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NavySeals.com List

 

Update: May 25, 2016

WOD's Posted to www.NavySeals.com
100 - 50 Do 100 of all four exercises, then run 1 mile. then do 50 of each.
  • Thrusters 85lb
  • Box Jumps
  • Push-ups
  • Squats
100 x 6 = pain For Time:
  • 100 Wallball
  • 100 Push-ups
  • 100 Box Jumps
  • 100 Thrusters 55lb KB
  • 100 Sit-ups
  • 100 Kettlebell Swings 55lbs
300
  • 25 Pull-ups
  • 50 Deadlift 135lb
  • 50 Push-ups
  • 50 Box Jumps 20"
  • 50 Knees to Elbows
  • 50 KB Swings 1.5 pood
  • 25 Pull-ups

Warm up: 50 double Unders, or 400 singles (jump rope). 50 lunges each leg. 100 sit-ups.

Pood = apx 36lbs

Kipping pull-ups ok. ensure proper set-up (silverback) with deadlift before each lift..don't rush the DL and risk injury. Knees to Elbow (KTE): from a hang position on the bar, elevate your knees to your armpits, or elbows, in that order. slight kipping motion ok. Ensure good hip extension on the KB swings, and bring ball above forehead

4 Miles of Fun
For Time:
  • 50 Pull-ups
  • 1 mile Run
  • 50 Push-ups
  • 1 mile Run
  • 50 squats
  • 1 mile Run
  • 50 Burpees
  • 1 mile Run
Alex 400 meter Run then 3 Rounds of:
  • 20 Wallball 20lb 10' target
  • 25 KB Swing 50 or 55lb
  • 30 Box Jumps
  • 35 Sit-ups
1 mile Run then 3 Rounds of:
  • 20 Pull-ups
  • 25 Push Press 65lb
  • 30 Push-ups
  • 35 Flutter Kicks
  • 400 meter Run
Are We There Yet?

Endurance Stamina

100 Each. Break up the sets any way you would like...straight through would be burly

  • Dumbell snatch each side 35lbs
  • Box Jumps
  • Thrusters 75lbs
  • Pull-ups
Bravo Zero
  • 3 Mile Run

Then Complete 5 Rounds of:

  • 10 Thrusters 110lbs
  • 30 KB Swings 55lbs
Bravo Zero v2.0 5 Rounds of:
  • 10 Thrusters 110lbs
  • 30 KB Swings 55lbs
  • 400 meter Run
Bullet Proof

Strength, Stamina

50, 30, 20 reps of:

  • Pull-ups
  • KB Swings (55lb)
  • Burpees
Burpee-Hell

For Time:

  • 1 mile Run
  • 50 Burpees
  • 1 mile Run
  • 50 Burpee-Pull-ups
  • 1 mile Run
  • 50 Pull-ups
Connor Max rounds in 20 minutes of:
  • 5 Deadlift 65lbs
  • 5 Hang Power Cleans 65lbs
  • 5 Front Squats 65lbs
  • 5 Push Press 65lbs
  • 5 Back Squat 65lbs
Dead Ringer

Strength, Stamina

21, 15, 9 reps of:

  • Dead Lift 225lb
  • Ring Dip
  • Burpees
Death by Bar-bell 5 Rounds of:
  • 15 Deadlift 135lbs
  • 12 Hang Power Clean 135lbs
  • 9 Front Squat 135lbs
  • 6 Push Jerk 135lbs
Deck of Cards (version 1)
  • Hearts = Burpees
  • Diamonds = Mountain Climbers
  • Spades = Flutter Kicks
  • Clubs = Sit-ups
  • Jokers = 400m Run

Flutter kicks and mountain climbers are a 4 count

Dick Draeger 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of each exercise
  • Push Press 75lbs
  • Ring Dip
  • Burpees
  • Sumo Deadlift High Pull 75lbs
Embrace the Suck Max Rounds in 20 minutes of:
  • 5 Thrusters 95lbs
  • 7 Hang Power Clean 95lbs
  • 10 Sumo Deadlift High Pull 95lbs
Fight Gone Bad v2.0
4 Rounds - 1 min rest between each round.
  • 20 Wall Ball (20lb)
  • 20 SDHP 55lbs
  • 20 Box Jump 24"
  • 20 Push-Press 75lbs
  • Row for 20 calories
Fran Gone Bad
3 Rounds for Time: The structure of this workout is identical to Fight Gone Bad. Rotate from exercise to exercise after each 90 second interval. Each repetition counts towards overall score.
  • 90 secs Max Effort Thrusters (M=95lbs, F=65lbs)
  • 90 secs Max Effort Pull-ups
  • 90 secs Max Effort Burpee Box Jumps, minimum 20"
  • 60 secs Rest
Frantenque

21, 15, 9 reps of:

  • Thrusters 95lbs
  • Pull-ups

Then run 10k for time

Frelen 21, 15, 9 reps of:
  • Thruster 95lbs
  • Pull-up
  • 50lb Kettlebell Swing
  • 400 meter Run
Frindy

20 minutes to complete:

Fran 21-15-9 reps of:

  • Thruster 95lbs
  • Pull-up
Then a Cindy, max reps for the remaining amount of time left over after the Fran:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Start the clock and get to work on Fran. Upon completion, note your time, then continue with AMRAP (as many rounds as possible) of Cindy until you end at 20 minutes.

Invictus Intensity
  • 800 meter Run
  • 21 Press 95lbs
  • 800 meter Run
  • 21 Push Press 95lbs
  • 800 meter Run
  • 21 Push Jerk 95lbs
  • 800 meter Run

The Intensity phase is compliments of our friends at CrossFit Invictus in San Diego. Invictus means "unbreakable" and is the root word of Victory and Invincible. It is also has the same meaning as "Kokoro" which is the concept of indomitable spirit that we teach on our SEAL Fit camps. One thing I would like you to consider going forward is to have a theme, or purpose, for every workout you do. For the next week, please consider the meaning of Invictus and Kokoro as you begin your workouts...then when you fatigue and start hitting the wall, bring your attention back to this theme and desire strongly to embody it yourself

Jingle Jangle MetCon
  • 8 x 25 yard sprints, 10 seconds rest between
Then: AMRAP 30 minutes:
  • 7 Handstand Push-ups
  • 14 Pull-ups
  • 21 Wall Ball 20lbs

Finish with 8 x 25 yard sprints

Work at maximum intensity but maintain proper form for HSPU and Wall ball. If you need to scale HSPU, use a box and place your feet on the box, pike your back so that your push-up is vertical with head to ground

Ladder of Death
  • Thrusters 65lbs
  • 10 Pull-ups

Ladder is descending for thrusters only. Starting with 25, then 20, then 15, 10, 5, then 10, 15, 20 and ending at 25. Do 10 pull-ups between each set of thrusters. Try to do unbroken sets of both thruster and pull-ups. Get into the habit of only resting for 3 breath cycles between broken sets

Man Maker

Mental Stamina

5 Rounds of:

  • 10 Man Makers (35lb dumbbells)
  • 45 Walking Lunges w/ 20 Push-ups at # 15, 30 and 45
  • 20 Knees to Elbows
  • 800 meter Run

If you have more than one guy, then do this as a team WOD with the team moving as fast as the slowest man. That means the gazelle will need to do extra work, not stand around, while the slow-poke finishes his man-makers, etc. A man maker is a renegade row, followed by full dumbell squat clean thruster. Awesome grind workout

Monsoor
Michael Anthony Monsoor was a U.S. Navy SEAL killed during the Iraq War and posthumously awarded the Medal of Honor. On September 29, 2006 an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion

MetCon Core

4 Rounds of:

With a 20lb vest, pack or body armor

  • 800 Meter Run
  • 20 SDHP w/ 70lb KB
  • 20 Burpees
  • 100 yard farmer carry w/ 2 x 70lb KB
  • 40 sit-ups

Think of Michael's last mission before starting this WOD. He had to run, lift heavy gear to his sniper hide site, carry shit, and he used his core to shield his teammates from harm. This WOD is, in a feeble manner, trying to simulate some of the pain and suffering so we can connect with him for a moment. Michael is a true American hero and a total stud - a man we honor and are, quite frankly, in awe of

Peak Experience

Endurance

4 Rounds then Run 2 Miles

  • 10 Burpees
  • 20 Pull-ups
  • 30 KB swings (55lb)
  • 40 Wall Ball (20lb)
  • 50 Sumo-Dead-Lift-High-Pull (70lb)
When all rounds are completed Run 2 miles
Prisoner of War
For Time:
  • 400 meter Run
  • 100 Thrusters 45lb
  • 100 Push-ups
  • 400 meter Run
  • 100 Pull-ups
  • 100 Sit-ups
  • 400 meter Run
Ruck Suck

LSD / Mental Toughness

1. If you have time (a lot - 5 hours), then do 14 Mile Hump w/ 20-40lb weighted backpack

2. if time is not on your side, then do 6 mile run with 20lb backpack, and stop every mile to do 25 x squats, pushups, and back-pack thrusters.

Rumble 3 Rounds of 2 mins max reps.
  • Box Jumps 26"
  • Push Press 65lb
  • Deadlift 185lb
  • Kettlebell Swing 50lb

Do 2 minutes box jumps, move immediately to 2 minutes PP, etc. until you have done 8 minutes continuous exercise at max capacity. Record # of reps for each exercise. Rest 2 minutes and repeat. repeat again.

Run 600 3 Rounds of:
  • 1 mile Run
  • 50 Wall Ball (20lbs ball / 10' target)
  • 50 Double-unders (or 200 singles)
  • 50 Sumo Deadlift High Pull 65lbs
  • 50 Push-ups
Running with Angie
For Time:
  • 100 Pull-ups
  • 1 Mile Run
  • 100 Push-ups
  • 1 Mile Run
  • 100 Sit-ups
  • 1 Mile Run
  • 100 Squats
  • 1 Mile Run
Running with Angie v2.0

For Time:

  • 2 mile Run
  • 50 of: Pull-ups, Push-ups, Situps, Squats
  • 2 mile Run
  • 50 of: Pull-ups, Push-ups, Situps, Squats

Running with Angie - Mod 1
(Angie is in a Bad Mood)

 

For Time:
  • 1 mile Run
  • 100 Pull-ups
  • 100 Push-ups
  • 2 mile Run
  • 100 GHD Sit-ups
  • 100 Star Jumpers
  • 1 mile Run

Substitute Sit-ups if no access to a Glute Ham Developer. Star-Jumpers are an air squat followed by a jump off the ground

Running with Fran
  • 800 meter Run
21-15-9 of the following:
  • Thrusters (95lb Rx)
  • Pull-ups
Then
  • 800 meter Run
21-15-9 of the following:
  • Thrusters (95lb Rx)
  • Pull-ups
Then
  • 800 meter Run
Running with Tabata Tabata is 8 rounds, 20 sec on, 10 sec rest. Score your total reps and total time
  • Tabata Push ups
  • 1200 meter Run
  • Tabata Wall Ball 20lbs
  • 1200 meter Run
  • Tabata Squat
  • 1200 meter Run
  • Tabata Dumbbell Push Press
  • 1200 meter Run
  • Tabata wieghted sit up 45lbs
Run, Squat, Push, Run For Time:
  • 1 Mile Run
  • 30 Front Squat 135lb
  • 50 Push ups
  • 20 Front Squat 135lb
  • 50 Push ups
  • 10 Front Squat 135lb
  • 50 Push ups
  • 5 Front Squat 135lb
  • 1 Mile Run
Ryan 5 Rounds of:
  • 10 Wallball 10'
  • 20 GHD Sit-ups
  • 30 Push-ups
  • 40 Squats
  • 400 meter Run
Seal Adventure Race Endurance
  • Sea Phase: Row 5,000 meters
  • Land Phase: Run 3 miles w/ 40lb (vest or backpack)
  • Air Phase: 30 muscle ups, or 120 pull-ups

Any time under an hour would be a great show. Don't slack on the row - you should maintain sub 2:00 per 500 pace. If no access to a rowing machine, then sub 100 burpees

Seal Fight Gone Bad-1
Every min move from through each of the 5 stations - the clock runs continuously - 1 min rest between rounds before repeating. 3/5 rounds
  • Deadlift (M=135lbs, F=95lbs)
  • Kettlebell Swing 1.5 Pood
  • Knees to Elbows
  • Box Jumps
Seal Fight Gone Bad-2 Every min move from through each of the 5 stations - the clock runs continuously - 1 min rest between rounds before repeating. 3/5 rounds
  • KB Swing 40lb
  • Sit-ups
  • Burpees
  • Push Press 65lb
  • Mountain Climbers
Seal Fit

3 Rounds of:

With 20lb vest / Backpack

  • Run 400 meters
  • 25 Pull-ups
  • 50 push-ups
  • 75 sit-ups
  • 100 squats
Tiffani For Time:
  • 1 mile Run
  • 75 Burpees
  • 800m Run
  • 50 Thusters 95lb
  • 400m Run
  • 25 GHD Sit-ups
  • 1 mile run

Sub 15 pullups for rope climb. Sub 75 regular situps for 25 GHD situps if necessary. Scale to 75lb thruster if necessary

Thermopylae Run For Time (The "300" with running)
  • Run 1 mile
  • 25 Pull ups
  • 25 Deadlift 135lb
  • 25 Push ups
  • 25 Box Jumps 20" box
  • 25 Knees to Elbows
  • 25 Kettlebell Swings 50lb
  • Run 1 mile
  • 25 Pull ups
  • 25 Deadlift 135lb
  • 25 Push ups
  • 25 Box Jumps 20" box
  • 25 Knees to Elbows
  • 25 Kettlebell Swings 50lb
  • Run 1 mile
The Grind For Time:
  • 100 Situps
  • 50 Wallball
  • 25 Deadlift 155lbs
  • 100 Push-ups
  • 50 Wallball
  • 25 Deadlift 155lbs
  • 100 Double-unders/500 singles
  • 50 Wallball
  • 25 Deadlift 155lbs
The Pirates

Metcon / Strength

3 Rounds of (one for each Pirate killed by the SEALs):

  • 25 Curtis P's 115lb
  • Row 1,500 meters

Row fast so you get to shore before the sniper rounds hit! This will suck. Recall the Curtis P - Perform a Clean from the floor, then racked lunge each side, finish with push-press. That is 1 repetition

Thruster Buster 30, 20, 10 reps of:
  • Squat Clean Thruster 65lb
  • KB swing 55lb (1.5 pood)
  • Knees to Elbows
To Hell You Row Intensity / Stamina
  • Thrusters 115lbs 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
  • Row (meters) 100 - 200 - 300 - 400 - 500 - 600 - 700 - 800 - 900 - 1,000

Do 10 thrusters, then row 100 meters. Do 9 thrusters, row 200 meters, 8 thrusters, row 300 meters...all the way to 1 thruster and 1,000 meters

Unworthy 5 Rounds of:
  • 80-40-20-40-80: Squats
  • 40-20-10-20-40: KB Swing 1.5 Pood
  • 20-10-05-10-20: Pull-ups

1st round looks like 80 Squats + 40 KB + 20 Pull-ups. 2nd Round looks like 40 Squats + 20 KB + 10 Pull-ups. And so on...

Weighted Pull-up Pyramid Do 5 Pull-ups at the following weight: 10-20-30-40-50-60-70-60-50-40-30-20-10
The Nameless Workouts
For Time: 3 Rounds

Endurance

Wear 20lb Vest During WOD

  • 50 Squats
  • 25 Burpees
  • 10 Pull-ups
  • 2 Mile Run

Strap on the vest or backpack with 2 10lb weights and hit it hard. This is a good time to clear your minds and push past the your self-imposed limitations. Seriously, this is not hard, just looks like it. If you enjoy this kind of workout, then you join me in the ranks of the deranged, but utterly sane

For Time: 4 Rounds Intensity / Power
  • Max Body Weight Rep Bench Press
  • Max Pull-ups
  • 30 Box Jumps 24"
  • 400 meter Sprint
For Time: 4 Rounds

MetCon Intensity

  • 800m run
  • 21 Box Jump
  • 21 Deadlift 185lbs
As Many Rounds in: 30 mins

Intensity

  • 10 Thruster 95lb
  • 15 Pull ups
  • 20 KB Swing 55lb
 

As many rounds in 15 mins of:

  • 10 Squats
  • 5 Burpees
  • 5 Sumo Deadlift High Pull 65lbs

Then after 15 mins run 1 mile

Repeat-As many rounds in 15 mins of:

  • 10 Squats
  • 5 Burpees
  • 5 Sumo Deadlift High Pull 65lbs

 

 

50 Sumo Deadlift High Pull 50lbs

Then perform a reverse order Helen:

21 - 15 - 9

  • Kettlebell Swing 50lbs
  • Pull-ups
  • 400m run
After Helen repeat 50 SDHP 50lbs
50 - 35 - 20
  • Push Press 65lbs
  • Kettlebell Swing 50lbs
  • Box Jump 20"
  • Push-up
  • 400m Run
50 - 35 - 20
  • Push Press 65lbs
  • Box Jump 20"
  • Push-ups
  • Sumo Deadlift High Pull 65lbs
  • Pull-ups
50 - 35 - 20
  • Kettlebell Swing 50lbs
  • Pull-ups
  • Sit-ups
  • Burpees
  • 400m Run
50 - 35 - 20
  • Deadlift 135lbs
  • Knees to Elbows
  • Box Jump 20"
50 - 35 - 20
  • Kettlebell Swing 50lbs
  • Ring Pull-ups
  • Ring Dips
  • 400m Run
For Time: 5 Rounds
  • Max Bench Press in 1 min
-Rest 1 min
  • Max Pull-ups in 1 min
-Rest 1 min
For Time: 5 Rounds
  • Max Push-ups in 1 min
-Rest 1 min
  • Max Ring Dips in 1 min
-Rest 1 min