SATURDAY 8-10-19


3 Rounds:

30 Seconds Active Samson

30 Seconds Spiderman w lunge instep

30 Seconds Inchworm

30 Seconds Cossack Squats

3 Rounds:

100 Meter Run

10 Lateral Box Step-ups (Each Leg)

10 Glute Bridges (2 Second Pause at Top)

10 Slow Air Squats

each round increase to box jump and 3rd round increase height on box


Barbell Warmup

1 x empty bar

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Build up to workout weight for thruster


“31 Heroes” (Team Version)

Teams of 2


8 Thrusters (155/105)

6 Rope Climbs (15′)

11 Box Jumps (30/24)

*400 Meter Continuous WEIGHTED Run (50/35)


• Grinding through some heavy grunt work in this partner style Hero workout

• There is also the option to complete this as an individual

• One partner is always out for a weighted run while the other works through the three inside movements

• Athletes switch stations when one partner is back from the run

• Teammates will pick up where the other athlete left off

• For example: If one athlete finished 3 rope climbs, the returning partner will start on rope climb number 4

• Choose a heavy thruster weight and a high box jump

• Should be able to complete the thrusters unbroken when fresh, but likely going 2-3 sets within the workout

• It is ok for teammates to use different weights, heights, or variations

“31 Heroes” (Individual Version)


8 Thrusters (155/105)

6 Rope Climbs (15′)

11 Box Jumps (30/24)

400 Meter Wreck Bag Run (50/35)

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