HEROES

HEROES

JT

21-15-9

Handstand push-ups
Ring dips
Push-ups

MICHAEL

3 Rounds

Run 800 meters

50 Back Extensions
50 Sit-ups

MURPH

For time

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

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run
50 Pull-ups

JOSH

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps
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

3 Rounds

95 pound Squat clean, 30 reps

30 Pull-ups
Run 800 meters

JOSHIE

3 rounds

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups
The snatches are full squat snatches.

NATE

AMRAP 20 min.

2 Muscle-ups

4 Handstand Push-ups
8 2-Pood Kettlebell swings

RANDY

75 reps power snatch, 35kg

TOMMY V

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

GRIFF

Run 800 meters

Run 400 meters backwards

Run 800 meters
Run 400 meters backwards

RYAN

5 Rounds

7 Muscle-ups

21 Burpees
Each burpee terminates with a jump one foot above max standing reach

ERIN

5 rounds

40 pound Dumbbells split clean, 15 reps
21 Pull-ups

MR. JOSHUA

5 rounds

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps
DT

5 rounds

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

DANNY

AMRAP 20 min.

24″ box jump, 30 reps

115 pound push press, 20 reps
30 pull-ups

HANSEN

5 rounds:

30 reps, 2 pood Kettlebell swing

30 Burpees
30 Glute-ham sit-ups

TYLER

5 Rounds

7 Muscle-ups

21 reps 95 pound Sumo-deadlift high-pull

LUMBERJACK 20

20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45lbs each)
Run 400m

STEPHEN

30-25-20-15-10-5

GHD sit-up

Back extension

Knees to elbow
95 pound Stiff legged deadlift

GARRET

3 Rounds

75 Squats

25 Ring handstand push-ups
25 L-pull-ups

WAR FRANK

3 Rounds

25 Muscle-ups

100 Squats
35 GHD situps

MCGHEE

AMRAP 30 min.

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box
PAUL

5 Rounds

50 Double unders

35 Knees to elbows
185 pound Overhead walk, 20 yards

JERRY

Run 1 mile

Row 2K
Run 1 mile

NUTTS

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10′

200 Double-unders
Run 400 meters with a 45lb plate

ARNIE

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings
21 Turkish get-ups, Left arm

THE SEVEN

7 Rounds

7 Handstand push-ups

7 Thruster 135 pound

7 Knees to elbows

7 Deadlift 245 pound

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups
RJ

5 Rounds

Run 800 meters

15 ft Rope Climb, 5 ascents
50 Push-ups

LUCE

Wearing a 20 pound vest

3 Rounds

Run 1K

10 Muscle-ups
100 Squats

JOHNSON

AMRAP 20 min.

245 pound Deadlift, 9 reps

8 Muscle-ups
155 pound Squat clean, 9 reps

ROY

5 Rounds

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box
25 Pull-ups

ADAMBROWN

2 Rounds

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

COE

10 Rounds

95 pound Thruster, 10 reps
10 Ring push-ups

SEVERIN

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K
If you’ve got a twenty pound vest or body armor, wear it.

HELTON

3 Rounds

Run 800 meters

30 reps, 50 pound dumbbell squat cleans
30 Burpees

JACK

AMRAP 20 min.

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

FORREST

3 Rounds

20 L-pull-ups

30 Toes to bar

40 Burpees
Run 800 meters

BULGER

10 Rounds

Run 150 meters

7 Chest to bar pull-ups

135 pound Front squat, 7 reps
7 Handstand push-ups

BRENTON

5 Rounds

Bear crawl 100 feet

Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

BLAKE

5 Rounds

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wall Ball, 20 pound ball
10 Handstand push-ups

COLIN

6 Rounds

Carry 50 pound sandbag 400 meters

115 pound Push press, 12 reps

12 Box jumps, 24 inch box

95 pound Sumo deadlift high-pull, 12 reps

WHITTEN

5 Rounds

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees
22 Wall ball shots, 20 pound ball

BULL

2 Rounds of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups
Run 1 mile

RANKEL

AMRAP 20 min.

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood
Run 200 meters

HOLBROOK

10 Rounds

115 pound Thruster, 5 reps

10 Pull-ups

100 meter Sprint
Rest 1 minute between Rounds

LEDESMA

AMRAP 20 min.

5 Parallette handstand push-ups

10 Toes through rings

20 pound Medicine ball cleans, 15 reps

WITTMAN

7 Rounds

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps
15 Box jumps, 24″ box

MCCLUSKEY

3 Rounds

9 Muscle-ups

15 Burpee pull-ups

21 Pull-ups
Run 800 meters

WEAVER

4 Rounds

10 L-pull-ups

15 Push-ups

15 Chest to bar Pull-ups

15 Push-ups

20 Pull-ups
15 Push-ups

ABBATE

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps
Run 1 Mile

HAMMER

5 Rounds

135 pound Power clean, 5 reps

135 pound Front squat, 10 reps

135 pound Jerk, 5 reps

20 Pull-ups
Rest 90 seconds between each round

MOORE

AMRAP 20 min.

15 ft Rope Climb, 1 ascent

Run 400 meters
Max rep Handstand push-ups

WILMOT

6 Rounds
50 Squats
25 Ring dips

MOON

7 Rounds
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.

SMALL

3 Rounds
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

MORRISON

50-40-30-20-10
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

MANION

7 Rounds
400mt Run
135 pound Back squat, 29 reps