“Partner Row Intervals”
AMRAP 40
Max Meters
2:00on/2:00off
*alternate with your partner

GOALS + GUIDANCE: Partner 1 will target 500/400+ meters during their two minute interval, while partner 2 rests. When partner 1’s time is up, partner 2 will row (without resetting the rower) and partner one will rest. Record total meters with a target or 8000+ meters.

AMRAP 20
10 Strict Pull Ups
20 Pistols
300 Meter Run

MAx: less pull ups or banded, modified pistol (to a bench or ball)
MVx: 15 ring rows, 20 lunges or step downs, 200m

GOALS + GUIDANCE: AMRAPs are an opportunity to try something new, use heavier weights, or move faster! For the first movement, do an upper-body pulling movement that is challenging and requires you to break up the 10 reps into doubles or even singles. Spend no more than one-two minutes on the pull ups. For the pistols, try a unilateral movement like single-leg squats to a bench, lunges, step downs off a box, or supported pistols (post, medball, etc.,) Alternate legs, for 20 reps total (10 per side.) Run the three hundred in about :90. Target 4-5 rounds.

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike

MCx: 95/65
MAx; 75/55, knee up or pike up
MVx: 6 reps, 65/45, in+outs, leg lifts or v-ups

GOALS + GUIDANCE: Choose a LIGHT weight for the hang power cleans to keep them unbroken every round. Move at a moderately fast pace on the burpees, and toes to bar to give yourself time (30 seconds or so) to push on the bike. Record total calories. Targets will vary from 4-6 cals per round.

AMRAP 12
12/12 1-Arm Eye-Height KB Swings
12/12 1-Arm KB Floor Press
:60 1-Arm Overhead KB Hold per Side

MCx: 50/35
MAx: 35/26
MVx: 26/18

GOALS + GUIDANCE: Today’s AMRAP is all about unilateral strength, shoulder stability, and time under tension. Choose a kettlebell that challenges your grip and shoulders. Aim to keep swings and floor presses unbroken or with short, efficient breaks. The overhead hold should be done with a locked out elbow and bicep by your ear, and avoid leaning or arching. Target 2-3 rounds, and focus on quality movements.

50-40-30-20-10
DB Step Ups, 20″
Sit Ups

MCx: 50/35
MAx: 35/20
MVx: 40-30-20-10 reps, 25/15

GOALS + GUIDANCE: Choose a dumbbell for the step ups that you can move continuously for twenty reps before having to break. The first few rounds of step ups will take around 2-3 minutes, the middle rounds :90-2:00, and the last two rounds :30-:60. Move at a steady, continuous pace on the sit ups. Target 10-12 minutes.

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

MAx: 15 attempts, 13/10 cals, 150m run
MVx: 60 singles, 11/8 cals, 100m run

GOALS + GUIDANCE: CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 for the dubs, the full minute for the calorie row, and the full minute for the run. Remember you have a minute of rest built in so push your pace! Record any modifications.

21-15-9
DB Hang Squat Clean
Pull Up

MCx: 50/35
MAx: 35/20, 12-9-6 strict (band)
MVx: 25/15, ring row or jumping pull up

GOALS + GUIDANCE: Choose a LIGHT weight for the hang squat cleans. You should be able to cycle through at least 12-15 reps before taking a break. Chip away at the pull ups in three sets, or fast sets of three-five reps. Target 6-8 minutes with a 10 minute cap.

2 Rounds
1k/800 Meter Row
48/40 Cal Bike
200 Meter Lunge
1k/800 Meter Row
48/40 Cal BIke
200 Meter Farmer’s Carry

MCx: 53/35
MAx: 800/600m, 43/35 cals, 150m, 35/26
MVx: 600/400m, 38/30 cals, 100m, 26/18

GOALS + GUIDANCE: This one will test your endurance, grip and grit! Start with a steady, sustainable pace on the row and bike, don’t empty the tank early. Break the 200m lunge into short, consistent sets (30-50) and timed, short breaks (5-10 second countdowns). On the second half, choose a moderate weight for the farmer’s carry, that you may have to break at the turnaround point. This workout is about mental toughness and pacing, Chip away at each section and keep moving forward.Target 40-45 minutes.

1200 Meter Run
Then
16 Rounds
8 Toes to Bar
8 Burpee Box Jump Overs, 20″
Then
47 Goblet Squats

MCx: 70/53
MAx: 1k run, knee or pike ups, step up and overs, 53/35
MVx: 800m run, 10 rounds: 8 leg lifts or v-ups, in+out step ups, 35/26

GOALS + GUIDANCE: Run the 1200 meters in around 6 minutes (give or take :30, or scale the distance.) Complete all 16 rounds of the couplet before doing the 47 goblet squats. For the 16 rounds, link the toes to bar as long as possible (:30 or less) and find a steady rhythm on the burpee box jump (or step) overs (:60). The goblet squats are with one kb. Try to complete sets of 10-15 with short breaks between sets. Target 35 minutes.

Operation Red Wings
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army’s 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.
– ¾-mile run to commemorate the three out of four SEALs killed on the ground
– 16 rounds to commemorate the 16 service members killed during the rescue attempt
– 8 toes-to-bars to commemorate the eight Night Stalkers
– 8 burpee box jump-overs to commemorate the eight SEALs
– 47 goblet squats for the MH-47 Chinook that was lost