Help keep your group healthy and happy!
5
-
6
minutes warming up
22
-
25
minutes working out
It's the last Saturday of the month, which means is Hero Workout Day! Today we've chosen Morrison which has a LOT of reps of something familiar movements. Please modify accordingly.
More information about this Hero Workout:
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
"Morrison"
50-40-30-20-10
Wall Balls
Box Jumps
Swings
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Wall Balls
Equipment: medicine ball or weighted spherical object (LOL), dumbbell, kettlebell, backpack and keep the object in your hands as you stand up and press --> use a basketball or bouncy ball and throw the ball up to your wall as you stand up.
Box Jumps
Options: use a higher or lower surface to jump onto --> perform jumps over your weight --> no Step-ups today.
💪 perform Quick Jumps.
🤰 perform Back-rack Carry, in seconds.
Equipment: elevated surface like a box, bench, chair, stool.
Swings
Options: perform overhead, then to the eye level, then to chest level.
🤰perform Single-arm Swings, chest level, switching arms as needed.
Equipment: single weight like a kettlebell, dumbbell, backpack.
💪/🤰
- Rep Scheme: 10-15-20-25 reps
- Add a 60-sec. rest after each round.
- Time Cap: 20-min.
Have a question? Chat with your coach.
✅ Something for Wall Balls.
✅ Something to jump on.
✅ Weight for Swings.
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds
Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side
🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds
5
-
6
minutes warming up
22
-
25
minutes working out
It's the last Saturday of the month, which means is Hero Workout Day! Today we've chosen Morrison which has a LOT of reps of something familiar movements. Please modify accordingly.
More information about this Hero Workout:
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
