(551) 427-5077

Thursday – June 1

Part 1:

8-2-8-2-8-2

Push Press

Sets of 8 @55-65%, if not higher

Sets of 2 @85-95%, if not higher.

*COME PREPARED KNOWING YOUR PERCENTAGES!

Part 2:

3 Rounds

16 Toes to Bar

8 Clean and Jerks (155/95)

*12 Minute Cap

Wednesday – May 31

Part 1:

Every 6 Minutes for 24+ Minutes (5 Rounds)

400 M Run (Sprint)

20/15 Calorie Row OR Bike

*Record fastest/slowest

Part 2:

5 Sets

20 Seconds Max Rep Heel Taps

20 Second Rest

4 Sets

20 Seconds Max Rep Leg Raises

20 Seconds Rest

3 Sets

20 Seconds Max Rep Hollow Rocks

20 Seconds Rest

Tuesday – May 30

Part 1:

12 Minute EMOM

4 Deadlifts

*65-75%.  Not 4 rep max

Part 2:

2 Sets

400 M Weighted Carry

*Can be any mom of overhead, farmer, and/or front rack.

Monday – May 29

HERO WEEK 2017

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Reps can be partitioned.  Most common being 20 rounds of 5 pull ups/10 Push Ups/15 Air Squats.

*THERE ARE NO CLASSES.  WE ARE RUNNING HEATS AT 7:30/7:45/8:00/8:15/8:30/8:45/9:00 AM.  PLEASE ARRIVE 15-20 minutes before your heat to warm up on your own.

*We will have scaling options available!

Saturday – May 27

HERO WEEK 2017

In Teams of 2 (1 working/1resting)

"Ballard"

4 Rounds

1,200 M Run (each person runs 200 M 3x)

26 Deadlifts (225/155)

26 Wall Balls (20/14)

26 Burpee Box Jumps (24/20)

26 Handstand Push Ups

1 Legless Rope Climb (both athletes do 1)

*35-40 Minute Cap

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SCALING OPTIONS


Run = Row (Men 250 M/Women 200 M)

Deadlifts = Scale weight to a bar you can do 10 touch and go reps with

Wall Balls = weight

Burpee Box Jumps = Height of Box

Hantstand Push Ups = Strict Press (95/65)

Legless Rope Climb = Regular RC, 10 KB Swings, or 5 Cal Bike

_________________________________________________

On Wednesday, April 26, Corporal Ballard was killed in the line of duty while serving the citizens of Delaware. Corporal Ballard, 32, was an eight-year veteran. He leaves behind his wife Louise and 5-year-old daughter.

Friday – May 26

HERO WEEK 2017

"3 Wise Men"

4 Minute AMRAP

5 Hang Squat Snatch (135/95)

10 Bar Facing Burpees

2 Minute Rest

4 Minute AMRAP

10 Power Cleans (135/95)

20 Pull Ups

2 Minute Rest

4 Minute AMRAP

15 Box Jump Overs (24/20)

30 Wall Balls (20/14)

Tuesday – March 23

HERO WEEK 2017

"Wood"

5 Rounds

400 M Run

10 Burpee Box Jumps (24/20)

10 Sumo Deadlift High Pull (95/65)

10 Thrusters (95/65)

Rest 1 Minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Monday – May 22

HERO WEEK 2017

"DT"

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

RX = 155/105

*15 Minute Cap

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Saturday – May 20

In Teams of 2 (1 working/1 resting)

70/50 Cal Row (60 for co-ed)

100 Air Squats

50 Ring Push Ups

50 Push Press (115/75)

50 Toes to Bar

100 Wall Balls (20/14)

50 Toes to Bar

50 Push Press (115/75)

50 Ring Push Ups 

100 Air Squats

1,600 M Run (400 M at a time)

Friday – May 19

For Time:

100 Double Unders

then

7 Rounds

10 Deadlifts (155/105)

8 Hang Power Cleans (155/105)

6 Burpees over the Bar

then,

100 Double Unders