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, June 17th
Strength: 15 Minutes
5-4-3-2-1: Hang Squat Clean
Workout: For Time – 15 Minute Cap
15-12-9-6-3
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
Wear red to REMEMBER EVERYONE DEPLOYED.
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.
