Sept 15 2014
Fitness Increasing loads over last week 4 sets: Strict shoulder press x 2-4 3 sets: DB reverse fly’s x 10’s (W-T-Y) 3 sets of complex: Rip trainer chop x 12 each side (build speed) Sand bag plank x 45 seconds 12 minute AMRAP 1-2-3-4 etc sets of: 15 KB swings 50 SU between each round: 250 m run Performance Increasing loads over last week Find your 1 RM Shoulder press is 3-5 sets 3 sets: DB reverse fly’s x 10’s (W-T-Y) 3 sets of complex: Rip trainer chop x 12 each side (build speed) Sand bag plank x 45 seconds 12 minute AMRAP 1-2-3-4 etc sets of: 15 KB swings 24/16 30 DU between each round: 250 m run Sport 15 minutes: Snatch doubles Every 2 minutes x 5 sets 1 bar MU + max distance HS walk in 60 sec 2 bar MU + max distance HS walk in…
Sept 13 2014
“Hotshots 19” Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is dedicated to the lost firefighter: Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, 31 Grant McKee, 21 Travis Turbyfill, 27 Andrew Ashcraft, 29 Kevin Woyjeck, 21 Anthony Rose, 23 Eric Marsh, 43 Christopher MacKenzie, 30 Robert Caldwell, 23 Sport “Hotshots 19” 6 rounds for time 30 air squats 19 power cleans 135/95 7 strict pull ups 400 m run Performance Use a power clean weight @50 – 60% Fitness 6 rounds for time: 30 air squats 19 Heavy Russian Swings 7 Horizontal ring rows 250 m run
Sept 12 2014
Fitness 3 minute clock 3 sets: 50 SU + 10 alt. DB Snatches + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 50 SU + 10 DB push press + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 50 SU + 10 V sits + AMRAP Burpees Performance 3 minute clock 3 sets: 20 DU + 10 alt. DB Snatch 50/35 + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 20 DU + 10 DB push press 50/35 + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 20 DU + 10 T2B + AMRAP Burpees Sport T/TT Rowing: Take your 5 K goal pace and hold it for as long as possible. When your average drops by 5 seconds rest 3-5 minutes. Record distance of each piece and number of breaks.
Sept 11 2014
Fitness and Performance 4 sets: Single arm single DL x 6 each leg Rest 1 minute Medicine ball russian twist x 20 Rest 1 minutes 60 seconds DU practice Rest 1 minute For Reps: 4 minutes Row cals Rest 1 minute 3 minutes Wall balls Rest 1 minute 2 minutes KB swings Rest 1 minute 1 minute DU Review Jan.31.2014 Sport 8 minutes: 3 position power snatch 8 minutes: 3 position power clean 8 minutes: 3 RM jerk (rack) For time 50 DU 12 HSPU 250 m run 40 DU 9 HSPU 250 m run 30 DU 6 HSPU 250 m run