Benchmark of Death "Miagi"

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders

Time: 49:48

Work Capacity / Team Workout

Full Mission Profile:
Teams of 2:

Row 2k
5,000 pounds ground to shoulder
250 box jumps 24/20
100 kb swings 1.5 / 1 pood
50 cousins (deck squat to wall ball)20#
75 KTE
100 push ups
Run 400 forward
Run 400m backwards
250 double unders

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Strength / Work Capacity

Warm Up:
500m Row
Mobility Drills
2 rounds of:
10 wall squats
10 push up
10 strict pull ups
10 pvc overhead squats

Strength:
Push Press
1x7
1x6
5x5

Worked to 165# x 5 reps

Then:
AMRAP 20 minutes of:
10 Squat Snatch @ 95#
10 Ring Dips
10 KTE

Work Capacity

For time:
Row 250m
20 Burpees
15 KTE
Row 250m
15 Burpees
10 KTE
Row 250m
10 Burpees
5 KTE

Time: 9:08

Work Capacity / Stamina

4 rounds at each station of 30 sec. work followed by 30 sec. rest
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row

Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.

Rest 2 hours then:
"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 39:26

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Report

• Body: No soreness but I was really tired today
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: heavy front squat

Strength / Work Capacity / Swim

Snatch heavy single:
Worked up to: 160#

Then:
For time:
400m Medball Run @ 20#
50 Thrusters @ 75#
50 Double Unders
50 KTE
400m Medball Run @ 20#
30 Thrusters @ 75#
30 Double Unders
30 KTE
400m Medball Run @ 20#
15 Thrusters @ 75#
15 Double Unders
15 KTE

Time: 23:46

Rest 3 hours then:

4 x 50 yard freestyle sprints
3 min. recovery between intervals

40, 41, 43, 43

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Report

• Body: Legs are tight
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Endurance / Strength Endurance

For time:
Run 1 mile
100 pull-ups
25 x thruster (45#),
100 Push-ups
25 thrusters (45#),
100 KTE
25 thrusters (45#),
100 Squats
Run 1 mile

Time: 1:03:35

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Snatch 3x2, 5x1
Worked up to 145# single
then:
1-7 Muscle Up
7-1 KB Swing @ 70#

Time: 13:46