Hero Workouts

JT
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

Michael
800m Run
50 Back Extensions
50 Sit Ups
3 Rounds

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Daniel
50 Pull Ups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pull Ups

Josh
21 Over Head Squats (95#)
42 Pull Ups
15 Over Head Squats (95#)
30 Pull Ups
9 Over Head Squats (95#)
18 Pull Ups

Jason
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Badger
30 Squat Clean (95#)
30 Pull-ups
Run 800m
3 Rounds

Joshie
21 Right Arm Snatches (40# Dumb Bell)
21 L Pull Ups
21 Left Arm Snatches (40# Dumb Bell)
21 L Pull Ups
3 Rounds

Nate
2 Muscle Ups
4 Handstand Push Ups
8 Kettle Bell Swings (2 Pood)
AMRAP in 20 minutes.

Randy
75 Power Snatches (75#)

Tommy V
21 Thrusters (115#)
12 Rope Ascents (15 feet)
15 Thrusters (115#)
9 Rope Ascents (15 feet)
9 Thrusters (115#)
6 Rope Ascents (15 feet)

Griff
800m Run
400m Run Backwards
800m Run
400m Run Backwards

Ryan
7 Muscle Ups
21 Burpees
5 Rounds

Erin
15 Dumb Bell Split (40#)
21 Pull Ups
5 Rounds

Mr. Joshua
400m Run
30 GHD Sit Ups
15 Deadlift (250#)
5 Rounds

DT
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerk (155#)
5 Rounds

Danny
30 Box Jumps (24″)
20 Push Press (115#)
30 Pull Ups
AMRAP in 20 minutes