Hero “JT” 21-15-9 HSPU Ring Dips Push-upsRead More

7 RFT 2 Min AMREP 15 wall ball 20/14 Max power cleans 165/115 Rest 2 min between rounds *score is total power cleans*Read More

Snatch 1-1-1-1-1Read More

4 RFT: 400m Run 7 Power cleans 135/95 400m Run 7 Jerks 135/95 400m Run 7 Front Squat 135/95 *45 minute time capRead More

15 Min AMRAP 3 Deadlifts 275/205 6 HSPU 12 Goblet Squats 53/35Read More

Coach’s ChoiceRead More

**HERO WEEK** Hero “Loredo” 6 RFT 24 Air Squats 24 Push ups 24 Walking lunge steps 400m RunRead More

**HERO WEEK** Hero “Omar” 10 Thrusters 95/65 15 Bar-facing burpees 20 Thrusters 25 Bar-facing burpees 30 Thrusters 35 Bar-facing burpees *BF burpees = athlete jumping over bar and facing it each timeRead More

**HERO WEEK** Hero “Sham” 7 RFT 11 Deadlifts (Bodyweight) 100 meter sprintRead More

**HERO WEEK ** Hero “Bradley” 10 RFT 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees 30 Second restRead More