3 Shoulder Press, pick load

* Every 2 mins for 12 mins.

80-85% 1RM

Athletes may increase or stay the same across sets (within the intended percentages).
No assistance from the lower body when performing each rep. The bar must make contact with the shoulder between reps, but athletes should maintain tension in the upper body and avoid “racking” the bar between reps like they would if attempting a push press or push jerk
-Focus on a strong and stable mid-line while pressing through the floor. Pause at the top while reaching full extension, and never rest at the bottom. Squeeze your glutes and core!
These will be heavy; ensure athletes lower the weight if form can not be maintained.

Complete as many rounds as possible in 19 mins of:

Sandbag Run, pick load, 400 m

19 Burpees

Sandbag / Odd Object

There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit teamrwb.org/missions/red-wings-amrap.

Target number of Rounds and Reps: No Target, Just Move!
Minimum number of Rounds before scaling: No Minimum, Have Fun!

Today, we honor the men who lost their lives as part of Operation Red Wings.

Good old-fashioned grunt work today. Let’s aim to keep rounds consistent with moderate pacing. Try to start and end with the same intensity, which allows athletes to keep a near non-stop effort through each station.

You just have to put your head down and work. It’s supposed to be a grind, so suck it up and keep moving.