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, September 2nd
Workout: As Many Reps as Possible – 16 Minutes
4 Rounds – 3 Minutes Each
10/8 Calorie Bike
10 Box Jump (20)
10 Dumbbell Push Press (50/35)
Rest 1 Minute between rounds.
Begin the next round where you left off.
Cashout – FIT: For Quality
1 x 1 Weighted Strict Pull Up OR Max Rep Strict Pull Up
-Into-
3 x 8-10 Pull Up Negative
Cashout – FLEX: 8 Minutes
2:00 Spiderman each side
2:00 Cobra to Child’s Pose
2:00 Paleo Chair
Workout Brief
Feel: Triple Threat / Pace: Interval
The objective of today is to progressively increase your intensity each round. Start the first round slow so you have room to build. Maximize your rest each round! In the cashout, go for a weighted pull up 1RM or complete a max effort set of unbroken pull ups.
Tuesday, September 3rd
Strength: 12 Minutes
8 Rounds – 1:30 each
4 Power Clean and Jerk Singles (60%)
Workout: For Time – 16 Minute Cap
400m Run
20 Devils Press (50/35)
100 Double Under (150 Singles)
20 Devils Press
400m Run
Workout Brief
Feel: Reach / Pace: Gas
Your Power Clean weight is 60% of your 1RM or a weight that you can move very well as singles for all four reps each round. In the workout, move steady through the first half and once you clear the jump rope, fight to stay moving the entire back half!
Wednesday, September 4th
Strength: 16 Minutes
10 Back Squat @ 62%
3 Back Squat @ 72%
3 Back Squat @ 82%
3+ Back Squat @ 90%
Workout: For Time – 11 Minute Cap
Part A: 0:00-7:00
30/25 Calorie Row
30 Thruster (95/65)
Rest remaining time.
Part B: 7:00-11:00
30/25 Calorie Row
15 Thruster (135/95)
Workout Brief
Feel: Reach / Pace: Interval
Continue to push your Back Squat in today’s strength. In the workout, push hard to earn as much rest as possible on Part A, and push huge sets on the last set of 15 Thrusters.
Thursday, September 5th
Strength: 14 Minutes
10 Deadlift @ 62%
3 Deadlift @ 72%
3 Deadlift @ 82%
3+ Deadlift @ 90%
Workout: For Time – 15 Minute Cap
3-6-9-12-15-12-9-6-3
Handstand Push Up
Deadlift (135/95)
V Up
Workout Brief
Feel: Muscle / Pace: Gas
Move steady through your transitions in today’s workout and slow down a bit to make it through the high rep rounds. Once you get through the round of 12 or 9 on the back half, push hard to finish strong!
Friday, September 6th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 12 Minute Cap
7 Rounds
3 Bar Muscle Up (5 Strict Pull Up or 7 Chest to Bar)
7 Overhead Squat (135/95)
Cashout – FIT: For Quality
3 Rounds
:45-1:00 Deadhang
:45-1:00 Plank
Cashout – FLEX: For Quality
20-15-10
Bicep Curl
Overhead Dumbell Tricep Extension
Workout Brief
Feel: Muscle / Pace: Gas
Today’s workout is going to test your capacity with a muscular feel. With minimal transitions, the fatigue will add up quickly and require you to take calculated rest periods.
Saturday, September 7th
Workout: For Time – With a Partner – 30 Minute Cap
4 Rounds
Run/Row Distance
50 Dumbbell Push Up
30 Double Dumbbell Hang Snatch (35/25)
For Rounds 1 and 3, Run 400m. For Rounds 2 and 4, Row 500m.
Workout Brief
Feel: Triple Threat / Pace: Grind
Split all of the work in half with your partner except for the runs! Pick a push up option you can start each round with 10 reps and break the Dumbbell Snatches up into no less than sets of 5+.
