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 23rd
Strength: 12 Minutes
6-6-3-3: Touch and Go Power Snatch
Workout: For Time – 8 Minute Cap
9-7-5
Overhead Squat (155/105)
Strict Handstand Push Up
Workout Brief
Feel: Muscle / Pace: Full Send!
The strength today should be done for quality, but push yourself in your weight choice. Think of the first set of each rep scheme as a practice set. The weight should feel about 90% intensity and be completed with near perfect technique. The second set of each number should be pushed hard and challenging. It’s better to go for six or three and come up a rep short than to leave some in the tank. The goal of the workout is to move fast, but the overhead squat is going to challenge your stability. The squats should be unbroken and the handstand push ups should be two to three sets maximum each round.
Tuesday, October 24th
Workout: 30 Minutes
ON A 30:00 RUNNING CLOCK…
00:00-10:00: For Time
1 Mile Hill Run
RX+ – Wear a Weight Vest (20/14)
10:00-20:00: Find a Heavy
Power Clean
20:00-30:00: As Many Rounds as Possible in 9 Minutes
5 Strict Pull Ups
30 Double Unders
:30 Rest
Workout Brief
Feel: Triple Threat / Pace: Grind
The stimulus of this workout may change depending on where you start but the goal remains the same. Push yourself hard on the mile and earn as much rest as possible, try to get within 90% of your all time Power Clean, and accumulate as many Strict Pull Ups as you can.
Wednesday, October 25th
Workout: For Time – 18 Minute Cap
100 Dumbbell Front Squat (35/25)
2000m/1800m Row
Partition as desired.
Cashout – FIT: For Quality
3 Rounds
1:00-1:30 Plank
10-15 V-Up
Cashout – FLEX: For Quality
3 Rounds
15 Dumbbell Bent Over Row
10 Dumbbell Seated Strict Press
Workout Brief
Feel: Triple Threat / Pace: Gas
This workout allows you to split up the work anyway you’d like. Depending on how you feel, it might be better to split it up in a way that is advantageous to your skillset. If you feel great and want to challenge yourself, split it up in a way that doesn’t suit your skillset. Make sure you are achieving full depth on the squats and a rowing at an efficient rate.
Thursday, October 26th
Strength: 10 Minutes
10-8-6: Strict Press
Build in weight each set.
Workout: For Time – 15 Minute Cap
15 Burpee Box Jump Over
12 Shoulder to Overhead (135/95)
9 Bar Muscle Up
15 Burpee Box Jump Over
9 Shoulder to Overhead
6 Bar Muscle Up
15 Burpee Box Jump Over
6 Shoulder to Overhead
3 Bar Muscle Up
Workout Brief
Feel: Reach/Muscle / Pace: Grind
Give yourself at least three minutes between Strict Press sets to use up the entire clock and make the most of the session. In the workout, complete the Burpees at a slower tempo so you can maintain consistent movement on the Barbell and Rig. The Shoulder to Overhead should be one to two sets every round. Substitute Burpee Pull Ups or Strict Pull Ups for Bar Muscle Ups.
Friday, October 27th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 20 Minutes – With a Partner
50 Abmat Sit Ups
40 Ball Slam
30 Synchro Alternating Lunges
Workout Brief
Feel: Muscle/Cardio / Pace: Sustain
Split up the Abmat Sit Ups and Ball Slams into moderate sized sets to keep each other moving. Work together to get through the Lunges at a steady tempo at the end of each round. Fifteen on each leg. Save some energy for a final push at the end of the workout
Saturday, October 28th
Workout: For Time – With a Partner – 24 Minute Cap
4 Rounds
30 Toes to Bar
200m Run
20 Deadlift (225/155)
200m Run
Workout Brief
Feel: Triple Threat / Pace: Grind
This partner workout is a reasonable amount of volume to get through so stick to a moderate effort the entire time. If you want an extra challenge, try to complete it with negative splits. Toes to bar should be sets of five and deadlifts should be five to ten.
