RX

For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD hip extensions
50 wall-ball shots (14/20 lb) (9/10 ft)
50 burpees
50 double-unders

INTERMEDIATE

For time:
40 box jumps (20/24 in)
40 jumping pull-ups
40 KB swings (26/35 lb)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (35/45 lb)
40 GHD hip extensions
40 wall-ball shots (14/20 lb) (9/10 ft)
40 burpees
40 double-unders

BEGINNER

For time:
30 box step-ups (20 in)
30 ring rows
30 Russian KB swings (18/26 lb)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/25 lb)
30 good mornings
30 wall-ball shots (6/10 lb) (9/10 ft)
30 burpees
30 single-unders

RX

5 rounds for time:
200-m run
10 strict handstand push-ups

INTERMEDIATE

5 rounds for time:
200-m run
10 pike push-ups

BEGINNER

5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)

Skill Work

Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.

“Fran”

// Benchmark

RX

21-15-9 reps for time of:
Thrusters (65/95 lb)
Pull-ups

INTERMEDIATE

For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups

BEGINNER

15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups

Skill Work

Post-workout
Accumulate:
3:00 plank hold

On this day, 21 years ago, October 15, 2003, while escorting US Diplomats to a meeting in the Gaza Strip for the purpose of interviewing students for Fulbright Scholarships, my Team was hit by an IED just past the point of entry into the Gaza Strip. This was a cowardly attack planned and executed by Hamas.

I lost three Brothers that day:

John Eric Branchizio, United States Navy.

John Martin Linde, Jr., United States Marine Corps.

Mark Thadeus Parsons, OGA.

Save my place Boys, I'll see you when I get there. In the Halls of Valhalla.

Post Script

Months later, the individual who planned the attack met his end in a most appropriate manner.

BRAVO TEAM

“FIANNA FÁIL”

AMRAP in 30

10 Burpee Pull-ups

15 Kettlebell Swings (35/53)

20 Kettlebell Box Step-Overs (35/53)

200m Farmer’s Carry (35/53)*

*Use two Ketlebells of different weight

And push hard. There are my Boys.

Skill Work

Pre-workout:
EMOM 9:
1 deadlift

RX

10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)

INTERMEDIATE

10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)

BEGINNER

10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)

RX

Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.

Skill Work

Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice

RX

5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

INTERMEDIATE

5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

BEGINNER

5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups

RX

AMRAP 12:
25/36 cal on any machine
72 double-unders

INTERMEDIATE

AMRAP 12:
20/28 cal on any machine
50 double-unders

BEGINNER

AMRAP 12:
12/17 cal on any machine
50 single-unders

Skill Work

Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.

RX

For time:
100 hang power snatches (45/65 lb)
100 push presses (45/65 lb)
100 sumo deadlift high pulls (45/65 lb)
100 front squats (45/65 lb)

INTERMEDIATE

For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)

BEGINNER

For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)

Like her cousin Annie, Athletes will finish one movement before moving on to the next.

RX

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)

Heavy Day // Deadlift

RX

For load:
3-3-3-3-3
Deadlift

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
5-5-5-5-5
Deadlift

Skill Work

Pre-workout
EMOM 5:
5 tempo wall-facing squats

RX

10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

INTERMEDIATE

10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

BEGINNER

10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total push-ups.

Nancy

Benchmark

RX

5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

INTERMEDIATE

5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

BEGINNER

4 rounds for time:
300-m run
15 overhead squats (35/45 lb)

Festivus Games WOD(s)

SKILL WORK

Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.

RX

For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

INTERMEDIATE

For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.

BEGINNER

For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.

RX

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

INTERMEDIATE

Every 4:00 for 5 sets:
25 air squats
4 shoulder presses

BEGINNER

Every 4:00 for 5 sets:
10 air squats
4 shoulder presses

RX

For time:
3,000-m row

INTERMEDIATE

For time:
2,000-m row

BEGINNER

AMRAP 12:
Max meters on the rower

SKILL WORK

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Partner Badger

RX

3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

INTERMEDIATE

3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

BEGINNER

3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.

RX

AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)

INTERMEDIATE

AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)

BEGINNER

AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees

SKILL WORK

Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.