Thursday – June 1

Part 1:8-2-8-2-8-2Push PressSets of 8 @55-65%, if not higherSets of 2 @85-95%, if not higher.*COME PREPARED KNOWING YOUR PERCENTAGES!Part 2:3 Rounds16 Toes to Bar8 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/slowestPart 2:5 Sets20 Seconds Max Rep Heel Taps20 Second Rest4 Sets20 Seconds Max Rep Leg Raises20 Seconds Rest3 Sets20 Seconds Max Rep Hollow Rocks20 Seconds...

Tuesday – May 30

Part 1:12 Minute EMOM4 Deadlifts*65-75%.  Not 4 rep maxPart 2:2 Sets400 M Weighted Carry*Can be any mom of overhead, farmer, and/or front rack.

Monday – May 29

HERO WEEK 2017"Murph"1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 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...

Saturday – May 27

HERO WEEK 2017In Teams of 2 (1 working/1resting)"Ballard"4 Rounds1,200 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 Ups1 Legless Rope Climb (both athletes do 1)*35-40 Minute...