July 12, 2019 Josh Rogers


Meanwhile, in the upside down…




  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!




S&P Cycle: squat – pull – press – PULL – off

A. Snatch: to a heavy single

B. “Randy”
75 power snatches for time (75/45)

P.S. – Umm… yeah, sorry ’bout the double thruster sets on Hildy… def supposed to be wall balls.  Not really sure what happened there.  But, look at it this way… ya’ll scaled UP without even knowing it.  Boom!




A. AMRAP in 6 min
Push up to renegade row: 3, 6, 9, 12…
Box jumps: 3, 6, 9, 12…

B. AMRAP in 6 min
Burpees: 3, 6, 9, 12….
100m run each round

C. AMRAP in 30 min
50 sit ups
400m run
50 dips
400m run
50 air squats
400m run
50 pull ups/ body rows
400m run



Quote of the Day

“Lead me, follow me, or get the hell out of my way.” – George S. Patton Jr.

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