July 8, 2019 Josh Rogers


Swingin into the week!




  • 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

Hero WOD “Small”

Three rounds for time:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters




ABC are all 15 min AMRAPs
Begin each AMRAP with 800m run or row buy in
45 min running clock, no extra rest

A. buy in
10 pistols per leg
15 weighted sit ups
20 HR push ups
30 step ups, alternating

B. buy in
10 bench press
15 burpees
20 cal bike
30 jump rope

C. buy in
10 thrusters
15 bent over 2 arm DB row
20 lunges
30 mtn climbers



Quote of the Day

“It is fatal to enter a war without the will to win it.” – Douglas MacArthur

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