All right Guys and Gals, 31 heroes is coming up quick, August 1st to be exact. We have had a few questions so far about the workout, about who can attend, and things of that nature. Well it is open to whoever wants to sign up and participate with us. Bring family and friends, the more the merrier. The workout is scalable just like all our workouts so we will make it work for all fitness levels. So that being said go register here https://www.31heroes.com/register-for-31heroes-2015/.  We hope to have a good turnout it'll be a good time. 

General Programming:

 1) Coach led Warm-up


2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5


3) 15 min AMRAP of

15 Hang power cleans 135/95

20 v-ups

50 Double unders


4) Mobility/stretching

1a) Calf smash Pg 378 in “the book”

1b) Lower back smash Pg 290 in “the book”

1c) Gut smash  Pg 296-297 in “the book”


Competition programming:

1) Find A 1RM Front Squat


2) 3xME handstand walks for total distance


3) 4x400m sprints (all out efforts) rest 1:1


4) Mobility




No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277