“God gave us the gift of life; it is up to us to give ourselves the gift of living well.” – Voltaire


– Strength –

OH squat – 5 x 3 (your focus here is mechanics and hand positioning, not load. work on narrowing your grip as much as possible while still maintaining quality squat mechanics)

* all reps completed on an 8min clock *


– Weightlifting –

Every 90sec x 8min:

2 position pause snatch (establish your hang, then pause mid thigh x 2s, and below knee x 2s)


– Conditioning –

For time:

40 DU

8 snatch

40 DU


40 DU

8 deadlift

40 DU

8 cleans 

40 DU

8 clean & jerks

L3 – 155/115

L2 – 135/95

L1 – 115/75 and single unders

** Happy Birthday to my lovely Wife **


“Be brave. Take risks. Nothing can substitute experience.” – Paulo Coelho




5 rounds for time of:

400m run

10 burpee box jumps (24/20)

10 SDLHP  (95/75)

10 thrusters  (95/75)

* 1min rest *

** 30min time cap **

32-year-old Brett Woods is an Australian Special Forces Commando and was killed in Afghanistan in May this year. He died instantly when an insurgent IED exploded on a foot patrol he led in the Kandahar Province.

Wood was an esteemed member of the Australian Defence Force and was awarded the high honour of The Medal of Gallantry during his first tour of Afghanistan. As the plague at the Australian War Memorial in Canberra reads:

“On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead.

The award citation states that Wood displayed “gallantry and leadership in the face of the enemy… of the highest order” and that his actions “were testament to the his leadership, fortitude and sense of duty to his team and the platoon.”

Sergeant Wood’s good friend, Jamie Z wrote the following description of how the workout was created.

“As a member of CrossFit it was only natural to write a Workout of the Day for my friend Brett. Initially it was just an idea between mates. Without the initial and ongoing support from Mick, Steve and David, who assisted with the development of the workout, it would have remained an idea.

Then I met Jimmy, he was committed from the word go and came on board to assist bringing this idea to life. CrossFit is second nature to Jimmy and so the stage was set.

Thanks to Jimmy, Brett’s Hero Workout has gone viral as Boxes across AUS, NZ and the US, ADF units and other agencies have all come on board to support the welfare of Commandos and their families

HERO Workouts Of the Day’s are meant to be tough and to test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen. 

Jamie Z.”

The workout that was chosen to honour and remember his name is:

“Wood” 5 Rounds for time of:

Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Sergeant Brett Wood is survived by his wife Elvi, his mother Allison, and his father David. The Commando Welfare Trust has been created to support both initial emergency funding as well as long term financial requirements of families in times of hardship where existing funding, grants or entitlements no longer provide support.

You can make a donation by following the [Commando Welfare Trust]

** courtesy of The RX Review **


“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only to dissolve that link and get free.” – Catherine Ponder


– Strength –

1) Deadlift – 3 x 6

– Accessory –

Alt x 5min:

1a) DB alt bent over row x 8-12ea 

1b) DB alt bench press x 8-12ea

Alt x 5min:

2a) DB hammer curls x 8-12ea

2b) DB pullovers x 8-12


– Conditioning –

AMRAP in 12min:

KB swing



squat + squat jump

* start w/ 1 rep ea. – adding 1 rep every round until time cap *


– Mobility –

Banded shoulder @ 90 degrees w/ external distraction x 2-3min ea side

Tricep mash w/ BB x 3-5min ea side

“New sleeper” posterior shoulder/last mash w/ lacrosse ball or BB x 3-5min ea side




“Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances” – Bruce Barton


– Strength/Gymnastics –

1)  EMOM x 12min:

1st min – BTN push press x 6-8

2nd min – STRICT pullups x 4-6

3rd min – :30 hollow rocks


2) Pause thrusters – 5 x 5 (2sec hold at top)

* all reps completed on an 8min clock *


– Conditioning –

0:00 – 4:00

15 clean and jerk  (L3 – 155/125, L2 – 135/95, L1 – 95/75)

4:00 – 8:00

EMOM x 10 burpee over barbell

8:00 – 12:00

15 clean and jerk  


– Mobility –

Posterior shoulder lacrosse ball mash x 2-3min ea side

Anterior shoulder mash w/ BB & internal/external rotation pulsing x 2-3min ea side

Bicep BB mash x 2-3min ea side

Classic banded OH opener x 2-3min 


“What we play is life.” – Louis Armstrong


– Strength –

12min to build to a heavy 1RM back squat


– Weightlifting –

Every 2min x 12min:

1 halting DL + 1 clean pull + 2 power cleans – (progressive)


– Conditioning –

For max reps:

2:00 KB swings  (L3 – 53/44, L2 – 44/35, L1 – 35/26.5)

1:00 plank hold

1:00 rest

2:00 DU

1:00 plank hold

1:00 rest

2:00 wall ball (L3 – 20/24 to 10, L2 – 14/10 to 10, L1 – 14/10 to 9)

1:00 plank hold

1:00 rest


– Mobility –

Banded hurdler stretch x 2-3min ea side

Slow cossack w/ bottom block and stretch x 2-3min ea side

Groin KB mash x 2-3min ea side

Splits machine x 3-5min total


“I am easily satisfied with the very best.” – Winston Churchill


– Weightlifting –

1)  12min to build to a heavy 2RM OH squat

2) 3 position snatch w/ 2 sec pause – (high hang, mid thigh, 2″ below knee)

Every 2min x 12min


– Conditioning –

AMRAP in 10min of:

2 alt DB snatch

10 OH walking lunges

12 pull-ups

200m run


– Mobility –

Classic banded hip opener x 2-3min ea side (pulse through range)

Couch stretch x 2-3min ea side

Quad mash w/ BB x 2-3min ea side

Monday Motivation – Alex Otto