Workout of the Day

HERO WORKOUT

“DILLER”

31- min amrap

buy in

• 105 cal machine
• 110 double unders

amrap in remaining time:

• 26 burpees *split
• 35 air squats *synchronised 
• 7 deadlifts (225/155) *each

rep count based off :

• 31: Age when Jonathan was killed
• 105: The command he worked in
• 110: The Detective shield number he received when he was promoted to Detective First Grade at his funeral
• 26357: His Police Officer shield number

ascension project week 6 day 4

4 rounds (40-min)

• 400m run or 20 cal bike
• 20 burpees to plate
  • rest 1-min
• 20 cal row/ski
• 30 wall ball
  • rest 1-min

ascension project week 6 day 3

3 sets : 1 muscle snatch + hang snatch + ohs
3 sets : 2 x (1 high pull  + 1 hang snatch) *both from above knee
2 sets : 1 liftoff (above knee)+ 1 snatch (floor)
2 x 3 : snatch  *catch lower each rep

3 Rounds (16-min):

• 400m run
• 12 power snatches (95/65)
• 15 T2B
• 20 box jump overs

ascension project week 6 day 2

2 sets of each:

• :30-:60 handstand hold
• 15 oh lat raises
• 100ft oh kb/db carry

then complete….

• 4 x 4 : shoulder press @ 8/10 rpe
• 2 x 8 : pause push press @ top weight from part 1.
  • pause in dip & lock out at top
• heavier than last week 

for time (25-min)

• 800m Run
  • 10 Rounds:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats
• 800m Run

ascension project week 6 day 5

2 sets :

10 back racked reverse lunge
10 weighted kossak
:60 squat hold *kb

back squat : 5 x 3 @ 80-85% of 5rm
front squat – 4 x 3 @ 75%

optional conditioning

• 4 x 15 cal bike + 200m run
• 2 sets
  • 30 cal row
  • 400m run
    • rest 2-min

ascension project week 5 day 5

4 x 3 : clean pulls @ 100% of max clean

3 sets :

• 10 single-arm DB bent over row *pause at top (10 each arm)
• 10 tempo ring rows  *3/1/2
• 10 barbell rdl *3 second controlled down

4 Rounds  25 min

* 600m Run
* 10 Pull-Ups
* 20 Push-Ups
* 30 Air Squats

ascension project week 5 day 2

2 sets of each:

• :30-:60 handstand hold
• 15 oh lat raises
• 100ft oh kb/db carry

then complete….

• 4 x 4 : shoulder press @ 7/10 rpe
• 2 x 8 : pause push press @ top weight from part 1.
  • pause in dip & lock out at top

for time (16-min)

21 – 15 – 9

• db push press (50/35)
• pull ups

*200m run after each round

ex.  21 + 21 + 200m +15 + 15 + 200m…..