Warm-up

• 3 Rounds
  • 20 PVC Passthroughs
  • 15 Air Squats / Overhead Squats / Snatch Balance
  • 10 Single Leg KB Deadlifts (light kb) (10/leg)
  • 5 Scap Pull Ups + 5 Kip Swings

• -Couch Stretch (0:45/side)
• -Overhead Stretch (0:45)
• -Pigeon Stretch (0:45/side)

STRENGTH

• Squat Snatch 3×1 at 85% 1RM Rest as needed between sets.

Get three good singles between 80-85% of 1RM snatch. If you are still not super familiar with squat snatch stick with power and do 10×1 at a weight that allows you to focus on form and technique.

METCON

• 4 rounds for time of:
  • 15 Burpees
  • 12 Deadlifts, 225/155 lbs
  • 9 Bar Muscle-ups
  • Rest 1:1

Rest 1:1 between rounds or rest 1:30 mins. Goal is to keep the rounds at high intensity but not an all out sprint. Scaling Options: Scale to a deadlift weight that you can do 1-2 sets. For the bar muscle ups scale the volume to 6 or 3 reps if needed or sub 9 Strict Pull Ups + 9 Push Ups!

Warm-up 3 Rounds

• 300-200-100m Row
• 30 Single Unders / 30 Jump and Double leg tap / 30 DUs
• 2 Rope Pulls
• 0:20 HS Hold

• -Lat Stretch (0:45/side)
• -Calf Stretch (0:45/side)

METCON

• Complete as many rounds as possible in 20 mins of:
  • Row, 500 m
  • 50 Double Unders
  • 2 Rope Climbs
  • Rest 1 min

QUALITY

• 3 rounds for quality of:
  • 20 Alternating Dumbbell Bicep Curls, pick load
  • Handstand Walk, 100 ft

Move through at your own pace Scaling Options: Scale to 1:00 of DU practice or 75 Single Unders. For the rope climbs scale to 4 rope pulls or 8 Strict Chin Ups (using a band if needed). For the HSW sub accumulating 1:00 of HS Hold.

Warm-up

• 3 Rounds
  • 1:00 Row
  • 10 Air Squats
  • 10 V-UPS
  • 5 Tempo Push Ups
• -Couch Stretch (0:45/side)
• -Squat Hold (0:45)
• -Couch Stretch (0:45/side)

STRENGTH

• Back Squat 1×20 Use the heaviest weight you can for the set.
• 65% 1RM + 5 from last week!
• Or pick something you can move well for today based on feel.
• Warm up sets should be 10-10-8 reps.

METCON

• Every 3 mins for 15 mins do:
  • 15/12 Row Calories
  • 10 Lateral Burpee Over Bars
  • 5 Power Cleans, 185/125 lbs

Goal is to get at least one minute of rest after the first round. Scale the row cals to 12/10 or 10/8 if needed to keep the row under 50 seconds. Scaling Options: Use a power clean weight that you can keep T&G or quick singles.

Warm-up

• 400m Run then 2 Rounds
  • 10 Leg Swings (each leg)
  • 0:30 Calf Stretch (each leg)
  • 0:30 Squat Hold
  • 3 Shuttle Runs (50ft if one rep)

RUN

• 5 rounds for time of:
  • Recovery Run, 200 m (not for time)
  • Run, 200 m (time each of your 200m Run’s)

Go as slow on the recovery run as needed to keep the first 200 m a hard effort each time!

STRENGTH

• 5 rounds for max reps of:
  • max rep Bench Press, 1x bodyweight
  • max rep Strict Pull-ups

Bench Press- 1x/0.75 bodyweight Rest as needed between rounds but no more than 3 mins. Scaling Options: Use a band If needed or sub inverted rows. Goal is to get around 10 reps on the bench each round.

Warm-up

• 2 Rounds
  • Partner 1) 1:00 Row
  • Partner 2) 5 Pull Ups + 10 Push Ups + 15 Air Squats
• -Couch Stretch (0:45/side)
• -Squat Hold (1:00)

METCON

• 8 rounds for time of:
  • 12 Burpee Box Jump Overs, 24/20 in
  • 7 Thrusters, 135/95 lbs
  • 21 Pull-ups
  • 43 Row Calories

Complete in teams of 2. Split reps as desired. Hero workout to honor Commander Brian Michael Bourgeois, United States Navy, passed away on December 7, 2021 after succumbing to injuries sustained during a training exercise in Norfolk, Virginia. At the time of his death, he was serving as the Commanding Officer of SEAL Team EIGHT. Scaling Options: Step up if needed, scale the barbell weight to something challenging but doable unbroken. Scale to jumping pulls ups or inverted rows if needed.

Warm-up

• 15 Cal Row (easy)
• 15 PVC Passthroughs
• 12 Cal Row
• 10 DB Strict Press (each arm)
• 10 Cal Row
• 10 DB Hang Power Cleans (each arm)
• -Overhead stretch (0:45)
• -Front Rack Stretch (w/empty barbell)
• Barbell Warm Up: (empty BB) 2 Sets
  • 5 Strict Press
  • 5 Push Press
  • 5 Push Jerks

STRENGTH

• Push Jerk 4×5 at 68% 1RM Rest as needed between sets.

Take these from the rack.

METCON

• 7 rounds for time of:
  • 10 Bar Facing Burpees
  • 3 Power Cleans, 78% 1RM
  • Rest 1 min

Power Cleans- should be relatively quick singles at a moderate/heavy weight

Rest 1 min after each round or alternate rounds with a partner (7 rounds each).

Warm-up

• 1:00 Easy Run
• 10 Leg Swings (each side)
• 1:00 Easy Run
• 10 Burpees

–then–

• 4x50m Strides *Rest as needed, pick up the pace on the strides.
• -Calf Stretch (0:45/side)
• -Hamstring Stretch(0:45/side)

METCON

• Each for distance:
  • Run, 10 mins
  • Run, 9 mins
  • Run, 8 mins
    • Rest 2 mins between efforts.

Run the first one easy and try to then run the same distance you ran in 10 minutes but in 9 and 8 minutes respectively. Goal is to learn how to pace and be aware of effort for each one of the intervals. If you can’t run do the same minutes on a rower.

Warm-up

• 2 Rounds
  • 1:30 Row
  • 10 Single Leg KB deadlifts (each legs)
  • 10 Kip Swings
  • 15 Air Squats
  • 5 Inch Worms + 2 Push Ups

Then

• -Pigeon Stretch (0:45/side)
• -Squat Hold (1:00)
• -Couch Stretch (0:45/side)

Then

• Barbell Warm Up: (empty BB)
  • 5 Tempo Back Squats
  • 5 back Squats
  • 5 Pause Back Squats
  • 5 Back Squats

STRENGTH

• Back Squat 1×20 Use the heaviest weight you can for the set.

60% 1RM + 5-10 lbs from last week! If you are sore or don’t feel too good, just pick a weight you can move well and with speed.

METCON

• 5 rounds for time of:
  • 10 Deadlifts, 315/205 lbs
  • 15 Push-ups
  • 20 Toes-to-bars
  • Rest 1 min

Scaling Options: Scale to a deadlift weight that is challenging but doable is at least sets of 3-4 reps at a time. Scale the volume on the TTB if needed or sub knee to elbows/knee raises.

Warm-up

• 1:00 Machine or Run
• 30 Single Unders
• 1:00 Machine or Run
• 10 Inch Worms + 1 Tempo Push Up
• 1:00 Machine or Run
• 15 V-Ups
• -Calf Stretch (1:00/side)
• -Chest stretch (1:00/side)

PART I

• As many reps as possible in 2 mins of: Double Under

Spend 5-10 minutes going over DU technique and practice. We did this close to two years ago so if you did it try to compare it to last time we did this AMRAP.

PART II: METCON

• Every 1 min for 15 mins, alternating between:
  • 15/12 Bike Erg Calories or (6 shuttle runs – alternate movement)
  • 12 Strict Pull-ups
  • 10 Dumbbell Bench Press, 70/50 lbs

Try to get at least 10 secs of rest after the bike, 15 secs of rest after the pull ups and 20+ secs of rest after the bench.

PART III: Quality

• 3 rounds for quality of:
  • 10 Barbell Roll Outs
  • 20 Alternating Dumbbell Hammer Curls, pick load

Scaling Options: Use a band if needed or sub inverted rows or ring rows. For the DB bench scale to something challenging but unbroken. If you don’t have a bike sub 30 Air Squats.

Warm Up

• 3:00 Bike/Machine or Run then
• 2 Rounds
  • 10 Air Squats (rd1) / Squat Jumps (rd2)
  • 10 KB Good-mornings
  • 10 Tempo Push Ups

Then

• -Pigeon Stretch (1:00/side)
• -Front Rack Stretch (w/barbell)
• Barbell Warm Up: (empty BB)
  • 7 Clean Pulls
  • 6 Front Squats
  • 5 Hang Power Cleans
  • 4 Hang Squat Cleans
  • 3 Jerks

STRENGTH

• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
• 1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Jerk ]
  • Use the same weight for each set. Rest as needed between sets.

Hold onto the bar for the Power Clean and Hang Squat Clean. Each week this month we will do a “Girl Benchmark” Workout, so girl benchmarks will be our movement of the month, we will not re-test them at the end of the month so compare your scores to old scores for those benchmarks or if it’s your first time doing them take note for future reference.

METCON

• For time:
  • 150 Wall Balls, 20/14 lbs, 10/9 ft

Scaling Options: Scale to a medball weight that you can do 20+ reps unbroken with.