Week of July 16 – July 21


“Van Damme”
For Time: (20min cutoff)
30 Snatches 95/65 (RX+ 135/95)
10 Chest-to-Bar Pull-Ups (RX+ Ring Muscle-Ups)
30 Clean & Jerks
10 Chest-to-Bar Pull-Ups (RX+ Ring Muscle-Ups)
30 Thrusters
10 Chest-to-Bar Pull-Ups (RX+ Ring Muscle-Ups)

*We can begin to approach this workout by taking into account the total amount of barbell volume: 90 repetitions. Although at a light weight, just ripping through 90 reps without a plan will likely not be the most efficient use of time. The weight athletes choose should be light enough to string repetitions together throughout the workout. For the first two barbell movements, sets of 5-6 will get the work completed in 5-6 sets with short breaks between. Not bringing the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time. The pull-up variation should be something athletes can achieve in less than 2:00. We want to get back to work on the barbell as quickly as possible.*

C.E. – Midline
Tabata Hollow Rocks
8 rounds – 0:20 on, 0:10 off


A. Gymnastics + Strength
In 18min, build up to a heavy single Front Squat + Max Unbroken Strict Push-Ups / Handstand Push-Ups

B. “Liquid Laugh”
5 Rounds For Max Reps
1 Minute Overhead Plate Step Back Lunges (45/25)
1 Minute Double Unders
1 Minute Calorie Bike / Calorie Row / 10m Shuttle Sprints
1 Minute Rest

*In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the lunges should be something that athletes could lunge for 30+ repetitions total without having to put the plate down. If unable to bike, complete max calories on the rower or max 10 meter shuttle runs.*


For Time: (40min cutoff)
30 Clean and Jerks 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

*Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. — Thinking of this workout as a whole rather than a sum of its parts. With runs already built in, it may be best to think of this as a 4 mile run instead of a workout. Athletes should ask themselves the question, “What pace could I run 4 miles in without slowing down?” Knowing what that feels like will help them attack this workout with a consistent effort. This mindset pays off on not only the runs, but in all movements. Having one pace on the clean and jerks, rope climbs, and especially the burpees will make this long workout much more manageable. Remembering why we do workouts like this one when things get tough makes it a little easier to keep moving forward. One rep and one step at a time.*

C.E. – Midline
Not For Time
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks


A. Overhead Squat
In 15min, build to a heavy single Overhead Squat

B. “Dilly Dilly”
2 Power Snatches 135/95
4 Overhead Squats 135/95
0:30 Hard Row

*Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor. The row is meant to be a hard, aggressive row, but not max effort.*


“Parks and Rack”
Teams of 2, AMRAP 20:
35/25 Calorie Assault Bike
50 Kettlebell Swings (70/53) or 60 Alternating Dumbbell Snatches (50/35)
35/25 Calorie Assault Bike
200 Meter Back Rack Walk (155/105)

*Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set. This is likely somewhere between 7-10 repetitions on the kettlebell/dumbbell and bike and between 50-100 meters on the back rack walk. If athletes go sets of 10, one partner will complete more repetitions on that movement, but their buddy will make up for it by completing 10 more repetitions on the next movement. Another option would be to go slightly shorter sets with faster transitions. Going 8-7-7-7-7-7-7 get the 50 repetitions completed.*

C.E. – Odd Object
50 x 40′ Prowler Push
*Loading should be something that is heavy, but doable.*


A. Gymnastics
EMOM x 12
1) 15 Seated Leg Lifts or 10 Straddle Leg Lifts
2) 15 Supermans or 10 Hip Extensions
3) Accumulate 0:20 Handstand inside perimeter or 20′ Handstand Walk

B. ”Daniel”
For Time: (30min cutoff)
50 Pull-Ups (RX+ Chest-to-Bar)
400 Meter Run
21 Thrusters 95/65 (RX+ 135/95)
800 Meter Run
21 Thrusters 95/65 (RX+ 135/95)
400 Meter Run
50 Pull-Ups (RX+ Chest-to-Bar)

*Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. — In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up. With 1 mile of running, 100 pull-ups, and 42 thrusters, this workout presents a great challenge, as all Hero workouts do. No matter athletes ability, they will all be successful today with the “just keep moving forward” approach. It doesn’t matter if they go sets of 5 or 10 on the pull-ups, as long as they keeping moving forward. It doesn’t matter if they go 7’s or unbroken on the thrusters, just keeping moving forward. And it doesn’t matter how fast the runs are, just keep moving forward. When you get knocked down, get back up. Every rep and every step brings them closer to achieving their goal and finishing this workout.*