Workouts for the Week: September 11 – September 16

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, September 11th

Hero Workout: For Time – 35 Minute Cap

3 Rounds
30 Squat Clean (95/65)
30 Pull Up
800m Run

Workout Brief

Feel: Triple Threat / Pace: Grind

Each round is a substantial amount of volume that needs to be accounted for with chosen breaks and rest periods. The Squat Cleans and pull ups should both be held onto for 8-12 reps at a time in order to move efficiently through this workout. Each 800m Run should take less than 5:00 to complete.

Tuesday, September 12th

All Athletes will complete Strength and the Workout on Tuesday, September 12th.

Strength: 12 Minutes

3-3-2-2-1-1-1: Push Jerk
From the Rack, building in weight.

Workout: For Time – 12 Minute Cap

10 Box Jump
10 Shoulder to Overhead (115/75)
Decrease both movements by 1 rep each round.

Workout Brief

Feel: Reach / Pace: Gas

Today’s strength is all about pushing your Shoulder to Overhead to a heavy single. We are going from the rack today so use that to get to a weight you don’t often get to touch. In the workout, the majority of the work will be completed in the first 3-4 rounds so go steady through them. Once you hit the round of six and/or 5, start to pick up the intensity and finish strong.

Wednesday, September 13th

All Athletes will complete Strength and the Workout on Wednesday, September 13th.

Strength: 12 Minutes

5-3-1: Overhead Squat
Build in weight each set.

Workout: For Time – 17 Minutes

3 Rounds
50 Crossover
7 Bar Muscle Up
5 Squat Snatch (155/105)

Workout Brief

Feel: Triple Threat! / Pace: Gas

Todays strength is about owning the Overhead Squat position and depth. The idea is to go to a heavy set of five, three and 1, but always prioritize position and mechanics. It’s better to spend more time at the bottom at lighter weight than to do too much too soon. In the workout, the objective is to maintain movement accuracy while being under fatigue.

Thursday, September 14th

All Athletes will complete Strength and the Workout on Thursday, September 14th.

Strength: 15 Minutes

Find a Heavy Deadlift

Workout: As Many Rounds as Possible in 12 Minutes

30/24 Calorie Row
20 Deadlift (135/95)
10 Strict Handstand Push Up

Workout Brief

Feel: Reach/Muscle / Pace: Gas

Find a heavy Deadlift single and then transition to a workout that is all about capacity. These rep ranges are probably just a bit more than you feel comfortable with going unbroken, but push yourself to hang on to numbers you don’t typically go!

Friday, September 15th

Workout: For Time – 30 Minute Cap

21 Dumbbell Front Squat (50/35)
21 Toes to Bar
100m Farmers Carry
Decrease the Front Squats and Toes to Bar by 3 reps each round.

Workout Brief

Feel: Muscle / Pace: Grind

This chipper is intended to be a low moving workout that give you plenty of time to rest on your transitions. We are fighting against grip fatigue so regulate your intensity early on so you have something left at the end!

Saturday, September 16th

Workout: For Time – With a Partner – 24 Minute Cap

4 Rounds
40 Single Dumbbell Box Step Up (50/35)
30 Wall Ball
20 Single Dumbbell Devils Press

Workout Brief

Feel: Muscle / Pace: Grind

All of the work here is split in half with your partner. The goal is to hang on to moderate to big sets.



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