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 6th
Strength: 12 Minutes
4-4-2-2-1: Power Clean
Workout: For Time – 18 Minute Cap
40-30-20-10: Wall Ball
40-30-20-10: Sit Up
50 Double Unders
Workout Brief
Feel: Reach / Pace: Muscle/Gas
Build in weight each set during today’s strength. In the workout, challenge yourself to go unbroken on everything.
Tuesday, May 7th
Workout: For Time – With a Partner – 30 Minute Cap
10 Rounds – Relay Style
12/8 Calorie Bike
10 Toes to Bar
-Rest 2:00-
10 Rounds – Relay Style
12/8 Calorie Bike
10 Dips
Workout Brief
Feel: Triple Threat / Pace: Interval
This partner workout is meant to be completed in short sprints. Work hard each round to get the bike done and keep the gymnastics options into two sets.
Wednesday, May 8th
Strength: 15 Minutes
5-4-3-2-1: Snatch
Workout: As Many Reps as Possible
5 Rounds
1:00 Ground to Overhead (95/65)
1:00 Bar Facing Burpee
1:00 Rest
Workout Brief
Feel: Reach / Pace: Interval
The goal in today’s Snatch strength is to PR something. Depending on how you feel, be mindful of the weights you’ve hit for doubles, triples, etc. before and try to match or beat them. In the workout, 1:00 of repeated work is a long time, dial back the intensity at the start of each round and ramp it up as you go.
Thursday, May 9th
Workout: For Time – 28 Minutes
75 Air Squat
75 Calorie Row
200m Farmers Carry (50/35)
75 Air Squat
50 Calorie Row
200m Farmers Carry
75 Air Squat
25 Calorie Row
200m Farmers Carry
Workout Brief
Feel: Muscle/Reach / Pace: Sustain
This workout is simple and set up but will be tough in execution. The challenge is going to be staying moving on the Air Squats and Farmers Carry as your legs and forearms fatigue. Grind through the challenging parts and get the work done!
Friday, May 10th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 12 Minutes
4 Wall Walk
8 Chest to Bar
12 Single Dumbbell Overhead Walking Lunge (50/35)
Workout Brief
Feel: Muscle / Pace: Gas
The real challenge here is going to be keeping sets and reps consistent in quality and speed for the entire 12:00. As the clock winds down and the fatigue builds up, focus a lot of your energy on continuing to move well.
Saturday, May 11th
Workout: For Time – With a Partner – 32 Minute Cap
800m Partner Run
60 Burpee Box Get Over
80 Dumbbell Squat Clean Thruster (50/35)
60 Burpee Box Get Over
800m Partner Run
RX+ – Wear a Weight Vest
Workout Brief
Feel: Triple Threat / Pace: Grind
This pyramid partner workout should keep you grinding through a steady pace the entire time. See if you can ramp up the intensity and finish the back half faster than the first.
