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 24th
Workout: As Many Rounds as Possible in 20 Minutes
3 Strict Pull Up
9 Shuttle Run
1:00 Plank
Increase Strict Pull Ups by 3 Reps each round.
Cashout – FIT:
1 Mile Run
Cashout – FLEX:
15-12-9
Ring Row
Seated Dumbbell Strict Press
Workout Brief
Feel: Triple Threat / Pace: Grind
We are looking to get through five to seven rounds through this workout. Take your time transitioning between the Plank and the Pull Ups to keep the Pull Ups to 3+ reps at a time the entire workout.
Tuesday, June 25th
Workout: As Many Rounds as Possible in 21 Minutes – With a Partner
50 Calorie Row
15 Synchro Bar Facing Burpee
30 Snatch (115/75)
40 Calorie Row
15 Synchro Bar Facing Burpee
20 Snatch (135/95)
30 Calorie Row
15 Synchro Bar Facing Burpee
10 Snatch (155/105)
20 Calorie Row
15 Synchro Bar Facing Burpee
Max Rep Snatch (185/125)
Workout Brief
Feel: Reach / Pace: Grind
The objective here is to have two to four minutes on the final Barbell. Squat or Power Snatches are both options to you today, use whatever feels more comfortable. Make sure you and your partner stay moving on every round of Burpees to make sure you get to the final bar!
Wednesday, June 26th
Strength: 16 Minutes
9-6-6-3-3: Back Squat
Workout: For Time – 15 Minute Cap
42 Push Up
21 Toes to Bar
30 Push Up
15 Toes to Bar
18 Push Up
9 Toes to Bar
Workout Brief
Feel: Muscle / Pace: Gas
You’re going to hit a little bit of everything today. Focus on quality reps and positions in the Back Squats. In the workout, hang on to moderate sized sets of Push Ups and break them before you hit failure so you can sustain your effort for the entire workout.
Thursday, June 27th
Workout: As Many Rounds as Possible in 30 Minutes
3 Manmaker
6 V Up
9 Calorie Bike
12 Ball Slam
300m Run
Workout Brief
Feel: Triple Threat / Pace: Sustain
Athlete choice on the Dumbbells today – pick a weight you can rep out all three Manmakers unbroken. Challenge yourself on the V Up as it is only six reps per round. Find a tempo you can stick to for all thirty minutes!
Friday, June 28th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 16 Minutes
5-5-5: Push Press
3-2-1: Push Jerk
Workout: For Time – 14 Minute Cap
40 Handstand Push Up
1000/900m Row
20 Strict Handstand Push Up
Workout Brief
Feel: Muscle / Pace: Gas
Today’s workout is heavy on pushing. Don’t do empty volume in the strength – make each set count and rest 2:00 between each one. In the workout, break up the first set of Handstand Push Ups often, keep your pace steady on the Row, then complete the last 20 reps in as few sets as possible.
Saturday, June 29th
Workout: For Time – With a Partner – 30 Minute Cap
Buy In: 1 Mile Run
-Into-
50 Clean and Jerk (135/95)
18 Bar Muscle Up
30 Clean and Jerk (185/125)
12 Bar Muscle Up
10 Clean and Jerk (205/155)
6 Bar Muscle Up
Workout Brief
Feel: Muscle / Pace: Grind
This partner workout is going to go from cardio to heavy muscular fatigue. Keep the lighter Barbell moving quickly and maintain small sets on the Bar Muscle Ups. Once you get to the heavier weight, focus on quality technique each rep to ensure you make each lift.
