Saturday, 3/31/18

Weightlifting

Power Clean (Work up to a heavy single )

(15min)

Metcon

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

To learn more about Havana click here

Friday, 3/30/18

Weightlifting

(30min)
Linear Progression Week 6

1A: Box Jumps  (5×5 30/24)

1B: Back Squat (5-5-5-5-5@ (WK4+5#))

1C: Ab mat sit-ups  (Weighted 5×10 35/20# DB)

1D: 90 Second Rest (5×1)

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
(18min)

Thursday, 3/29/18

Gymnastics

Metcon (AMRAP – Reps)

EMOM 16
Minute 0,4,8,12 – 10 Handstand kicks
Minute 1,5,9,13 – 10 Seated leg raises
Minute 2,6,10,14 – 10 Supermans
Minute 3,7,11,15 – 6 Handstand Push-ups

If you don’t miss any rep, 144 reps total

Metcon

Metcon (AMRAP – Reps)

AMRAP 9
12 Toe to bar – 2 Burpees every time you drop from the bar
12 KB Swings 2/1.5 pood – 2 Burpees every time you drop the KB

Total score is total reps of T2B+KB swings – Total burpees

Try your best to finish 12 reps unbroken

Video

(15:49)
Squat Cheat sheet – Brian Alsruhe)

Wednesday, 3/28/18

Weightlifting

(30min)
Linear Progression Week 6

1A: Strict Pull-ups  (Wide grip 5×5)

1B: Shoulder Press (5-5-5-5-5@(WK5 + 2.5#) )

or Week1 Top set+17.5#

1C: DB/KB Side Bend (5×8 each arm 50/35)

1D: 90 Second Rest (5×1)

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Box Jump 24/20
Power Snatch 75/55
Chest to bar pull-ups

(16min)
Scaled for C2B= pull-ups=Banded pull-ups

Tuesday, 3/27/18

Weightlifting

(30min)
Linear Progression Week 6

1A: Russian Kettle Bell Swing (5×8 AHAP)

1B: Deadlift (5-5-5-5-5@(WK5+5#))

1C: Hollowrocks  (5×11 )

1D: 90 Second Rest (5×1)

Metcon

Metcon (Time)

For time,
3 Rounds of
10 Overhead squats 135/95
50 Double unders

(9min)

Monday, 3/26/18

Gymnastics

Metcon (No Measure)

EMOM 12
Minute 0,4,8 – 3 Toe to Ring + 3 Hip to Ring, or 8 Toe to Rings
Minute 1,5,9 – 4 Muscle up Transitions
Minute 2,6,10 – 1-3 Muscle ups or Muscle up attempts
Munite 3,7,11 – 1 minute rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
3 Wall climbs
10 Up-down
5 Parallette pass through (Forward+back=1)
10 Grasshoppers (right+left=1)

Friday & Saturday, 3/23-3/24/18

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Application Upgrades: We will be performing application upgrades on Saturday, March 24th, 201