Th. 9/8/16
Lumberjack 20
Wed. 9/7/16
Hero Week Wod
Victoria
Mon. 9/5/16
Labor Day Schedule: 9am Only
Hotshots 19
6 Rounds
30 Squats
19 Power Cleans @ 135/103
7 Strict Pull ups
400m Run
19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
Fri. 9/2/16
Mon 9/5 Labor Day
9am Traing Session Only
BI :
10DU
10 Singles
10 DU
10 Sing.
5 Burpees
16-10-4-10-16
KB Snatch 24k/20k
T2B
KBS ‘…..’
BFSU
BO: 5 Burpee
10 D
10 S
10 D
10 S
For snatch
8per-5per-2per
No requirement to alt.
Th. 9/1/16
Perimeter Run
30 Power Snatches 85/63
500m Row
30 Thrusters
500m Row
30 Power Snatches
Perimeter Run
Wed. 8/31/16
BI:
10 BFB
200m Row
15 PP
15 SDHP
30 Mountain Climbers
12 PP
12 SDHP
30 Mountain Climbers
9 PP
9 SDHP
30 Mountain Climbers
6 PP
6 SDHP
30 Mountain Climbers
3 PP
3 SDHP
30 Mtn. Climbers
BO:
100m Row
5 BFB
Tu. 8/30/16
4 Rounds
20 KBS 24/20
16 Stat. Gob. Lunges ”
12 Dips 20#/BW
8 BoxJumpOvers 24/20
200m Row
Mon. 8/29/16
20min AMRAP
12 WBS 20/14
10 Cleans – Any Way – 135/103
8 Pull Ups
6 Bar Facing Burpees
Red Brick Run
Fri. 8/26/16
On A Continuous Clock –
3 Rounds
5 Power Snatch 115/88
30 Dubs
30 Singles
Tri. Run
2 Rounds
10 Power Snatch 105/78
40 Dubs
40 Singles
Tri. Run
1 Rounds
15 Power Snatch 95/68
50 Dubs
50 Singles
* Dub Sub – 2:1 Singles + 5 Burpees
Th. 8/25/16
4 Rounds
Patriot Run
8 Sumo Deadlifts 115/88
10 Box Jumps 24/20
12 HRPU
Wed. 8/24/16
4 Rounds
250m Row
15 DB Thrusters @ 35/20
20 DB BS Alt. Lunges @ ” ”
Red Brick DB Farmers Carry
Tue. 8/23/16
Tues. 8/23
Split Jerk – Build To Heavy 1RM
Buy In – 50 Dubs – Sub 3:1 Singles
7 Rounds
7 Cleans @ 135/103 (Anyway)
7 STO
7 T2B
Tri. Run
Buy Out – 50 Dubs – Sub 3:1 Singles
Mon. 8/22/16
DL 1rm
–
DL Burpee Ladder.
Fri. 8/19/16
15min AMRAP
8 KBS Snatch 24/20 – 4 per arm
10 Push Ups
12 WBS 20/14
Th. 8/18/16
OHS – Build to Heavy 3
For Time – @ 95/73
21 Hang Power C&J
21 Front Squats
Tri. Run
15 Hang Power Snatch
15 OHS
Tri. Run
9 SDHP
9 Thrusters
Tri. Run
9 SDHP
9 Thrusters
Tri
15 HP Sn.
15 OHS
Tri
21 HP C&J
21 FS