Sat, Nov 14, 2015


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary 20, 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife, Megan, and one-year old son, T.J.

Workout of the Day


  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 10 Deadlifts (65-95#)
  • 10 Hang Power Cleans (65-95#)
  • 10 Push Presses (65-95#)


Modified DT – 2 mins. on, 1 min. off to complete:

5 rounds of:

  • 12 Deadlifts (135/95)
  • 9  Hang Power Cleans
  • 6  Push Jerks

You will have 2 mins. to get through as much of the Hero Workout (DT) as possible. Once the two minute clock hits, you will stop and rest for one minute. When your minute is up, you will pick up where you left off and keep going. Do not start DT over again, just pick up and continue. It’s lots of fun….

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