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, May 13th
Strength: 16 Minutes
3-3-3: Deadlift
Build in weight each set.
Workout: For Time – 16 Minute Cap
3-6-9-12-15-18-21
American Kettlebell Swing (1.5/1)
Toes to Bar
Workout Brief
Feel: Muscle / Pace: Gas
With three total sets and 16 minutes in the strength, we really want to push how heavy we go. Utilize the clock to get 3-4 minutes between your heavy sets. Your last set of 3 should be a PR, it’s okay if you only get one or two reps. In the workout, the ascending rep scheme will really challenge the grip after the round of 12. Stick to moderate sized sets and try your best to stay moving.
Tuesday, May 14th
Workout: Each Round for Time
5 Rounds – 3 Minute Each
1 Squat Clean (225/155)
3 Front Squat
5 Strict Handstand Push Up
7 Target Burpee
Workout Brief
Feel: Muscle / Pace: Grind
This is a strength based workout. The Clean and Front Squats should be completed unbroken. Note that the Squat Clean does not count as your first Front Squat. Pick a Handstand Push Up option that you can get done unbroken; if it breaks down into two sets, be mindful that you’re on the clock!
Wednesday, May 15th
Workout: As Many Rounds as Possible in 12 Minutes
16 Dumbbell Suitcase Carry Lunge
10 Double Under
Increase Double Unders by 10 Reps each round.
Cashout – FIT: For Quality
3 Rounds
10 Hollow Rock
10 Tuck Up
10 V Up
Cashout – FLEX: For Quality
3 Rounds
15 Dumbbell Bent Over Row
15 Dumbbell Strict Press
Workout Brief
Feel: Reach / Pace: Gas
Athletes choice for the Dumbbells today; pick a weight that you can maintain unbroken sets the entire time. Use this workout to practice Double Unders if it’s a skill you’re working on.
Thursday, May 16th
Workout: For Total Rounds
As Many Rounds as Possible in 7 Minutes
200m Run
10 Strict Pull Up
-Rest 3:00-
As Many Rounds as Possible in 7 Minutes
200m Run
15 Push Up
-Rest 3:00-
As Many Rounds as Possible in 7 Minutes
200m Run
25 Air Squat
RX+ – Wear a weightvest (20/14)
Workout Brief
Feel: Triple Threat / Pace: Grind
With the amount of built in rest and the 7 minute clock, the objective is to really push the pace on the run and break things up into as few sets as possible. This workout is going to be great preparation for Murph!
Friday, May 17th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes – Find a Heavy Complex
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
Workout: For Time – 15 Minute Cap
4 Rounds
25/20 Calorie Row
10 Overhead Squat (115/75)
Workout Brief
Feel: Reach / Pace: Gas
In the strength, focus on keeping your pulls from the floor and hang slow with lots of tension. In the workout, pick a Barbell weight that will push you to stay unbroken. Use the Rower as your throttle.
Saturday, May 18th
Workout: For Time – With a Partner – 36 Minute Cap
80-60-40-20
Hang Power Clean (95/65)
Calorie Bike
Thruster
Workout Brief
Feel: Triple Threat / Pace: Grind
Try to pick a Barbell weight that will allow you to complete about ten reps at a time with your partner before switching. Move at a moderate tempo until the work is done.
