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, October 2nd
Workout: For Time – 18 Minute Cap
3 Rounds
400m Run
21 Toes to Bar
12 Devils Press (35/25)
Cashout – FIT:
Accumulate 3:00-4:00 Hollow Hold
15 Sit Up every break
Cashout – FLEX: For Quality
2-3 Rounds
15 Dumbbell Floor Press
Max Rep Bicep Curl
Workout Brief
Feel: Triple Threat / Pace: Gas
This workout is going to demand some high volume gymnastics. Pick a Toes to Bar option you can hang on to for sets of seven and try to keep that consistent the whole way through. The Devils Press weight should be something that you can complete in 1-2 sets.
Tuesday, October 3rd
Strength: 12 Minutes
7-7-5-5-3-3: Strict Press
Workout: As Many Rounds as Possible in 15 Minutes
1 Wall Walk
10 Shuttle Run
Increase Walks by 1 rep each round.
Workout Brief
Feel: Triple Threat / Pace: Grind
The focus in today’s workout is to grind through as many wall walks as you can. Each round of shuttle runs should be completed at a 70-80% intensity so that when you finish, you can start moving on the wall again.
Wednesday, October 4th
Workout: As Many Rounds as Possible in 20 Minutes
5 Handstand Push Up
10 Chest to Bar Pull Ups
15 Squat Clean (95/65)
Workout Brief
Feel: Muscle / Pace: Grind
The accumulated volume on the Chest to Bar Pull Ups and Squat =Cleans are going to get tough. Start at a slow pace and push in the last 3-5 minutes if you have something left in the tank. 4-8-12 or even 3-6-9 might be more appropriate volume for some athletes.
Thursday, October 5th
Workout: For Time – 20 Minute Cap
3 Rounds
100 Double Under
50 Single Dumbbell Clean and Jerk (50/35)
25 V Up
Workout Brief
Feel: Triple Threat / Pace: Sustain
These numbers are intended to be uncomfortable to hold onto each round. Break them up early in the first round and focus on pushing yourself to hang on for longer towards the end. This is a great workout to challenge yourself into negative splits.
Friday, October 6th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
8-8-4-4-2: Front Squat
Workout: For Time – 16 Minute Cap
300m Run
5 Clean and Jerk (155/105)
300m Run
4 Clean and Jerk (185/135)
300m Run
3 Clean and Jerk (205/145)
300m Run
2 Clean and Jerk (225/155)
300m Run
1 Clean and Jerk (245/165)
Workout Brief
Feel: Muscle / Pace: Grind
This ladder workout is intended to be done with no misses. Run smooth and steady and once you get back inside, take the time you need to transition the weight and hit clean reps.
Saturday, October 7th
Workout: As Many Rounds as Possible in 25 Minutes – With a Partner
20 Strict Pull Up
60 Calorie Bike/Row
40 American Kettlebell Swing
Workout Brief
Feel: Triple Threat / Pace: Grind
Move slow and steady in the partner workout and try to accumulate as much pull up training as you can.
