WORK CAPACITY:
AMRAP in 15 minutes of:
25/20 Calorie Row
5 Toes to Ring + 5 Ring Muscle Up
STRENGTH:
Front Squat 3-3-3-3-3-3
SATURDAY 230722
WORK CAPACITY:
AMRAP in 20 minutes of:
6 50' Shuttle Runs
7 Strict Handstand Push-ups
8 Power Cleans (115/75)
1:00 Rest
STRENGTH:
Power Clean + Push Jerk 1:00 on 1:00 off
Max Reps at the following weights:
(115/75)
(155/105)
(185/125)
then
EMOM for 5 minutes complete
1 Heavy Rep
FRIDAY 230721
WORK CAPACITY:
3 Rounds for time of:
200 Meter Run
21 Chest to Bar Pull Ups
200 Meter Run
30 Alternating DB Lunges (50/35)
STRENGHTH:
Every 2:00 for 12:00
Pause Back Squat
3 Reps w/ :02 pause in the bottom
THURSDAY 230720
WORK CAPACITY:
For Max Calories
From 0:00-6:00
400 Meter Run
15 Seated Strict Press (125/85)
Max Calories on Machine of Choice
1:00 Rest
From 7:00-12:00
300 Meter Run
12 Seated Strict Press (125/85)
Max Calories on Machine
1:00 Rest
From 13:00-17:00
200 Meter Run
9 Seated Strict Press (125/85)
Max Calories on Machine
1:00 Rest
From 18:00-21:00
100 Meter Run
6 Seated Strict Press (125/85)
Max Calories on Machine
STRENGTH:
In a 7:00 window, accumulate as much time as possible in a Ring Support
WEDNESDAY 230719
WORK CAPACITY:
3 Rounds for time of:
500 Meter Row
100 Double Unders
15 Deadlifts (225/155)
STRENGTH:
EMOM in 10 minutes of
1 Deadlift
TUESDAY 230718
WORK CAPACITY:
For Total Time:
2 Rounds of
21 Wall Balls (20/14)
21 Power Snatch (75/55)
2:00 Rest
2 Rounds of
21 Wall Balls (20/14)
9 Power Snatch (135/95)
STRENGTH:
Overhead Squat 5-5-5-5-5
MONDAY 230717
STRENGTH:
AMRAP in 8 minutes of:
6 Hang Squat Clean (185/125)
6 Shoulder to Overhead (185/125)
9 Deficit Push Ups (hands on 45/35 plates)
WORK CAPACITY:
2-4-6-8-10 Reps for time of:
Floor Press (155/105)
Bar Muscle Ups
SATURDAY 230715
WORK CAPACITY:
AMRAP in 8 minutes of:
3 Toes to Bar
3 Deadlift (225/155)
6 Toes to Bar
3 Deadlift (225/155)
9 Toes to Bar
3 Deadlift (225/155)
12/6, 15,6, 18/6, 21/9, etc...
2:00 Rest
For Time:
30 Deadlift (135/95)
30 V-Ups
FRIDAY 230714
WORK CAPACITY:
Every 3:00 for 30:00
8 Burpee Box Jump Overs (24/20)
5 Back Squats
THURSDAY 230713
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
