4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
Pre-workout
3 sets:
10-20 GHD sit-ups
– Rest as needed.
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two dumbbells.
3 rounds for time:
300-m run
16 walking lunges
5 sets of the complex for load:
3 squat cleans
1 jerk
Same as Rx’d
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up
AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups
Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
For load:
3-3-3-3-3-3-3
Back squat
Same as Rx’d
For load:
5-5-5-5-5-5-5
Back squat
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
Post-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners perform 3 burpees together.
// Benchmark
For time:
30 clean and jerks (155/225 lb)
For time:
30 clean and jerks (105/155 lb)
For time:
30 clean and jerks (55/75 lb)
Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
// Benchmark
For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
// Benchmark
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
For time:
150 wall-ball shots (10/14 lb) (9/10 ft)
For time:
75 wall-ball shots (6/10 lb) (9/10 ft)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
For time:
50 burpees
200 double-unders
50 burpees
For time:
40 burpees
80 double-unders
40 burpees
For time:
25 burpees
100 single-unders
25 burpee
Post-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
// Benchmark
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
// Partner
For time with a partner:
90 snatches (95/135 lb)
For time with a partner:
90 snatches (65/95 lb)
For time with a partner:
60 snatches (35/45 lb)
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
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
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
5 rounds for time:
200-m run
10 strict handstand push-ups
5 rounds for time:
200-m run
10 pike push-ups
5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)
Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
// Benchmark
21-15-9 reps for time of:
Thrusters (65/95 lb)
Pull-ups
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
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.
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.
Pre-workout:
EMOM 9:
1 deadlift
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)