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 6th
Workout: As Many Rounds as Possible in 15 Minutes
5 Dumbbell Hang Snatch (50/35)
5 Dumbbell Jump Overs
200m Run
Increase Dumbbell Hang Snatch and Dumbbell Jump overs by 5 reps each round.
Cashout – FIT:
Skill Work
Cashout – FLEX: For Quality
3 Rounds
6-12 Chin Up
Max Rep Empty Barbell Strict Press
Workout Brief
Feel: Muscle/Reach / Pace: Grind
This workout will add up pretty quickly. Your goal should be to maintain moderate sets of the Hang Snatches and move at a steady enough pace on the run to give your shoulders a break. Pick a weight that you can hang on to for at 15-20 reps. One rep on the jump overs is over and back.
Tuesday, November 7th
Strength: 16 Minutes
6-4-2-2-2: Back Squat
Build in weight each set.
Workout: For Time – 14 Minute Cap
18 Toes to Bar
18 Box Jump Over
Decrease both movements by 3 reps each round.
Workout Brief
Feel: Muscle/Reach / Pace: Gas
We want to be challenging ourselves on all of the back squat sets today, but the main goal is to find a new two rep max. Build up in a way that will allow you to do that efficiently. Use the entire sixteen minute clock to ensure you’re getting adequate rest. In the workout, push hard from the beginning and hold on to the largest sets you can maintain.
Wednesday, November 8th
Workout: 30 Minutes
5 Rounds – 3 Minutes Each
20/15 Calorie Row
10 Burpee Over Rower
Max Power Clean (165/115)
Rest 3:00 between rounds
Workout Brief
Feel: Triple Threat / Pace: Grind
This workout is completed solo, but will be you go I go style with a partner. Every round is 3:00 of work with 3:00 of rest. The objective is to accumulate as much volume on the Power Clean as you can. Pick a weight that you can hit comfortably well, but breaks down under fatigue. Your focus should be on keeping the technique tight and nailing good reps. The goal is to have :45-1:15 of time on the Barbell each round.
Thursday, November 9th
Workout: As Many Rounds as Possible in 12 Minutes
6 Pull Up
9 Single Dumbbell Overhead Squat (50/35)
30 Double Under
Cashout – FIT: For Time
1000m Row
Cashout – FLEX: As Many Reps as Possible in 4 Minutes
Wall Ball
Workout Brief
Feel: Muscle / Pace: Gas
Use a Dumbbell that will allow you to maintain a locked elbow and challenge your overhead position on the squat. Limit your bodies desire to rotate as much as possible. The goal should be to maintain a steady pace even as you fatigue in the final few minutes.
Friday, November 10th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: Every Minute on the Minute for 40 Minutes
Minute 1: 10-15 Dips
Minute 2: 16/12 Calorie Row
Minute 3: 6-8 Devils Clean (50/35)
Minute 4: 9-16 Calorie Bike
Minute 5: Rest
Workout Brief
Feel: Reach / Pace: Sustain
The goal of this workout is to have four moderately hard minutes before the one minute rest. All of the volume should be scaled to numbers that allow you to get the work done in :45 so that you have time to transition to the next movement.
Saturday, November 11th
Hero Workout: Jack – As Many Rounds as Possible in 20 Minutes
20 Push Press (115/85)
20 Kettlebell Swing (1.5/1)
20 Box Jump (24/20)
Workout Brief
Feel: Triple Threat / Pace: Grind
This relatively long triplet should feel tough yet doable. The load should feel relatively light for the Push Presses and the Swings. The Box height should feel easily clearable. Pick a strong pace from the beginning and hold on tight to that pace.
