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, November 13th
Workout: For Time – With a Partner – 24 Minute Cap
Buy In: 1000/900m Row
-Into-
10 Rounds – Relay Style
10 Hang Snatch (75/55)
10 Wall Ball
-Into-
Buy Out: 1000/900m Row
Workout Brief
Feel: Muscle/Reach / Pace: Gas
This partner workout is intended to be executed at a faster tempo. Once you finish the first Row, the relay style rounds are on the longer side and should take about :45 to 1:00 to complete. The longer rest it gives each partner should allow you to sprint when it’s your turn to work. Make sure you can complete your Snatches and Wall Balls unbroken – reduce the weight or reps on each to achieve that stimulus.
Tuesday, November 14th
Workout: For Time – 24 Minute Cap
800m Run
40 Toes to Bar
20 Box Jump (30/24)
40 Target Burpee
800m Run
Workout Brief
Feel: Reach / Pace: Grind
The highest skill movement in this workout is the Toes to Bar. Pick an option that you can stick to sets of five with for the entire forty reps. Once you get through the Box Jumps, the Burpees and Run should be completed at a steady but faster tempo.
Wednesday, November 15th
Strength: Find a Heavy – 8 Minutes
Every 2 Minutes: 1 Squat Clean + 3 Front Squat
Workout: For Time and Total Load – 17 Minutes
00:00-11:00
5 Rounds
4 Front Squat (205/155)
12 Handstand Push Up
11:00-17:00
Find a Heavy Squat Clean – 3 attempts
Workout Brief
Feel: Muscle / Pace: Full Send!
This workout is meant to be fast. The Front Squat weight should be close to as heavy as you can clean and hit your Front Squats from the floor with little rest on the transitions. In order to hit the stimulus of this workout, your Handstand Push Ups should start unbroken. It is okay to reduce the volume or scale to a Dumbbell Push Press in order to get the faster feel.
Thursday, November 16th
Workout: For Time – 20 Minute Cap
50 Double Unders
50 Ball Slams
10 Pull Ups
Reduce Double Unders and Ball Slams by 10 Reps each round.
Cashout – FIT: For Quality
Practice Handstands
Cashout – FLEX: For Quality
3 Rounds
15 Dumbbell Bent Over Row
15 Dumbbell Floor Press
Workout Brief
Feel: Triple Threat / Pace: Sustain
The goal for today is to stick to a steady pace and accumulate a good amount of pull up volume. Push your Pull Up option and do something that is a challenge – try to stick to three total sets each round.
Friday, November 17th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
3-3-3: Push Jerk
Build in weight each set.
Workout: As Many Rounds as Possible in 9 Minutes
15 Dumbbell Push Press (50/35)
21/18 Calorie Row
Workout Brief
Feel: XXXXX / Pace: XXXXX
Push hard from the beginning of this workout. Nine minutes is a long time to sprint, but use this to see where the line is. The Dumbbell Push Press should be unbroken and keep a low stroke rate but powerful pulls on the Rower.
Saturday, November 18th
Workout: For Time – With a Partner
4 Rounds
10 Bar Muscle Up
24 Thruster (95/65)
-Into-
100 Back Rack Lunge (95/65)
Workout Brief
Feel: Triple Threat / Pace: Grind
Split everything up with your partner into small and manageable sets so you can keep moving the entire time.
