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 8th
Strength: 12 Minutes
8-6-6-4: Strict Press
Build in weight each set.
Workout: As Many Reps as Possible in 12 Minutes
800m Run
30 Toes to Bar
15 Shoulder to Overhead (185/125)
Max Rep Burpee Box Jump Over
Workout Brief
Feel: Triple Threat / Pace: Gas
Build to a heavy set of four Strict Press in the strength. In the workout, work fast and efficiently through the Run, Toes to Bar, and Shoulder to Overhead. Once you get to the Burpee Box Jump Overs, slow down to a grindy pace and move for the remaining time.
Tuesday, July 9th
Strength: 18 Minutes
5-3-3-1-1-1: Deadlift
Workout: As Many Rounds as Possible in 7 Minutes
14 American Kettlebell Swing (1.5/1)
14 Goblet Squat
Workout Brief
Feel: Muscle / Pace: Full Send!
The goal of the strength is to go big in your Deadlift – use all 18 minutes! The second to last set of one should be your 1RM and go for a PR on the final set. In the workout, the challenge is going to be hanging on to the Kettlebell. Push hard to keep each set unbroken and take breaks between movements as needed.
Wednesday, July 10th
Workout: Every Minute on the Minute for 32 Minutes
Minute 1: 6-12 Dips
Minute 2: 60 Double Under
Minute 3: Max Rep Unbroken Strict Pull Up
Minute 4: 200m Run
Minute 5: Rest
Workout Brief
Feel: Muscle/Reach / Pace: Sustain
The goal is to accumulate plenty of Strict Pull Up and Dip volume. Pick a movement option that you can maintain a high quality of movement and focus on reaching muscle fatigue each set. Push hard on the run, it’s okay if it bleeds into the rest period.
Thursday, July 11th
Workout: For Time – 32 Minute Cap
10 Calorie Row
10-1 Burpee Over Row
-Rest 3:00-
10 Calorie Bike
1-10 Double Dumbbell Snatch
Workout Brief
Feel: Triple Threat / Pace: Grind
This factorial workout is going to get you a good mix of conditioning on the Rower and Bike. Move at a steady pace and try to keep the same split times on the cardio machines!
Friday, July 12th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
Find a Heavy: 1 Squat Clean + 1 Front Squat + 1 Jerk
Workout: For Time – 14 Minute Cap
3 Rounds
15 Power Clean (115/75)
21 Wall Ball
Workout Brief
Feel: Muscle / Pace: Gas
Complete plenty of volume in the strength. Focus on your movement quality at the lighter weights as you build to your heavy. In the workout, you won’t be able to go 100% but you should be pressing pretty hard to finish this thing in under 10:00.
Saturday, July 13th
Workout: As Many Rounds as Possible in 30 Minutes – With a Partner
20 Handstand Push Up
30 Abmat Sit Up
40 Front Rack Lunge (95/65)
Every 10:00 including 0:00 complete 800m Partner Run
Workout Brief
Feel: Reach / Pace: Grind
All of the work is split in half between partners and the run is completed together. We are looking for a 9:00 minute mile pace at the minimum so you have plenty of time to work while you’re inside!
