Friday June 9, 2023

cfelation

Jun 8, 2023

1 min read

WE ARE CONTINUING OUR SUMMER SLAM OF HERO WORKOUTS EVERY FRIDAY (thru summer)

"Hotshots 19"

6 Rounds For Time

30 Air Squats

19 Power Cleans (95/135)

7 Strict Pull-Ups

400 meter Run

Our variation:

5 Rounds for Time

25 Air Squats

15 Power Cleans (75/115)

5 Strict Pull ups (8 Kipping)

Run 2 laps

Recent Posts

See All

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Sat. Sept. 19, 2026

HAPPY BIRTHDAY YOUNG MAN! We ll have a bday WOD SOON, today will be ya little tribute: WOD (Tribute but not actual) Buy in: 20 Deadlifts (70% of 1RM) Then, 6 Rounds of 7 GI Janes (burpee pull up) 7 A

Comments