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 23rd
Workout: For Time – With a Partner – 35 Minute Cap
Buy In: 800m Partner Run
-Into-
3 Rounds
90 Double Under
60 Single Dumbbell Step Up (50/35)
30 Synchro Abmat Sit Up
-Into-
Buy Out: 800m Partner Run
Workout Brief
Feel: Muscle/Reach / Pace: Grind
Both the Runs and the Abmat Sit Ups can be completed at the same time. Split the Step Ups into larger sets so that the partner resting has more time to recover between efforts.
Tuesday, September 24th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
2 Squat Snatch Singles @ 75%
Workout: As Many Rounds as Possible – 15 Minutes
As Many Rounds as Possible in 3 Minutes
10 Calorie Bike
20 Air Squat
-Rest 3:00-
As Many Rounds as Possible in 3 Minutes
10 Calorie Bike
15 Front Squat (95/65)
-Rest 3:00-
As Many Rounds as Possible in 3 Minutes
10 Calorie Bike
10 Overhead Squat
Workout Brief
Feel: Triple Threat / Pace: Interval
In today’s Strength, the Snatches should be completed as singles with a high focus on movement quality and consistent technique for all ten reps. Use the Tall Snatches to practice pulling effectively under the bar. In the workout, burn it down and go as hard as possible each set. Three minutes of built in rest should give you plenty of time to match your effort each round.
Wednesday, September 25th
Workout: For Time – 20 Minute Cap
10 Rounds
6 Toes to Bar
4 Box Jump Over
2 Deadlift (275/185)
Cashout – FIT: For Time
3 Rounds
15 KB Swing
10 Goblet Squat
5 Strict Pull Up
Cashout – FLEX: For Quality
3 Rounds
Max Rep Strict Handstand Push Up
15-25 Empty Barbell Bicep Curl
Rest 1:30
Workout Brief
Feel: Muscle / Pace: Grind
The goal in today’s workout is to keep each movement unbroken. Take rest where necessary to accomplish this and push hard to hang on to the Rig in later rounds!
Thursday, September 26th
Workout: For Rounds and Weight – 25 Minutes
Part A: As Many Rounds as Possible in 14 Minutes
10/7 Calorie Row
1 Squat Clean (165/115)
1 Bar Facing Burpee
Increase Squat Clean and Bar Facing Burpee by 1 rep each round.
-Rest 2:00-
Part B: 16:00-25:00
Find a Heavy Clean and Jerk
Workout Brief
Feel: Triple Threat / Pace: Grind
Grind slow and steady through part number one at a pace that allows you to keep chipping away at reps the entire 14 minutes. The Cleans will likely be singles and the rower will be your throttle. Take plenty of time to recover even if it bleeds into your strength time to go big on the heavy Clean and Jerk at the end!
Friday, September 27th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 22 Minute Cap
3-6-9-12-15: Shuttle Run
3-6-9-12-15: Chest to Bar Pull Up
1-2-3-4-5: Wall Walk + Wall Facing Strict Handstand Push Up
Workout Brief
Feel: Muscle / Pace: Gas
This workout is going to challenge your high skill gymnastics under quite a bit of cardio fatigue. Pick a Chest to Bar option that allows you to get through the final round of 15 reps in 3 sets. Be cautious on the Wall Walk + Wall Facing Handstand Push Up, you need enough gas in the tank each rep to complete the Wall Walk + Push Up + get back down to the ground with control.
Saturday, September 28th
Workout: For Time – With a Partner – 28 Minute Cap
400m Farmers Carry (50/35)
60 Dumbbell Front Squat
80 Dumbbell Facing Burpee
60 Dumbbell Front Squat
400m Farmers Carry
Workout Brief
Feel: Muscle / Pace: Grind
All of the work in today’s workout is split between you and your partner. Stick to moderate sized sets that keep your team moving the entire time. On the Farmers Carry, swap every 75-125m so you don’t gas out your forearms.
