Workouts for the Week: June 17 – June 22

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, June 17th

Strength: 15 Minutes

5-4-3-2-1: Hang Squat Clean

Workout: For Time – 15 Minute Cap

Front Squat (135/95)
Bar Facing Burpee
Chest to Bar Pullups

Workout Brief

Feel: Triple Threat / Pace: Gas

Have a good idea for you weight for your set of five and add a little each set. Give yourself 1:30-2:00 between each set. In the workout, the main challenge is going to be keeping your breathe in control, maximize your transitions and take breaks where you need.

Tuesday, June 18th

Workout: For Time – 16 Minute Cap

5 Rounds
50 Double Under
25 Dumbbell Snatch (50/35)
15/12 Calorie Row
Decrease Dumbbell Snatch by 5 reps each round

Cashout – FIT:

Handstand Practice

Cashout – FLEX:

:10-:30 Hanging L-Sit Hold
15 KB Horn Curl to Press

Workout Brief

Feel: Cardio/Reach / Pace: Gas

This workout is going to feel like a classic crossfit workout. It is a good blend of skill work on the Jump Rope and capacity on the Snatches and Rower. Start around 80% intensity and try to ramp up the pace in the final few rounds!

Wednesday, June 19th

Strength: 12 Minutes

3-3-3-1-1: Strict Press

Workout: For Time – 18 Minute Cap

6 Rounds
200m Run
6 Wall Walk

RX+ – Wear a weightvest (20/14)

Workout Brief

Feel: Muscle / Pace: Gas

Build up to a heavy single Strict Press in today’s strength. In the workout, make sure you regulate your speed on the Wall Walks so you can sustain them over all six rounds.

Thursday, June 20th

Workout: For Time – With a Partner – 36 Minute Cap

150/120 Calorie Bike
150 Wall Ball
150 Burpee
Partition as desired.

Workout Brief

Feel: Triple Threat / Pace: Grind

Split this partner workout however you want! Keep both partners moving by sticking to moderate sized sets.

Friday, June 21st


Workout: As Many Rounds as Possible in 10 Minutes

2 Power Snatch (95/65)
2 Box Jump Over
Increase both movements by 2 reps each round.

Cashout – FIT:

8-6-4: Overhead Squat

Cashout – FLEX: For Quality

3 Rounds
15 Dumbbell Curl
15-25 Dumbbell Push Up

Workout Brief

Feel: Reach / Pace: Gas

Move slow and steady through the beginning rounds, and as the time ticks down, push hard to hang on to big sets!

Saturday, June 22nd

Workout: For Time – With a Partner – 32 Minute Cap

800m Run
40 Dumbbell Thruster (50/35)
60 Toes to Bar
80 Dumbbell Suitcase Carry Lunge
60 Toes to Bar
40 Dumbbell Thruster
800m Run

Workout Brief

Feel: Muscle / Pace: Grind

This partner workout should feel like a moderate amount of volume split between your team. Push yourself to hold onto moderate to large sets and get this thing done as fast as possible.



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