WORK CAPACITY:
Tabata Intervals
Row for Calories
Double Unders
V-Ups
Burpees to a plate
STRENGTH:
For Time:
30 Manmakers (50/35)
WEDNESDAY 230705
WORK CAPACITY:
For Time until 140 Reps are complete. (split anyway)
Toes to Bar
Shoulder to Overhead (135/95)
STRENGTH:
4 Rounds of:
5 Barbell Z-Press
straight into
1 Max Set of Floor Press
2:00 Rest
TUESDAY 230704
WORK CAPACITY:
“Hot Shots 19”
Six rounds for time of:
30 Squats
19 Power Cleans 135/95)
7 Strict Pull-ups
400 Meter Run
On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team lost their lives while fighting a fire in Yarnell, Arizona:
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
MONDAY 230703
WORK CAPACITY:
12-9-6-3-6-9-12 reps for time of:
Thrusters (95/65)
Handstand Push-up
STRENGTH:
Back Squat 2-2-2-2-2
SATURDAY 230701
WORK CAPACITY:
10-9-8..3-2-1 Reps for time of:
100m Run
Clean & Jerk (135/95)
STRENGTH:
Squat Clean 3-3-3-3-3-3
FRIDAY 230630
WORK CAPACITY:
For Time:
20 Bar Facing Burpees
20 Shoulder to Overhead (135/95)
20 Bar Facing Burpees
20 Front Rack Reverse Lunges (135/95)
20 Bar Facing Burpees
20 Shoulder to Overhead (135/95)
20 Bar Facing Burpees
STRENGTH:
Split Jerk 3-3-3-2-2-1-1
THURSDAY 230629
WORK CAPACITY:
For Time:
2:00 on / 1:00 off until completion
80/60 Calorie Row
20 Bar Muscle Ups
60/50 Calorie Row
10 Bar Muscle Ups
40 Calorie Row
5 Bar Muscle Ups
WEDNESDAY 230628
WORK CAPACITY:
AMRAP in 16 minutes of:
15 Wall Balls (20/14)
2 Wall Walks
50 Double Unders
STRENGTH:
Strict Press 5-5-3-3-1-1
TUESDAY 230627
WORK CAPACITY:
3 Rounds for time of:
400 Meter Run
1:00 Max Power Snatch Reps (95/65)
1:00 Rest
STRENGTH:
Snatch Complex
In 14:00 establish a heavy complex
1 Hang Power Snatch + 1 Hang Squat Snatch
Build weight across sets
MONDAY 230626
WORK CAPACITY:
5 Rounds for time:
10 Handstand Push-ups
12 Pistols
14 Thrusters (75/55)
2:00 Rest
STRENGTH:
Front Squat 5-5-5-5
SATURDAY 230624
WORK CAPACITY:
Every 3:00 for 18:00
8 Bar Facing Burpees
10 Front Rack Lunge Steps (115/80)
8 Bar Facing Burpees
10 Shoulder to Overhead (115/80)
*Score is your slowest round
STRENGTH:
Bench Press 10-10-10-10-10
FRIDAY 230623
WORK CAPACITY:
For Time:
200 Meter Run
27 Overhead Squat (95/65)
200 Meter Run
21 Overhead Squat (95/65)
200 Meter Run
15 Overhead Squat (95/65)
200 Meter Run
9 Overhead Squat (95/65)
STRENGTH:
EMOM for 12 minutes (6 Rounds)
1 Set of Muscle Ups or Pull Ups
3 Hang Power Snatch
Rotate movements on the minute
THURSDAY 230622
WORK CAPACITY:
AMRAP in 5 minutes of:
500 Meter Row
Max Wall Walks in remaining time
3:00 Rest
AMRAP in 5 minutes of:
500 Meter Row
Max Single Dumbbell Devils Press in remaining time (50/35)
3:00 Rest
AMRAP in 5 minutes of:
500 Meter Row
Max Air Squats in remaining time
STRENGTH:
Every 2:00 for 8:00
1 Set of Double Dumbbell "Z-Press"
WEDNESDAY 230621
WORK CAPACITY:
4 Rounds for time of:
15 Deadlifts (185/125)
200m Run
15 Box Jumps (24/20)
200m Run
STRENGTH:
Tempo Deadlift 5-5-3-3-2-2
TUESDAY 230620
WORK CAPACITY:
50-40-30-20-10
Wall Balls (20/14)
25-20-15-10-5
Burpees
10-10-10-10-10
Back Squats
MONDAY 230619
WORK CAPACITY:
30-20-10 Reps for time of:
Hang Power Clean & Jerk (95/65)
Toes to Bar
STRENGTH:
Build to a heavy comples of:
2 Push Jerk + 2 Split Jerk
SATURDAY 230617
WORK CAPACITY:
(PARTNER WOD)
AMRAP in 24 minutes of:
100 Meter Run
5 Lateral Bar Burpees
Power Clean + Squat Clean + Hang Squat Clean (185/125)
*Alternate complete rounds with a partner*
FRIDAY 230616
WORK CAPACITY:
3 Rounds for time of:
50/40 Calorie Bike
7 Deadlift (255/165)
50ft Handstand Walk
2:00 Rest
STRENGTH:
Deadlift 1-1-1-1-1-1-1
THURSDAY 230615
WORK CAPACITY:
4 Rounds for time of:
400 Meter Run
10 Ring Dips
500 Meter Row
10 Ring Dips
WEDNESDAY 230614
WORK CAPACITY:
3 Rounds for time of:
90 Double Unders
30 Sit Ups
10 Front Squats (185/125)
STRENGTH:
Front Squat 6-5-4-3-2-1
