SPECTRE
(RX+)
5 sets:
400m Run
-rest 1:00-
30/24 Assault Bike
-rest 2:00 between sets-
RX: 25/20
FX: 16/13
TIME CAP: 43 Minutes
STRENGTH – DEADLFIFT
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30- 2:00-
Blofeld
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead (95/65)
FX: 75/55
PARTNER LARRY
Teams of 2
Partner Version – “Larry”
21-18-15-12-9-6-3
Front Squats (135/95)
Synchro Bar-Facing Burpees
100m Carry with (70/53)
**Split reps as desired.
TIME CAP: 25 Minutes
This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine.
STRENGTH – Snatch Accessory
5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00
Freddy Jones
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest to Bar)
FX: 95/65, Up Down + Ring Row
Time Cap: 14 Minutes
STRENGTH – FRONT SQUAT
3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00- 3:00
Shaggy Rogers
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders
FX (35/35), SitUps
Redbeard’s Ghost
Every 1:30 (10 sets)
10/8 Calorie Row (Or Ski Erg)
3 Power Clean
ACCESSORY
3 Sets
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner
GYMNASTICS: Handstand Walk/Hold Practice
EMOM 6 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/ downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/ downs against
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/
Daphne’s Ladder
25-50-75-100 ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20- Burpee Over Dumbbell
200m Run after each round
FX: 35/25
Time Cap: 18 Minutes
STRENGTH – DEADLIFT
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00- 3:00
SCOOBS
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)
FX: 35/26, 20/16 Cals
SHE-RA
(RX+)
Teams of 2
5 Rounds
Partner 1: 15 GHDs (Or V-Ups)
Partner 2: 50 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (70/50)
20 Synchro Wall Balls (20/14)
RX:50/35
RX: 35/25, 14/10, Sit Ups
Time Cap: 22 Minutes
STRENGTH – FRONT SQUAT
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
KING RANDOR
(RX)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
FX: Regular Push UPs