work with your partner and keep a solid pace on the Run. We are looking to maintain moderate sized sets with an emphasis on maintaining the same pace throughout each movement.
