Workout of the Day

Wed Oct 10

CONDITIONING:

For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Sandbag Run (50/35)
21 Burpee Box Jump Overs (24/20)

AND THEN, CONDITIONING:

Teams of 2:
100/70 Cal Bike
* Switch every 20/14 cals. For the person to work on the bike, partner must hold a plank. If partner comes out of a plank, bike must stop.

Tue Oct 09

STRENGTH:

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch
*Minute 4: Rest
Minutes 5-6-7: 2 Hang Squat Snatches
*Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch
*Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch

AND THEN, STRENGTH:

Back Squat:
3 x 9, Climbing
* Set 1 should start at 65 - 70%

AND THEN, CASH-OUT:

Bike 2 KM, Not for Time.

Wed Oct 03

CONDITIONING:

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

GYMNASTICS STRENGTH:

AMRAP 7:
5 Ring Dips (loaded if needed)
:10 Inverted Barbell Row Hold
:15 KB Static Squat Hold
* Done at a consistent, not fast, pace. If you have 10+ ring dips, do these weighted or tempo (2 second descent, 2 second hold in top).

Fri Sep 28

GRAB A PARTNER, COMPLETE 2 OF THE FOLLOWING:

OPTION 1:

10-9-8-7-6-5-4-3-2-1 reps each* of:
Bar muscle-ups
Squat snatches

  • Athletes work one at a time, alternating after each round. Time cap: 20 minutes

OPTION 2:

2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)

  • Time cap: 20 minutes

OPTION 3:

1-rep-max* completed as a complex:
Deadlift + hang clean + hang clean & jerk

  • Time cap: 10 minutes

OPTION 4:

For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars

  • M 50-lb. dumbbells, 24-in. box, Time cap: 15 minutes

Mon Sep 24

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“HOLTZ”

6000/4000# Deadlift
400m Run
5000/3500# Back Squat
400m Run
4000/3000# Power Clean
400m Run
3000/2000# Bench Press
400m Run
2000/1400# Strict Press
400m Run
1000/600# Weighted Pull-Ups
400m Run

* This Hero workout is structured in a way that allows you to choose your own weights and rep scheme, all you have to do is hit the prescribed weights for each of the lifts. If you cannot complete the deadlift in less than 35 reps (or about 175/115) than scale all the weights by taking a percentage of each. For example, multiply all totals by .8 and complete calculated weights.

*If you would like an added challenge, grab a vest or bag for the runs.

Tue Sep 18

STRENGTH:

Tempo Back Squat
6 Sets of 2, Starting at 55%
* Climbing to a moderate load. 3 second negative, 3 second pause in bottom. Must maintain consistent speed for entire descent and absolutely no bounce.

MIDLINE:

Superset, Resting as Needed:
3x10 Barbell Row, Climbing
3x10 Seated DB Press (each side)
3x12 Strict Toes-2-Bar or V-ups

Mon Sep 17

CONDITIONING:

“THE SEVEN”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

* 30 Minute Time Cap. This workout can be done as a team or solo, same cap applies to both. If done solo, there is no going back, you have been warned.

** A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.