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 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
21-15-9
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
Wear red to REMEMBER EVERYONE DEPLOYED.
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.
