Level 1

Choose 1 Hero Workout:

“Jack”

AMRAP in 20 Min

10 Push Press 115/78#

10 KB Swings 53/35#

10 Box Jumps 24/20″

Post total number of reps.

or

“Coe”

10 Rounds

10 Thrusters 95/63#

10 Ring Push Ups

Post time.

 

Level 2

Choose 1 Hero Workout:

“Moore”

AMRAP in 20 Min

1 Rope Climb

400M Run

Max Reps HSPU

Post completed rounds and total number of HSPU.

or

“Mr. Joshua”

5 Rounds

400M Run

30 GHD Sit Ups

15 Deadlifts 250/175#

Post time.

 

Barbell Club

Overhead Squat 5,5,5,5,5

+

EMOM for 20 Min: 1 Squat Clean + 2 Front Squats

Post loads.