Strength
Squat cycle W7D1
6 sets
2 front squats
4 back squats
*Bar at 85% of 1RM front squats
Lite/Beginners
6 sets
2 front squats
4 back squats
*Progressive load. Build up each sets, maintain good mechanics and form
Maintenance/mobility
10/15min
Accessory work
Skills
Tabata double unders
Weightlifting
5 sets
1 clean grip deadlifts
1 hang squat clean
1 hip clean
3 split jerks
*Bar only or light load
Gymnastics
30 ring dips
Core
Accumulate 1min of L-sit hold
AFSAP (as few sets as possible)
FL 1
10min on the air bike
FL 2
400m handstand walk AFSAP (as few sets as possible)
Strength (20min)
5 sets
1 power clean + 2 jerks
METCON
8min AMRAP
2 strict handstand push ups
2 deadlifts 225/155
4 strict handstand push ups
4 deadlifts 225/155
6 strict handstand push ups
6 deadlifts 225/155
8 strict handstand push ups
8 deadlifts 225/155
*Keep adding 2 reps of each until you run our of time
Lite/Beginners
8min AMRAP
2 push ups
2 deadlifts 155/105
4 push ups
4 deadlifts 155/105
6 push ups
6 deadlifts 155/105
8 push ups
8 deadlifts 155/105
*Keep adding 2 reps of each until you run our of time
Score is total reps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
30 PVC pipe snatch balance
Gymnastics
30 strict pull ups
Core
30 GHD sit ups
30 back extensions
Teams of 2
20min AMRAP
37 synchronized burpees over the bar
37 front squats 135/95
37 toes to bar
37 shoulder to overhead 135/95
*Share as needed
“TRIFECTA”
Gymnastics
20min EMOM alt min (5 sets each)
2 rope climbs
10 alternating pistols
4 strict pull ups
20ft handstand walk
Weightlifting
Power snatch
2-2-2-2-2
Power clean
2-2-2-2-2
Note: Build up to a heavy double, drops allowed but keep the reps close together
Firebreathers
“SPEHAR”
For time:
100 thursters 135/95
100 chest to bar pull ups
6 miles run
Note: Partition the thrusters, pull-ups and run as needed
Lite/Beginners
For time:
75 thursters 95/65
75 pull ups
3 miles run
U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.
Strength/skill
10min to find 1RM barbell turkish get up
METCON
3 rounds for time:
1 hill run
50ft broad jumps
4 barbell turkish get ups right 45/35
4 barbell turkish geet ups left 45/35
Note: 25ft lengths for the broad jumps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Tabata handstand hold (hold 20sec, rest 10sec)
Mobility
Couch stretch 2min per side
Strength
6 sets
3 front squats
6 back squats
*Bar at 75% of 1RM front squat
METCON
6min AMRAP
5 hand release push ups
5 burpees
5 box jumps 30/24
Note: This is meant to be an all out effort
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk 5×3
*3sec pause dip, 3sec pause catch
Gymnastics
30 ring dips
Core
3 rounds
20 med ball russian twists 20/14
10 V-ups
Strength
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
METCON
3 rounds for time:
42 double unders
21 wall balls 20/14
15 toes to bar
9 hang power cleans 135/95
Accessory work
Shoulders of steel
Lateral + front shoulder raises 3×8
Weightlifting
Front rack dip and drive 3×5 @110% of 1RM of front squat
Gymnastics
Ring support swings 3×8
Core
Accumulate 1min of hang L-sit hold
Strength
Squat cycle W6D1
6 sets
3 front squats
6 back squats
*Bar at 80% of 1RM front squat
METCON
10min AMRAP
40cals row
30 handstand push ups
20 V-ups
10 kettlebell snatch 70/53 (5 per side)
Note: If you finish the kettlebell snatch, go back to the rower
Accessory work
Sweet skillz
100 double unders for time
Weightlifting
Pendlay row 5×5
Gymnastics
30 ring push ups
Core
Accumulate 1min of:
L-sit hold
Front planche
Skills
10min EMOM alt min
3 low rings muscle ups
4-6 pistols
METCON
5 rounds
4 ring muscle ups
13 shoulder to overhead 135/95
then
5 rounds
4 ring muscle ups
7 shoulder to overhead 185/125
Timecap: 15min
Lite/beginners
5 rounds
4 pull ups
13 shoulder to overhead 95/65
then
5 rounds
4 pull ups
7 shoulder to overhead 135/95
Timecap: 15min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 power snatch
3 snatch balance
Gymnastics
15 strict toes to bar
Core
3 rounds
15 GHD situps
15 back extensions
