Monday, July 4th 2022
WARM UP 200m Runthen2 Sets-10 Leg Swings-10 Ring Rows-10 Air Squatsthen200m Run then-10 Deadlifts-10 Muscle Cleans-5 Power Cleans HERO WOD “Hotshots 19” 6 Rounds -30 Air Squats -19 Power Cleans (135/95) -7 Strict Pull-Ups -400m Run In Honor of the 19 members of the Granite Mountain Hotshots firefighting team who lost their lives on June […]
Saturday, July 2nd 2022
WARM UP Partner Rowling then, Coach Led Hip Flow and Coach Led Barbell Warm Up PARTNER WOD Split Reps with Partner In teams of 2 40 Burpee to 6″ 60 Cal Row 40 Front Squats 95/65 40 BBJO 24/20 60 Cal Row 40 Thrusters 95/65 40 Burpee pull ups 60 Cal Row 40 Overhead Squat […]
Friday, July 1st 2022
WARM UP Bike Tabata x 3 Minutes then 2 Sets :15 HS Hold 10 Plank Shoulder Taps 5 Inchworms into Clean and Jerk Technique STRENGTH POWER CLEAN and JERK 7 Sets 1 Clean and Jerk rest :10 1 Clean and Jerk New set every :90 GET FIT 4x 15/12 Echo bike cal 10 SA Devil […]
Thursday, June 30th 2022
WARM UP 5-7 Minutes Foam Rolling with Coach 2 Sets -200m Run -15 Banded Good Mornings -10 Kang Squats SWEAT DAY!!! 400m Run or 500m Row into 3 Rounds -25 Air Squats -100m Farmer Carry -25 Weighted Sit-Ups then 400m Run or 500m Row 3 Rounds -25 BW Lunges -100m OH SA KB Carry -25 […]
Wednesday, June 29th 2022
WARM UP 3 Sets -:45 Row -10 Pass Throughs -8 Heel Elevated Squats -6 Push Press Dips (on wall) then, Standing Tricep Banded Stretch Wrist Mobility Quad Stretch into Barbell Warm Up STRENGTH PUSH PRESS 10×3 EMOM *try and stay consistent, can add a little as you go if needed METCON 100 Double Unders 60 […]