Monday
Rx
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.
Intermediate
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
Beginner
5 x 3:00 rounds:
250/300-m row
Max KB swings (18/26 lb)
– Rest 1:00 between rounds.
Skill Work
Post-workout accessory work
3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.
Tuesday
Skill Work
Post-workout midline work
Accumulate:
1:00 Superman hold
1:00 pull-up bar hollow hold hang
Rx
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
Score: Total time
Intermediate
For time:
30-20-10
Hook behind heel single-leg squats
20-10-5
Toes-to-bars
Score: Total time
Beginner
For time:
30-20-10
Reverse lunges
20-10-5
Hanging leg raises
Score: Total time
Wednesday
Skill Work
1x [ 1 Deadlift + 1 Hang Clean Pull + 1 Hang Power Clean ], pick load
Every 1 min for 8 mins.
Rx
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike
Score: Load
Intermediate
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
6/8-cal bike
Score: Load
Beginner
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
4/6-cal bike
Thursday
Rx
AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (35/50 lb)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.
Intermediate
AMRAP 12:
2 handstand push-ups (reduced range of motion)
2 DB front-rack reverse lunges (20/35 lb)
2 pull-ups
– Add 2 reps of each movement every round.
Beginner
AMRAP 12:
2 pike push-ups
2 DB front-rack reverse lunges (10/15 lb)
2 jumping pull-ups
– Add 2 reps of each movement every round.
Skill Work
Post-workout accessory work
4 sets:
DB front-rack carry (100 ft)
– Rest 1:00 between sets.
Friday
Skill Work:
Dumbbell Bench Press 5-5-5-5-5
Rx
5 rounds for time of:
12 Burpee Box Jump Overs, 24/20 in
12 Hang Dumbbell Snatches, 70/50 lbs
Intermediate/Masters 55+
5 rounds for time of:
12 Burpee Box Jump Overs, 24/20 in
12 Hang Dumbbell Snatches, 50/35 lbs
Beginner
5 rounds for time of:
10 Burpee Box Step Overs, 20/16 in
12 Hang Dumbbell Snatches, 35/20 lbs
Saturday
All classes will be
Our Annual Memorial Workout
Hotshots 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
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