Blog

Friday 7/10/20

Strength:
Back Squat
In 15:00
Build to a heavy double 
Conditioning:
3 Rounds
30 Pistols
20 Toes to Bar 
500m Row or 400m Run 
Rest 1:00
15 Min Cap 

Thursday 7/9/20

Conditioning:
AMRAP 30
Climb the Ladder
10 Calorie Row/Bike/Ski
10 S-Arm DB Hang Clean and Jerk 50/35
20/20, 30/30, 40/40, etc… 

Wednesday 7/8/20

Strength:
Deadlift
Every :90 for 12:00
Complete one set 3-3-3-2-2-2-1-1 
Building
Conditioning: 
For Time
3 Rounds
20 Deadlift 155/105
15 Box Jumps 30/24″
10 Bar Muscle Ups
15 Min Cap 

Tuesday 7/7/20

Strength:
Overhead Squat
In 12:00 establish a heavy single 
Conditioning:
AMRAP 12
300m Run
15 Handstand Push Up
10 Squat Snatch 115/75

Monday 7/6/20

Strength:
Strict Press
Every 2:00 x 6 Sets
6 Reps
*Building across

Conditioning:
3 Sets
AMRAP 5 / Rest 2:00
15-12-9
KB Swing 53/35
Goblet Box Step Up 24/20″ 53/35
Then
Max Burpees in remaining time Start the couple over each AMRAP

Saturday 7/4/20

Happy 4th of July!

Conditioning:
Hot Shots 19
6 Rounds
30 Air Squats
19 Power Clean 135/95
7 Strict Pull Ups
400m Run
Time Cap 38

This Hero WOD is in honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.

Friday 7/3/20

Strength:
Jerk
Every 2:00 for 12:00
6-6-4-4-2-2

Conditioning:
For Time
6 Rounds
25′ HS Walk or :20 HS Hold 10/8 Calories Bike or Row 15 Sit Ups
16 Min Cap

Thursday 7/2/20

Strength:
Power Clean
In 10:00 build to 2RM
(drop and reset)
Then
In 5:00 3 attempts at a heavy single

Conditioning:
3 Rounds
21 Burpee Box Jump Overs 24/20″
15 Hang Clean and Jerk 95/65
9 Muscle Ups
Rest 1:00
17 Min Cap

Wednesday 7/1/20

Skill:
Toes to Bar
Go for 1 max set at appropriate progression after practice

Conditioning:
Each Set As Fast As Possible
0-5:00 25 burpees + 400m run
5-10:00 20 burpees + 400m run
10-15:00 15 burpees + 400m run
15-20:00 10 burpees + 400m run
20-25:00 5 burpees + 400m run