Warm Up: (5-20)
General (5-10)
1:00 jump rope
1:00 Row
2 rounds
Specific (10-25)
5 Scap push up
5 push up
2×6 Box step up (building pace for workout)
5 Empty barbell deadlift on coach
5 Empty barbell deadlift cycling
3×5 building to workout weight
2x25ft. farmer carry building to workout weight.
________
Primer round:
4 Deadlifts
7 Push Up
25ft. Farmer carry
20 Double or single under
RXConditioning: (27-57:00)
For Time (wear a weight vest if possible – 20/14 lb)
Buy-In:
1685 Meter Row (for badge #1685)
Then, 4 Rounds of:
– 11 Deadlifts (225/155 lb)
– 21 Push-Ups
– 100-ft Farmer’s Carry (2×50 lb DB/KB)
– 44 Double-Unders (or 88 singles)
Cash-Out:
44 Weighted Box Step-Ups (20” box, with vest if possible)
Intermediate: 185/125lb. Deadlift/ 35/25lb. Farmer carry/ single unders
Baseline: 75/55lb. Deadlift/ kneeling or wall push ups/ 15/10lb. Farmer carry/ 20 plate hops/ 20 low plate step up
(57-60:00)
:30 pigeon each leg
:30 couch stretch each leg
:30 pec stretch each side
In Honor of Sgt. Brandon Miles
Badge #1685
Sgt. Brandon Miles was a dedicated father, law enforcement officer, mentor, protector, and combat veteran of Operation Iraqi Freedom. He served in the U.S. Army Reserve with the 872nd CS Company, deploying to Kuwait and Iraq in support of Operation Iraqi Freedom.
He went on to serve the Weber County Sheriff’s Office for 18 years in roles including patrolman, detective, SWAT operator, bomb technician, motors officer, school resource officer, and training supervisor.
Sgt. Miles was a selfless servant who impacted countless lives through his quiet strength and unwavering commitment to others.
“Courage is being scared to death but saddling up anyway.” – John Wayne
Sgt. Miles lived these words every day, with grit, loyalty, and honor.
He will be deeply missed, but never forgotten.
Movements & Meaning
Deadlifts: Reflect the literal and emotional weight Brandon carried as a combat veteran, detective, protector, and father. It’s a foundational strength movement, just as he was a foundation for so many.
Pushups: Symbolic of service and protection. Done on the ground, facing forward.
Farmer’s Carry: This is a functional cowboy movement, like hauling hay, gear, or water buckets across rough terrain. It also symbolizes reliability and grit.
Double-Unders: They require rhythm, timing, and mental focus. Much like tracking, bow hunting, or operating tactically. This is a high-skill movement that mirrors his mastery in many areas, from marksmanship to SWAT operations.
Step-Ups: Like trail miles under a pack, deliberate and unrelenting.