August 15, 2020
AMRAP 6 min3 Power Clean (155/105)6 T2BGoal: 9+ Rounds Short and a burner today! The power clean is on the heavier side but something you should be able to do quick singles without concern even at fatigue. T2B is a small rep scheme so you should be able to keep a quick pace on this […]
August 14, 2020
Back SquatFind your 20 RM for the day Heavy day! Back squatting today and going for our 20 RM! If you have no idea where to start try around 65% or so. Don’t stress if you under or overestimate a bit. If you’re +/- 3 reps of the 20 rep goal you got the stimulus […]
August 13, 2020
“Marco”3 Rounds21 Pull Up15 HSPU9 Thrusters (135/95)Goal: Sub 11 min U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the […]
August 12, 2020
For Time:60 Deadlift (155/105)30/24 Cal Bike45 Hang Power Clean20/16 Cal Bike30 Push Jerk10/8 Cal BikeGoal: Sub 15 min Sneaky, sneaky. You may just be doing a variation of D.T. today if you look closely. Stick with the weight you use for the original hero workout. The barbell will take some strategy with breaking things up […]
August 11, 2020
For Time:Buy In: Run 800 metersThen… 10 Rounds15 Air Squat5 Burpee Pull UpGoal: Sub 20 minNotes: Optional: Wear a 20/14 lb Vest No barbell but toss on a vest if you have one and are looking for the added challenge. Make sure you can still meet the suggested time domain either way. The run should […]
August 10, 2020
3 RoundsMin 1: Max Rep Swing (70/53)Min 2: RestMin 3: Max Rep Swing (53/35)Min 4: RestMin 5: Max Rep Swing (35/26)Min 6: Rest This is a great interval/conditioning workout with some weightlifting. The swing weights are descending so you should be able to either add reps or have continuous movement vs. breaking things up with […]
