THE HEROES
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JT
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MICHAEL
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JASON
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21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups
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3 Rounds for time:
Run 800m
50 Back Extensions
50 Sit-Ups
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For time
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
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MURPH
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DANIEL
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JOSH
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For time:
Run 1600m
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1600m
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For time:
50 Pull-Ups
Run 400m
21 Thrusters (43/30)
Run 800m
21 Thrusters (43/30)
Run 400m
50 Pull-Ups
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For time:
21 OH Squats (43/30)
42 Pull-Ups
15 OH Squat (43/30)
30 Pull-Ups
9 OH Squat (43/30)
18 Pull-Ups
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BADGER
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JOSHIE |
NATE
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For time
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups25 Squats
20 Muscle-Ups |
3 Rounds for time
21 DB Snatches R (18/14) 21L-Pull-ups
21 DB SnatchesL (18/14)
21 L-Pull-ups
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AMRAP 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings (32/24)
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RANDY
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TOMMY V |
GRIFF
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For time
75 Power Snatche (35/25)
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For time
21 Thrusters (52/36)
12 Rope Climb (6m)
15 Thrusters (52/36)
9 Rope Climb (6m)
9 Thrusters (52/36)
6 Rope Climb (6m)
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For time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards |
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RYAN
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ERIN
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MR JOSHUA
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5 Rounds for time
7 Muscle-Ups
21 Burpees
Each Burpee terminates with a Jump 30cm above max standing reach
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5 Rounds for time
15 DB Split Cleans (18/14)
21 Pull-Ups
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5 Rounds for time
Run 400m
30 Glute Ham Sit-Ups
15 Deadlifts (114/80)
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DT
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DANNY
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HANSEN
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5 Rounds for time
12 Deadlifts (70/50)
9 HP Cleans (70/50)
6 Push Jerks (70/50)
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AMRAP 20 minutes
30 Box Jumps (61/51cm)
20 Push Presses (52/36)
30 Pull-Ups
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5 Rounds for time
30 KB Swings (32/24)
30 Burpees
30 Glute Ham Sit-Ups
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TYLER
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STEPHEN
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GARRET
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5 Rounds for time
7 Muscle-Ups
21 Sumo Deadlift High Pull (43/30)
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30-25-20-15-10-5
GHD Sit-Ups
Back Extensions
Knees to Elbows
Stiff Leg Deadlifts (43/30)
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3 Rounds for time
75 Squats
25 Ring Handstand Pus-Ups
25 L-Sit-Ups
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WAR FRANK
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MC GHEE
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PAUL
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3 Rounds for time
25 Muscle-Ups
100 Squats
35 GHD Sit-Ups
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AMRAP 30 minutes
5 Deadlifts (125/85)
13 Push-Ups
9 Box Jumps (61/51 cm)
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5 Rounds for time
50 Double Unders
35 Knees to Elbows
20m Overhead Walk (84/61)
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LUMBERJACK 20
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NUTTS
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ARNIE
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20 Deadlifts (125/85)
Run 400m
20 KB Swings (32/24)
Run 400m
20 Overhead Squats (52/36)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-Ups
Run 400m
20 Box Jumps (61/51cm)
Run 400m
20 DB Squat Cleans (20/15)
Run 400m
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For time
10 Handstand Push-Ups
15 Deadlifts (114/80)
25 Box Jumps (76/61 cm)
50 Pull-Ups
100 Wall Ball (9/6)
200 Double Unders
Run 400m with plate (20/15)
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With a 32/24kg KB
21 Turkish Get-Ups R
50 KB Swings
21 OH Squats L
50 KB Swings
21 OH Squats R
50 KB Swings
21 Turkish Get-Ups L
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JERRY
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LUCE
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JOHNSON
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For time:
Run 1600m
Row 2000m
Run 1600m
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3 Rounds for time wit a 10kg vest:
Run 1000m
10 Muscle-Ups
100 Squats
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AMRAP 20 minutes:
9 Deadlifts (111/78)
8 Muscle-Ups
9 Squat Cleans (70/50)
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ROY
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COE
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SEVERIN
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5 Rounds for time:
15 Deadlifts (102/78)
20 Box Jump (61/51cm)
25 Pull-Ups
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10 Rounds for time:
10 Thrusters (43/30)
10 Ring Push-Ups
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For time with 10kg vest:
50 Strikt Pull-Ups
100 Hand Release Push-Ups
Run 5000m
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HELTON
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RJ
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JACK
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3 Rounds for time:
Run 800m
30 Dumbell Squat Cleans (23/16)
30 Burpees
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5 Rounds for time:
Run 800m
5 Rope Climbs (6m)
50 Push-Ups
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AMRAP 20 minutes:
10 Push Presses (52/36)
10 KB Swing (24/16)
10 Box Jumps (61/51cm)
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THE SEVEN
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ADAM BROWN
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WHITTEN
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7 Rounds for time:
7 Handstand Push-Ups
7 Thrusters (61/43)
7 Burpees
7 KB Swings (32/24)
7 Pull-Ups
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2 Rounds for time:
24 Deadlifts (135/95)
24 Jump Box (61/51cm)
24 Wall Ball (9/6)
24 Bench Press (89/61)
24 Box Jump (61/51cm)
24 Wall Ball (9/6)
24 Cleans (66/48)
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5 Rounds for time:
22 KB Swings (32/24)
22 Box Jump (61/51cm)
Run 400m
22 Burpees
22 Wall Ball (9/6)
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FORREST
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BULL
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BULGER
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3 Rounds for time:
20 L-Pull-Ups
30 Toes to Bar
40 Burpees
Run 800m
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2 Rounds for time:
200 Double Unders
50 Overhead Squats (61/43)
50 Pull-Ups
Run 1600m
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10 Rounds for time:
Run 150m
7 Chest to Bar Pull-Ups
7 Front Squats (61/43)
7 Handstand Push-Ups
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BRENTON
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BLAKE
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COLIN
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5 Rounds for time with 10kg vest:
30m Bear Crawl30m Standing Broad-Jump
5 Burpees after every Broad Jump
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4 Roundqs for time:
30m Overhead Walking Lunge (20/15)
30 Box Jumps (61/51cm)
20 Wall Balls (9/6)
10 Handstand Push-Ups
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6 Rounds for time:
400m with sandbag (23/16)
12 Push Press (52/36)
12 Box Jumps (61/51cm)
12 SDHPs (43/30)
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THOMSON
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RANKEL
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HOLBROOK
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10 Rounds for time:
1 Rope Climb (6m) - begin: seated on floor
29 Back Squats (30/20)
10m Farmer Carry (61/43)
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AMRAP 20 minutes:
6 Deadlifts (102/70)
7 Burpee Pull-Ups
10 KB Swings (32/24)
Run 200m
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10 Rounds - each round for time:
5 Thrusters (52/36)
10 Pull-Ups
100m Sprint
Rest 1 minute
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LEDESMA
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WITTMAN
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MC CLUSKEY
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AMRAP 20 minutes:
5 Paralette Handstand Push-Ups
10 Toes trough rings
15 Med Ball Cleans (9/6)
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7 Rounds for time:
15 KB Swings (24/16)
15 Power Cleans (43/30)
15 Box Jumps (61/51cm)
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3 Rounds for time:
9 Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
Run 800m
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WEAVER
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ABBATE
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HAMMER
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4 Rounds for time:
10 L-Pull-Ups
15 Push-Ups
15 Chest to Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
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For time:
Run 1600m
21 Clean & Jerk (70/50)
Run 800m
21 Clean & Jerk (70/50)
Run 1600m
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5 Rounds - each round for time:
5 Power Cleans (61/43)
10 Front Squats (61/43)
5 Jerks (61/43)
20 Pull-Ups
Rest 90 seconds between rounds
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MOORE
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WILMOT
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MOON
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AMRAP 20 minutes:
1 Rope Climb (6m)
Run 400m
Max reps Handstand Push-Ups
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6 Rounds for time:
50 Squats
25 Ring Dips
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7 Rounds for time:
10 DB H. Split Snatch R (40/30)
1 Rope Climb (6m)
10 DB H. Split Snatch L (40/30)
1 Rope Climb (6m) |
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SMALL
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MORRISON
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MANION
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3 Rounds for time:
Row 1000m
50 Burpees
50 Box Jumps (61/51cm)
Run 800m
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50-40-30-20-10
Wall Ball (9/6)
Box Jumps (61/51)
KB Swings (24/16)
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7 Rounds for time:
Run 400m
29 Back Squats (61/43)
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GATOR
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BRADLEY
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MEADOWS
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8 Rounds for time:
5 Front Squats (84/59)
26 Ring Push-Ups
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10 Rounds for time:
Sprint 100m
10 Pull-Ups
Sprint 100m
10 Burpees
Rest 30 seconds
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For time:
20 Muscle-Ups
25 Lowers*
30 Ring Handstand Push-Ups
35 Ring Rows
40 Ring Push-Ups
*From an inverted hang on rings, slowly, with straight body and arms
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RICKY
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SANTIAGO
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CARSE
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AMRAP 20 minutes:
10 Pull-Ups
5 Dumbell Deadlifts (35/25)
8 Push-Press (61/43)
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7 Rounds for time:
18 DB Hang Squat Cleans (15/10)
18 Pull-Ups
10 Power Cleans (61/43)
10 Handstand Push-Ups
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21-18-15-12-9-6-3
Begin each round with a bear crawl
Squat Cleans (43/30)
Double Unders
Deadlifts (84/61)
Box Jumps (61/51)
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BRADSHAW
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WHITE
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WOOD
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10 Rounds for time:
3 Handstand Push-Ups
6 Deadlifts (102/70)
12 Pull-Ups
24 Double Unders
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5 Rounds for time:
3 Rope Climbs (6m)
10 Toes to Bar
21 Overhead Walking Lunge (20/11)
Run 400m
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5 Rounds for time:
Run 400m
10 Burpee Jump Box (61/51cm)
10 SDHP (43/30)
10 Thrusters (43/30)
Rest 1 minute
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HIDALGO
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J.J.
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JAG 28
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Run 3200m
Rest 2 minutes
20 Squat Cleans (61/43)
20 box Jumps (61/51cm)
20 Overhead Walking Lunge (45/25)
20 Box Jumps (61/51cm)
20 Squat Cleans (61/43)
Rest 2 minutes
Run 3200m
If you have a 10kg vest: wear it
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10!
Squat Clean (84/61)
Paralettes Handstand Push-Up
Start with 1 rep of Squat Cleans and 10 reps of Handstand Pus-Ups. For each round following the first one. The Squat Cleans reps will increase by one and the reps of the Handstand Push-Ups will decrease by one. Until the final round wich will be 10 reps of Squat Cleans and 1 rep of Paralette Handstand Pus-Ups
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For time:
Run 800m
28 Kettlebell Swings (32/24)
28 Strict Pull-Ups
28 Kettlebell Clean & Jerks (32/24) each)
28 Strick Pull-Ups
Run 800m
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RICKY
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DAE HAN
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RAHOI
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AMRAP 20 minutes
10 Pull-Ups
5 Dumbell Deadlifts (35/25)
8 Push-Press (61/43)
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3 Rounds for time:
Run 800m with a (20/15) barbell
3 Rope Climbs (6m)
12 Thrusters (61/43)
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AMRAP 12 minutes
12 Box Jumps (61/51cm)
6 Thrusters (43/30)
6 Bar-Facing Burpees
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ZIMMERMAN
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KLEPTO
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PHEEZY
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AMRAP 25 minutes:
11 Chest to Bar Pull-Ups
2 Deadlifts (142/100)
10 Handstand Push-Ups
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4 Rounds for time:
27 Box Jumps
20 Burpees
11 Squat Cleans (65/45)
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3 Rounds of time:
5 Front Squats (75/52)
18 Pull-Ups
5 Deadlifts (102/70)
5 Push Press (75/52)
18 Hands Released Push-Ups
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BRIAN
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NICK
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STRANGE
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3 Rounds for time:
5 Rope Climbs (6m)
25 Back Squats (84/61)
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12 Rounds for time:
10 Dumbell Hang Squat Clean (15/10)
6 Dumbell Handstand Push-Ups
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8 Rounds for time:
Run 600m
With 24/16 kg Kettlebells
11 Weighted Pull-Ups
11 Walking Lunge Steps
11 Kettlebell Thruster
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TUMILSON
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SHIP
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JARED
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8 Rounds for time:
Run 200m with 14/16 kg kettlebell
11 Dumbell Burpee Deadlifts (30/20)
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9 Rounds for time:
7 Squat Clean (85/61)
8 Burpee Box Jumps (36/24)
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4 Rounds for time:
Row 800m
40 Pull-Ups
70 Push-Ups
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TULLY
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HOLLEYMAN
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RALPH
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4 Rounds for time:
Swim 200m
23 Dumbell Squat Cleans (20/14)
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30 Rounds for time:
5 Wall Ball (9/6)
3 Handstand Push-Ups
1 Power Clean (102/70)
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4 Rounds for time:
8 Deadlifts (115/80)
16 Burpees
3 Rope Climbs (6m)
Run 600m
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CLOVIS
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For time:
Run 16km
150 Burpess Pull-Ups
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