Monday, 8 August


Benchmark Time Trial

1 Mile Run for time

*Run will be conducted on the track


5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24″/20″)
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24″/20″)

(Dumbbells = RX 50’s/35’s Scaled 35’s/25’s)

*Score = Time it takes to complete the workout

3-4 Sets of 8-12 Reps:
A. Ring Plank Hold (60-90 Seconds)
B. High Lateral Box Step Downs (Weighted)
C. Seated Dumbbell Reverse Fly

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Sunday, 7 August



Workout Definition

2,000 Meters at Moderate Pace
400 Meters at Fast Pace
1,000 Meters at Moderate Pace
400 Meters at Fast Pace
1,200 Meters at Moderate Pace

Rest 3 Minutes Between Reps

2,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,250 Meters at Moderate Pace
500 Meters at Fast Pace
1,500 Meters at Moderate Pace

Rest 3 Minutes Between Reps

5,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,500 Meters at Moderate Pace
1,000 Meters at Fast Pace
3,000 Meters at Moderate Pace

Rest 3 Minutes Between Reps


“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Saturday, 6 August



8 Thrusters (RX 155/105) (Scaled 115/85)
6 Rope Climbs (RX 15′) (Scaled 5 pull ups per rope climb)
11 Box Jumps (RX 30″/24″) (Scaled 24″/20″)

*Switch After 400 Meter Medicine Ball Run (20/14)

STRUCTURE: In Teams of 2, athletes will complete as many rounds and reps in 31:00 as possible of; 8 Thrusters, 6 Rope Climbs, and 11 high box jumps. One athlete will be accumulating rounds and reps of those while the other runs 400m with a medicine ball, partners switch when the running partner returns, picking up on the Thrusters, Box Jumps and Rope Climbs where the other person left off.

*Score = Total Rounds + Reps

The 31 Heroes: Army Sergeant Alexander J Bennett, Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL, Chief Petty Officer, SEAL Brian R Bill, Air Force Para Rescue Tech Sergeant, John W Brown, Chief Petty Officer, SEAL Christopher G. Campbell, Army Chief Warrant Officer 4, David R Carter, Petty Officer 1st Class, Information Systems Technician, Jared W Day, Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara, Army Specialist Spencer C Duncan, Chief Petty Officer, SEAL John W Faas, Army Staff Sergeant Patrick D Hamburger, Staff Sergeant, Air Force Combat Control Team Andrew W Harvell, Chief Petty Officer, SEAL Kevin A Houston, Lieutenant Commander, SEAL Jonas B Kelsall, Master Chief, SEAL, Louis “Lou” J Langlais, Chief Petty Officer, SEAL Matthew D Mason, Chief Petty Officer, SEAL Steven “Matt” M Mills, Army Chief Warrant Officer 2 Bryan J Nichols, Chief Petty Officer, EOD Nicholas H Null, Petty Officer 1st Class, SEAL Jesse D Pittman, Senior Chief, SEAL Thomas A Ratzlaff, Chief Petty Officer, SEAL Robert J Reeves, Chief Petty Officer, SEAL Heath M Robinson, Petty Officer 2nd Class, SEAL Nicholas P Spehar, Petty Officer 1st Class, Cryptologist Technician Michael J Strange, Petty Officer 1st Class, SEAL Jon “JT” Tumilson, Petty Officer 1st Class, SEAL Aaron C Vaughn, Senior Chief, EOD Kraig M K Vickers, Chief Petty Officer, SEAL Jason R Workman, Air Force ParaRescue Tech Sergeant, Daniel L Zerbe, Bart, K-9


[Stability Practice]
On the 1:30 x 10 Sets:
30ft. Handstand Walk/Double DB OH Carry
Max Calorie Row


“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Friday, 5 August


PART 1: No Touch Deadlift

5 Sets of 2 No Touch Deadlifts

*Score = Lowest weight used for a working set

PART 2: “AMRAPPER’s Delight”

8 Toes to Bar
8 Deadlifts (RX 165/115) (Scaled 115/85)
8 Lateral Barbell Burpees

*Score = Rounds + Reps


[Pull Conditioning]
AMRAP 1:30 x 10 Sets:
1 Unbroken Set of Muscle-ups
Easy Row With Time Remaining

Rest 30 Seconds After Each Round

Odd Sets: Ring Muscle-ups or Strict Pull-Ups
Even Sets: Bar Muscle-ups or Ring Rows


“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Thursday, 4 August


“Tri Hard”

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (RX 50’s/35’s) (Scaled 35’s/25’s)

Rest 4 Minutes Between Rounds 

*Score = Total Reps


3 Rounds
10 Strict TTB(or 0:04 Temp Toe Raises
15 Suitcase Deadlifts (Each Side)
30 Banded Good Mornings


“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Wednesday, 3 August


PART 1: Bench Press

5 Sets of 2 Bench Presses

*Score = Lowest weight used for a working set

PART 2: “Put It In Reverse”

Hand Release Push-ups
Row Calories
Dumbbell Front Rack Reverse Lunges (RX 50’s/35’s) (Scaled 35’s/25’s)

*Score = Rounds + Reps


[HSPU Conditioning]
5 Sets:
3 Deficit Handstand Push-ups

Rest 2-3 Minutes Between Sets


“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Tuesday, 2 August



For total load: 5 sets of 2

PART 2 “Harbormaster”

5 Rounds For Time:
20 Pull-ups
30 Ab Mat Sit-ups
400 Meter Row
50 Double Unders (75 single unders)

Rest 2 Minutes

*Score = Time it takes to complete the workout, including rest


[Olympic Lifting]
[PART 1]
3-5 Sets:
1 Snatch Pull
1 Squat Snatch

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean


“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Monday, 1 August


PART 1: Run 1 Mile

Run 1 Mile For Time

*Run will be conducted on the track

*Score = Time it takes to run 1 Mile/1600 Meters


5 Sets of 2 Front Squats

*Score = Lowest weight used for a working set

AFTER CLASS [Carry Conditioning]

In Time It Took To Complete 1 Mile Run: Max Distance Farmer’s CarryDumbbells: (50’s/35’s)


“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

– Will SmithIt’s not about the treadmill.

It’s what the treadmill stands for.Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.Probably.But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.Full heart, full commitment, full effort. Wherever we go.

Sunday, 31 July


2,000 Meters at Easy Pace
1,600 Meters at Easy/Moderate Pace
1,200 Meters at Moderate Pace
2 Minutes Walk
1,000 Meters at Moderate Pace

No Additional Rest Between Reps

2,500 Meters at Easy Pace
2,000 Meters at Easy/Moderate Pace
1,500 Meters at Moderate Pace
2 Minutes Easy Row
1,250 Meters at Moderate Pace

No Additional Rest Between Reps

5,000 Meters at Easy Pace
4,000 Meters at Easy/Moderate Pace
3,000 Meters at Moderate Pace
2 Minutes Easy Bike
2,500 Meters at Moderate Pace

No Additional Rest Between Reps


“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

Saturday, 30 July

Warm Up


90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (Rx: 135/95) (Scaled: 95/65)

*Score = Rounds + Reps

In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, and finally 30 Power Snatches.


3-4 Sets of 8-12 Reps:
A. Sorenson Hold (3-4 x 60-90 Seconds)
B. Plate Pinch (3-4 x Max Hold)
C. Single Legged RDL (Each)


“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we werepsyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.