Workouts for the Week: June 3 – June 5

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 3rd

Workout: For Time – 16 Minute Cap

10-20-30-40-50: Ball Slam
10 Box Jump Over (30/24)

Cashout: Every Minute on the Minute for 8 Minutes

Minute 1: 10-15 V Up
Minute 2: :45 Plank

Workout Brief

Feel: Reach / Pace: Gas

The objective here is to maintain your tempo on the Ball Slams as the reps increase each round. Keep the same intensity on the Box Jumps, but take your time to ensure safe jumps over the high box.

Tuesday, June 4th

Strength: 10 Minutes

3-3-3: Push Press

Workout: For Time – 16 Minute Cap

60/45 Calorie Bike
40 Pull Up
20 Clean and Jerk (185/125)

Workout Brief

Feel: Triple Threat / Pace: Gas

This workout is setup very similar to “Jackie.” The goal is to maintain an intense, but calculated pace on the bike, break up the Pull Ups in as few sets as possible, then push yourself to get the Clean and Jerks done with quick singles. You will be rewarded for focused pacing.

Wednesday, June 5th

Strength: 15 Minutes

6-4-4-2: Pause Back Squat

Workout: For Time – 12 Minute Cap

Front Squat (135/95)
Bar Facing Burpee

Workout Brief

Feel: Triple Threat / Pace: Full Send

Build up to a heavy set of two Pause Back Squats, then burn it down in the workout! The weight on the bar will test your ability to squat under high cardio fatigue.

Thursday, June 6th

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

4 Rounds
400m Partner Run
60 Abmat Sit Up
50 Alternating Lunge
40 Kettlebell Swing (1.5/1)

Workout Brief

Feel: Cardio/Muscle / Pace: Sustain

For today’s partner workout, all of the work after the run is split. Move at a sustainable pace and keep each other moving on the run.

Friday, June 7th


Conditioning: 18 Minutes

500m Row
Rest 1:00
400m Row
Rest 1:00
300m Row
Rest 1:00
200m Row
Rest 1:00
100m Row

Workout: As Many Rounds as Possible in 9 Minutes

30 Double Under
9 Dumbbell Snatch (Left) (50/35)
30 Double Under
9 Dumbbell Snatch (Right)

Workout Brief

Feel: Muscle/Reach / Pace: Gas

Today’s conditioning is all about effort. Sprint hard, and try to get your heart rate back down on the rest. In the workout, the real challenge will be keeping the Dumbbell Snatches unbroken as your fatigue builds up.

Saturday, June 8th

Workout: For Time – With a Partner – 38 Minute Cap

2 Mile Run
150 Push Press (95/65)
100 Toes to Bar
50 Power Snatch (135/95)

Workout Brief

Feel: Muscle / Pace: Grind

This chipper is going to test your ability to keep the barbell moving. Jumping to a heavy Snatch to finish is going to challenge your technical consistency.



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