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 22nd
Workout: The 12 Days of Christmas – For Time
1 Lap
2 Push Jerk (135/95)
3 Power Clean
4 Barbell Jump Over
5 Deadlift
6 Sit Up
7 Burpee
8 Lunge
9 Push Up
10 Wall Ball
11 Pull Up
12 Front Squat
Workout Brief
Feel: Triple Threat / Pace: Grind
Christmas in July! Grind through this at a slow and steady pace and remember to record your score for our December retest.
Tuesday, July 23rd
Strength: 16 Minutes
6-6-3-3: Back Squat
Workout: As Many Reps as Possible in 12 Minutes
Max Calorie Bike/Row
Every 2:00 Including 0:00
12 Box Jump
12 Sit Up
Workout Brief
Feel: Reach / Pace: Gas
Workout is scored by total calories accumulated in twelve minutes. The stimulus is moderate intensity across the entire workout. Athletes should be highly cautious about leg fatigue going into box jumps after the bike/row, as jumping will be more difficult than normal as leg fatigue builds.
Wednesday, July 24th
Strength: 12 Minutes
4 Rounds – 3 Minutes Each
5 Deadlift
Build in weight each set.
Workout: For Time – With a Partner – Relay Style – 22 Minute Cap
10 Rounds
8 Power Snatch (95/65)
200m Run
8 Power Snatch
Workout Brief
Feel: Muscle/Reach / Pace: Interval
Stimulus for today’s workout is holding a consistently high intensity across sets to get faster. Power Snatch must be done touch and go (cannot drop barbell). Athletes should establish a time in set number 1 that can be maintained for each following set. During the rest, athletes should be mindful of slowing down their heart rate.
Thursday, July 25th
Workout: For Time – 15 Minute Cap
50 Wall Ball
100 Alternating Lunge
10 Wall Walk
100 Alternating Lunge
50 Wall Ball
Cashout – FIT: Every Minute on the Minute for 8 Minutes
Minute 1 – :50 Plank
Minute 2 – 10 Hollow Rock
Workout Brief
Feel: Muscle / Pace: Grind
Try to keep each Wall Ball set to a minimum of two sets, maybe three on the final set. For the Lunges, break them well before you hit the red line and establish a pace you can sustain for all 200 reps. Front and Reverse Lunges are both on the table but the knee must touch the ground and full extension at the top is required on each rep. In the Wall Walks, pick an option that starts to slow you down after 4-6 good reps.
Friday, July 26th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As May Reps as Possible
5 Rounds – 3 Minutes Each
10 Strict Chin Up
20 Push Up
Max Calorie Row
Rest 2:00
Workout Brief
Feel: Muscle/Reach / Pace: Interval
Here we go, another upper body pump shesh that still gets us our daily cardio. Work steady through the the pull/push combo, and then see if you can grind through roughly two minutes of rowing. Shoulders and arms will be pushed to the edge today. Athletes should be mindful about their recovery time and getting their chest and arms back.
Saturday, July 27th
Workout: For Time – With a Partner – 25 Minute Cap
3 Rounds
30 Overhead Squats (115/80)
120 Double Unders
60/48 Calorie Bike
120 Double Unders
Workout Brief
Feel: Triple Threat / Pace: Grind
There are three rounds with big sets and an all-leg drive. Athletes need to be smooth and methodical and choose their sets wisely to keep a moderate and steady effort amongst one another. Use the first round on testing sets and pace, adjust within the second, and push the pace for a strong finish through the final round.
