WORK CAPACITY:
Every 2:30 for 25:00
18/12 Calorie Bike
4 Wall Walks
WEDNESDAY 230712
WORK CAPACITY:
For Time:
600 Meter Run
60 Wall Balls (20/14)
400 Meter Run
40 Wall Balls (20/14)
200 Meter Run
20 Wall Balls (20/14)
STRENGTH:
Hang Squat Snatch 3-3-3-3-3-3-3-3
TUESDAY 230711
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Single Dumbbell Box Step Overs (24/20) (50/35)
5 Single Arm Devils Press (50/35)
STRENGTH:
:30 on :30 off until completion
15 Lateral Barbell Hops
Max Sumo Deadlift High Pulls (115/75)
*Continue rounds until the athlete completes 60 Sumo Deadlift High Pulls*
MONDAY 230710
WORK CAPACITY:
With a 30:00 Running Clock Complete:
3 Rounds:
15/12 Calorie Row
15 Hang Squat Cleans (95/65)
2:00 Rest
2 Rounds:
12/10 Calorie Row
12 Hang Squat Cleans (135/95)
2:00 Rest
For Time:
9/8 Calorie Row
9 Hang Squat Cleans (185/125)
In remaining time Establish a Hang Squat Clean 2RM
SATURDAY 230708
WORK CAPACITY:
8 Rounds of:
AMRAP in 1 minute / 1:00 Rest
1 Rope Climb
2 Squat Snatch (155/105)
Max Wall Balls (20/14)
STRENGTH:
Squat Snatch 1-1-1-1-1
FRIDAY 230707
WORK CAPACITY:
For Time:
40/30 Calorie Bike
120 Walking Lunge Steps
40/30 Calorie Bike
120 Walking Lunge Steps
40/30 Calorie Bike
*Optional weight vest (20/14)*
STRENGTH:
Deadlift 5-5-5-5-5
THURSDAY 230706
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
