Strength
E2M10M (5 sets)
5 front squats
Fixed weight at 65% of 1RM
METCON
“GET A GRIP”
5 rounds for reps:
2min Amrap
8 dumbbells burpee deadlifts 50/35
8 dumbbells step overs 50/35 24/20
Max handstand push ups
Rest 2min between rounds
Firebreathers
Strict handstand push ups
Lite
Dumbbells at 35/20
Push ups
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
2-2-2-2-2
Snatch
3-3-3-3-3
Back squats
10-10-10
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
No dip split jerk 5×5
Gymnastics
Front planche practice 5min
Core
Planck hold 2min
Primer/Skills
Front planche practice 5min
“HANSEN”
5 rounds for time:
30 kettlebell swings 70/53
30 burpees
30 GHD situps
Lite
Kettlebell swings 53/35
Situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
BURN
TABATA BURN
Tabata double unders
Tabata cals bike
Tabata cals row
Tabata wall balls 20/14
1min rest between movements
**Tabata is 20sec of work with 10sec rest for 8 cycles (4min). Complete a full 8 cycles before moving to the next movement. Score is total reps across all tabatas combined
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Hip muscle snatch 5×5
Gymnastics
Rope pulls 3×8
Core
Hip extensions 3×15
