Shift Workout – March 31-April 2nd

Each FF complete 4 sets as fast as possible (each time through the list is one set) 20 dumbbell swings (heavy as possible without sacrificing form) 20 push ups 400m run (place a cone at 50m then run to it and back 4x) 50m is approx. 65 walking paces rest 5 min hold...

Shift Workout – March 28-30th

Place a cone @50m (65 walking paces) Run to the cone and back for 5 min rest 2 min Run to the cone and back for 4 min rest 1.5 min Run to the cone and back for 3 min rest 1 min Run to the cone and back for 2 min rest 5 min In teams of 2, complete as many sets as...
HERO Elite Cycle April-June 2020

HERO Elite Cycle April-June 2020

We are about to start our newest 12 week cycle on April 6th. After you complete these tests in week one we will give you a series to workouts for the next 10 weeks to be able to improve your scores on June 22nd. Our goal is to give you a program that is both fun to do...

Shift Workout – March 25-27th

As a crew, see how many pull ups you can do in 6 min rest 4 min In teams of 2, complete the following list: 400m run (together) 100 push ups (split up reps) 400m run 100 body squats 400m run 100 sit ups 400m run 100 supermans 400m...

Shift Workout – March 22-24th

For as long as possible: From 0:00 – 3:00 complete 2 sets of: 10 push ups 10 jumping squats From 3:00 – 6:00 complete 2 sets of 12 push ups 12 jumping squats From 6:00 – 9:00 complete 2 sets of 14 pushups 14 jumping squats Follow the same pattern until you cannot get...

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