Monthly Focus
Hero Workouts
- Welcome to September! This month, we honor individuals who lost their lives in the line of duty.
- Athletes will build capacity at grinding through extra challenging workouts.
- We will have Hero workouts Loredo, Jack, Alexander, JT, Wyk, and a partner variation of Badger.
- Plus, take the opportunity to get an extra push to PR a handful of past workouts!
Monday, September 2nd
“Loredo”
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
30 minute time cap
Tuesday, September 3rd
WORKOUT
– SPICY – (RX)
For time:
10 wall walks
800/1,000-m row
10 wall walks
– MEDIUM –
For time:
5 wall walks
800/1,000-m row
5 wall walks
– MILD –
For time:
10 inch worms
600/800-m row
10 inch worms
Skill Work
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Wednesday, September 4th
Strength (Today’s MAIN Focus)
Front Squat
– SPICY – (RX)
3-3-3-3-3 reps for load:
Front squat
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
Post-Strength Workout
For time:
-SPICY- (RX)
25 goblet squats (53/35)
40 Toes 2 Bar
25 Goblet squats
-MEDIUM-
25 goblet squats (35/26)
40 Toes to Something
25 Goblet squats
-MILD-
25 air squats
40 V-ups or Tuck-ups
25 air squats
6 Minute Time Cap!!
Thursday, September 5th
Strength
Push Press
Pre-workout:
EMOM 9:
1 push press
– Build in load.
Workout
“Jack”
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Friday, September 6th
Workout
– SPICY -(RX)
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
– MEDUM –
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
– MILD –
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Skill Work
Post-workout For Time:
Accumulate:
-SPICY- (RX)
50 GHD sit-ups
-MEDIUM-
50 Weighted Sit-ups
-MILD-
50 V-ups or Tuck-ups
Saturday, September 7th
Partner Workout
In teams of two, complete:
– SPICY – (RX)
On a 15:00 clock:
60 bar-facing burpees
60 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
– MEDIUM –
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)
– MILD –
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
600-m run
Max-reps hang squat cleans in the remaining time (35/45 lb)
*Split the burpees and wall-ball shots as needed between partners. Complete run together.
Split hang squat cleans as needed.
Sunday, September 8th
Skill Work
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
Workout
– SPICY -(RX)
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– MEDIUM –
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
– MILD –
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
