Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 10 Back Rack Lunges 5 Behind the Neck Press Strength: 1a) Back Squat 3×75, 2×85, 1×90, then 10×70% 1b) L-seated Dumbbell Z-Press 4×8 Workout of the Day 3rds 20 Ball Slam (25/15) 20 Russian Twist* with ball 20 Russian KBS Rx 53/35 Rx+ 70/53 20...Read More
6rds for time 30 Air Squats 19 Power Clean (135/95) 7 Strict Pull-up 400m Run On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.Read More
Warm-up: 200m Run then 3rds of: With a barbell or PVC- 3 1 ¼ Front Squat 3 Thruster 6 Single Leg RDL Strength: Tempo Front Squat 4×3 @23X1 Workout of the Day 18-15-12-9-6 Thrusters (75/55) Follow each set with 25 Double-unders Finish: 3 sets Half Kneeling One Arm Dumbbell Shoulder Press x 8 each Dumbbell...Read More
Barbell Warm-up Strength: Back Squat 3×5 @60/65/70% Oly: 1RM Snatch Workout of the Day 5min AMRAP Snatches Use 60% of today’s heaviest lift @ 0:00,1,2,3,4 on the clock, complete 8 BurpeesRead More
Mobility: Glutes Skill: Double-unders or Triple-unders Workout of the Day 1000m Row 100 Double-unders or attempts 200m Heavy KB Farmer’s Carry 1000m Run 100 Double-unders 200m Heavy KB Farmer’s CarryRead More
Warm-up: 200m Run then 3rds of: 6 Single Arm Overhead Dumbbell Walking Lunges (each arm) 6 Ring Row @2111 4 Push-up to Spiderman Strength: 1a) Bench Press 3×5 @60/65/70% 1b) Deadlift 3×5 @60/65/70% Granite Games Qualifier Workout #3 12min Cap As Rx 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt. Dumbbell Snatches...Read More
Midline/Stability 4rds Strict Toes to Bar @3111 x 5 Heavy KB Farmer’s Carry (70/53) Wolf Raises (14/10) x 10 each Banded Prone Hamstring Curls x 15 Workout of the Day EMOM x 20 1) Rope Climb x 2-3 2) Row x 15/12 Cal 3) KB Reverse Lunges (53/35) x 10 4) Bike x 15/10 CalRead More
Barbell Warm-up Strength: Front Squat 3×5 @60/65/70% 20min to build to 1RM Clean and Jerk Workout of the Day 5min AMRAP Cleans at 60% of today’s heaviest lift @ 0:00,1,2,3,4 on the clock, complete 8 BurpeeRead More
Barbell Warm-up Every 90sec for 8 sets Sets 1-4 High Hang Snatch + Hang Snatch @60-70% Sets 5-8 Snatch Lift Off* + Snatch @70-85% Strength: Back Squat 5/3/1 @75/85/95% Workout of the Day 2rds 10 Overhead Squat (75/55) 15 Russian KBS (53/35) 2rds 10 Thruster 15 Russian KBS This should be FAST and unbroken!Read More
