top of page

Sep. 26-Oct 1


A. Snatch+OHS (2+1)@55,60,65,65,70,70

B. Deadliftx3x5-pause for 2 secs below knee and 3 secs down to floor


80 Wall Ball

60 Cal Row

40 CTB or pullup

30 Deadlifts



A1. Lu Raisesx12x2

A2. Bench Pressx8x2

B. Bench Pressx5x3@70% of 1RM

C. Bodyweight Skull Crushersx12x3

40/30 Cal Bike

150 FT Sandbag Bear HUG carry

15 MU or Dips

300 FT Sled Push

15 MU or Dips

150 FT Sandbag BEAR hug carry

40/30 cal Bike


A. Below the knee hang clean+clean

B. Back Squatx5x3@70%. x3x2@75%

1 set every 5 min for 25 min

1000/800M c2

20 Air Squats

20 GHD or 30 abmat

60 DU


A. Chin Upsx5x5

B. Barbell Bent Over Rowx10x3

C. Barbell Sweepsx12x3

3 rounds

200M Run

12 Single Arm DB Thrusters

12 Squat Jumps

12 Burpees


A. Dipx5x4

B. 1 Max Set of "HSPU"-then 3 sets of 60% of those reps

0-8 min

50 Box Jump Overs

50 T2B

50 OHS

8-16 min

50 OHS

50 T2B

50 Box Jump Overs

83 views0 comments

Recent Posts

See All

Monday Pick one and get after it!!! Don't do MANION dammit. If the hero workout