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 27th
Classes at 7:00am and 8:00am on Monday, May 27th.
Workout: For Time – With a Partner – 38 Minute Cap
2000m Row
120 Target Burpee
800m Medicine Ball Run (20/14)
80 Shoulder to Overhead (135/95)
Partition as desired.
Workout Brief
Feel: Cardio / Pace: Sustain
Grind through this work with a partner and split it up however you see fit. Keep in mind each team gets one medicine ball for the run. All of the other work is split in half.
Tuesday, May 28th
Workout: 30 Minutes – With a Partner
Part A: 00:00-20:00 – For Time
50/40 Calorie Bike
18 Snatch (135/95)
50/40 Calorie Bike
12 Snatch (155/105)
50/40 Calorie Bike
6 Snatch (185/125)
Rest remaining time.
Part B: 20:00-30:00
Find a Heavy Snatch
Workout Brief
Feel: Triple Threat / Pace: Grind
Push the Bike hard in moderate sets so you can get to the Barbell quickly. Focus on slowing things down and nailing your technique each rep so you feel ready for the heavy single at the end.
Wednesday, May 29th
Strength: 14 Minutes
8-6-4-2: Touch and Go Power Clean
Build in weight each set.
Workout: For Time – 12 Minute Cap
3-6-9-6-3
Bar Muscle Up
Front Squat (205/145)
Workout Brief
Feel: Muscle / Pace: Grind
Try to PR your Touch and Go sets in today’s Strength. For the workout, put your effort on getting through the round of nine in a fast and efficient way. We want a Bar Muscle Up option that we can stick to sets of three reps. The Front Squats should be unbroken, but will feel very heavy in the middle and later rounds.
Thursday, May 30th
Workout: As Many Rounds as Possible in 25 Minutes
300m Run
15 Handstand Push Up
9 Double Dumbbell Hang Snatch
Workout Brief
Feel: Triple Threat / Pace: Sustain
One of the main challenges today is going to be keeping the Handstand Push Ups broken up into as few sets as possible each round. Pick a set and rep scheme that you feel like you can stick to over the course of the entire 25:00 clock. The dumbbell weight is athletes choice, pick a weight that you think you can keep unbroken.
Friday, May 31st
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: As Many Reps as Possible
5 Rounds – 3 Minutes Each
15 Toes to Bar
60 Double Under
Max Rep Burpee
Rest 3:00 between rounds
Workout Brief
Feel: Triple Threat / Pace: Interval
Work fast through the Toes to Bar and Double Unders so you can push the Burpees. You have an entire three minutes of rest between each round so burn it down every time.
Saturday, June 1st
Workout: For Time – With a Partner
Buy In: 1 Mile Run
-Into-
3 Rounds
60 Calorie Row
30 Thrusters (115/75)
Workout Brief
Feel: Muscle / Pace: Grind
