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 30th
Workout: For Time – 24 Minute Cap
100/80 Calorie Row
80 Wall Ball
60 Deadlift (155/105)
40 Bar Facing Burpee
20 Deficit Handstand Push Up
Workout Brief
Feel: Muscle / Pace: Grind
This chipper workout will require you to maintain moderate sized sets the entire time. The loading shouldn’t be an issue but it will dictate when and how often you need to break things ups. The goal is to minimize the total time resting in this workout so take transitions as you see fit. Push yourself on your Handstand Push Up option to do something you don’t typically do.
Tuesday, October 31st
Workout: With a Partner – 20 Minutes
Buy In: 800m Run
-Into-
As Many Rounds As Possible in Remaining Time
3 Devils Press (50/35)
6 Chest to Bar
9 Air Squat
RX+ – Wear a Weight Vest (20/14)
Workout Brief
Feel: Muscle / Pace: Grind
Move at a moderate pace on the run so you give yourself plenty of time to work through the rounds when you get back. The entire round should be unbroken so that you and your partner are getting the same amount of work to rest. Be mindful of your Pull Up option – it should be something that challenges you in the later rounds, but is comfortable to maintain the rep scheme.
Wednesday, November 1st
Strength: 14 Minutes
3-2-1-1-1: Hang Power Clean
Build in weight each set.
Workout: For Time – 10 Minute Cap
30 Single Dumbbell Box Step Up (50/35)
10 Power Clean (115/105)
20 Single Dumbbell Box Step Up
10 Power Clean
10 Single Dumbbell Box Step Up
10 Power Clean
Workout Brief
Feel: Triple Threat / Pace: Full Send!
Your focus today should be on moving well and pulling heavy weight on your strength. Be consistent in your set up position and leg drive each rep. The sets of three and two should be used to dial in your technique for the heavy singles. In the workout, sprint hard from the beginning.
Thursday, November 2nd
Workout: As Many Rounds as Possible in 11 Minutes
3 Toes to Bar
3 Front Squat (135/95)
100m Run
Increase Toes to Bar and Front Squats by three reps each round.
Cashout – FIT: For Quality
2-3 Rounds
20 Alternating V Up
100m Farmers Carry
Cashout – FLEX: For Quality
3 Rounds
5-10 Strict Pull Up/Chin Up
10/10 Single Arm Dumbbell Strict Press
Workout Brief
Feel: Reach / Pace: Gas
Push hard from the beginning and recover on the run. The goal should be to maintain unbroken sets on the Front Squats and Toes to Bar for as long as possible.
Friday, November 3rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes – Find a Heavy Complex
1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat
Workout:
00:00-03:00
45 Double Under
12 Power Snatch (95/65)
4 Wall Walk
03:00-06:00
45 Double Under
9 Overhead Squat (115/75)
4 Wall Walk
06:00-09:00
45 Double Under
6 Hang Squat Snatch (135/95)
4 Wall Walk
09:00-12:00
45 Double Under
Max Rep Wall Walk
Workout Brief
Feel: Muscle / Pace: Gas
Go heavy and prioritize strengthening the bottom position of the Snatch in the strength. Make sure the weight jumps you make in the workout are numbers you can hit unbroken as we are working off of the clock today. We are looking to get :30-:45 of rest each round.
Saturday, November 4th
Workout: For Time – With a Partner
8 Rounds
400m Row
20 Dumbbell Shoulder to Overhead (50/35)
Workout Brief
Feel: Triple Threat / Pace: Grind
This workout is an even split but will add up to a lot of rounds. Be mindful of that when you choose your starting pace and try to ramp up the intensity as the workout goes on. A good challenge is to stay unbroken on the Shoulder to Overhead.
