Hero Month! During this month we will have 4-5 named hero workouts each week! What is a hero? Well, anyone who has lost their life serving our country or defending it in some way. The names of these workouts we do are real people who were known within our space/community/methodology and had a combination of movements and rep schemes put together that reflected their life, some movements that, maybe, they really enjoyed doing or even a combo of things that represent the mission they were on when killed. So what’s your job this month? Pay attention and pay respect. How? Come in and go hard, warm up well, cool down well and understand that these workouts are often very potent! They can create a solid amount of soreness when done properly–so scale accordingly, eat/hydrate well and prioritize sleep outside of the gym. Yes, this sounds a lot like what you should be doing ALL THE TIME, so keep at it, or do it better. Pay respect by thinking of these men and women as you enter a place of physical or mental discomfort. In those moments, push harder and surrender to staying in that moment and continuing on regardless of the discomfort. And as usual, HAVE FUN!
Holleyman:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
400m run
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3 inchworm
6 Spider-Man
8 no push up burpee
3 rounds
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5 air squat
3 pike push or strict hspu
5 ground to overhead (plate of choice)
3 rounds
In the 15:00 build to a heavy power clean single! No misses, no slop. Goal here is to simply prime you for the workout.
RX Conditioning:
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
With a running clock, as fast as possible perform 30 rounds of the work in the order written: 5 Wall Ball Shots, 3 Handstand Push-Ups, and 1 Power Clean.
Score is the time on the clock when the 30th round is complete.
When appropriately scaled, the workout should take 25-35 minutes.
Intermediate:
30 Rounds for Time
5 Wall Ball Shots (20/14 lb)
1 Handstand Push-Up
1 Power Clean (155/105 lb)
Baseline:
20 Rounds for Time
5 Wall Ball Shots (14/10 lb)
3 Push-Ups
1 Power Clean (95/65 lb)
1:00 couch stretch each leg
1:00 seated spinal twist each side
