Warm-up
• 300 m Row
2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 m Inch Worm
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10 min EMOM:
• 3 Bench Press
• 3 Deadlift
Setup two bars. Increase weight to finish heavy.
Conditioning
5 rounds for time:
• 400 m Run
• 5 Deadlifts 275/185#
• 10 GHD Sit-ups
Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength (7/13 Squat 1.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
3 sets:
• 4 Shoulder Presses
Increase weight to finish heavy.
Conditioning
6 rounds for time:
• 5 Bar Muscle Ups
• 10 Burpee Box Jump Overs 24/20”
Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength (7/13 Squat 1.2)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 94% of weight used on Monday 1.1
Conditioning
50-40-30-20-10 reps for time:
• Russian Kettlebell Swings 70/53#
• Wall Balls 20/14#
Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Increase weight to finish heavy.
Core
Tabata Russian Plate Twists 25/15#
Conditioning
21-15-9 reps for time:
• Hang Power Cleans 135/95#
• Ring Dips
• Deadlifts 135/95#
• Handstand Push-ups
Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength (7/13 Squat 1.1)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 65% of 1RM Front Squat
This is Week 1, Day 1 (1.1) of the 10-week 7/13 Squat Program designed by Spencer Arnold of Power and Grace Performance.
Conditioning
2 rounds for time:
• 40 cal Row
• 20 Toes-to-Bar
• 20 Power Snatches 115/75#
Warm-up
2 rounds:
• 10 m Sprint Forward
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength (deload week)
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups
Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Strength (deload week)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
10 rounds for time:
• 10 Row (calories)
• 10-9-8-7-6-5-4-3-2-1 Bench Presses BW / 75% BW
Round 1 is a 10-calorie row then 10 bench presses at bodyweight for men / 75% bodyweight for women. Round 2 is 10-calorie row then 9 bench presses. Round 3, 10-cal row, 8 bench presses. Continue pattern until the 10th and final round is 10-cal row, 1 bench press. Score is time completed, include weight of barbell (if comfortable sharing).
Warm-up
• 20 cal Air Bike
• 20 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (deload week)
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
5 rounds for time:
• 5 Front Squats 135/95#
• 15 Burpees Lateral Over Bar
• 25 Wall Balls 20/14#
Barbell starts from the ground.
Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength (deload week)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
10 min Alternating EMOM:
Even min:
• 5 Deadlifts 275/205#
Odd min:
• Max Double Unders
Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
Conditioning
“Murph” For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear 20/14# vest, if you have one.
Memorial Day Weekend Special
Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Deadlift
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Conditioning
“Wittman”
7 rounds for time:
• 15 Kettlebell Swings 53/35#
• 15 Power Cleans 95/65#
• 15 Box Jump 24/20”
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, who was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
Warm-up
• 15 cal Row
• 15 cal Ski Erg
• 15 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
2 rounds:
• 40 sec Pec Stretch w/ Band Right
• 40 sec Pec Stretch w/ Band Left
• 40 sec Pigeon Pose Right
• 40 sec Pigeon Pose Left
• 40 sec Pike Stretch
• 40 sec Goblet Squat Hold
Conditioning
“Nickman”
10 rounds for time:
• 200 m Farmers Carry 55/35# (2)
• 10 Weighted Pull-Ups 35/25# (1)
• 20 Dumbbell Power Snatches 55/35# (1)
In honor of U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.
Farmers carry are with two dumbbells 55/35#. Weighted pull-ups are with one dumbbell 35/25# between feet/legs. Dumbbell power snatches are alternating.
Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats
Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
AHAP: As Heavy As Possible
LW: Lightweight
Conditioning
For time:
• 200 Wall Balls 20/14#
Warm-up
• 300 m Row
2 rounds:
• 30 sec Handstand Hold
• 30 sec Wall Sit
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Core
5 min EMOM:
• 5 Evil Wheels
• 20 Flutter Kicks
Conditioning
2-4-6-8-10-8-6-4-2 reps for time:
• Push Press 95/65#
• Bar-Facing Burpees
Warm-up
• 1 min easy pace Air Bike
• 1 min AMRAP Air Bike calories
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.
Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#
Warm-up
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Conditioning
“Tabata This!”
• Tabata Row
• Rest 1 minute
• Tabata Air Squats
• Rest 1 minute
• Tabata Pull-ups
• Rest 1 minute
• Tabata Push-ups
• Rest 1 minute
• Tabata AbMat Sit-ups
A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata score is the least number of reps performed in any of the eight rounds. Unit for the row is calories. Score is sum of all tabata scores.
Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Weighted Supine GHD Hold 20/14#
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”
Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Weighted Dips
• 5-3-1+ reps AHAP
Conditioning
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#
Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk
Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Increase weight to finish heavy.
Core
10-8-6-4 reps:
• Toes-to-bar
• GHD Hip Extensions
Conditioning
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Handstand Push-ups
Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Goblet Squat Hold 70/53#
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Conditioning
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Burpees
