Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.
In Memory Of
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
Freedom WOD Class
Warm Up: 4 Mins
2 Rounds
200 M Run
5 Muscle Cleans
10 Power Cleans
10 Steps / Side X Band Walks
Metcon: Hotshots 19
Six rounds for time of:
30 Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run
Elite Competition Class
1. “Van Damme”
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups
2. Odd-Object Conditioning
4 Rounds:
50 Meter Yoke Carry
Build to a heavy carry
3. Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 21/18 Calories
Minute 4: Rest
Minute 5-6-7: 18/15 Calories
Minute 8: Rest
Minutes 9-10-11-12: 15/12 Calories
4. Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 91%
*Set 5 – 1 rep @ 96%
*Sets 6-8 – 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.” In 18 minutes, build to a 3-RM Front Squat
C.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds
Performance Power Training
Week 2, and The beginning of July. If you aren’t tan by now, rethink your life’s priorities.
Monday, July 2nd, 2018
Jet Fuel:
1min Jump Rope
3x:30 stations
Bandy Shoulder Press https://youtu.be/OyybAeN48LY
Band Pull aparts https://youtu.be/4lGB6YWuwlA
Pushups
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Shoulder Press
Every 2 minutesx8 (16mins total)
1: Bench Press 3 reps @55%
Max Reps Empty BB shoulder press
2: Rest
*Bench and shoulder press in the same minute, perform max reps sh. Press for the remainder of the minute. Rest the entire next minute.
GainCity:
Red Only: Tabata empty BB Shoulder press
-All:
Drag Rows https://youtu.be/SUrcyZIGEqE
3×12
DB Preacher Curls https://youtu.be/kJ0V2ooPqvE
3×12
Reverse Skull Crusher https://youtu.be/gQ0MyGf0J40
3×12
After Burner:
7 min AMRAP:
7 DB Pushups https://youtu.be/UxNxdjt-OIg
15 Double Unders or :20 Jump Rope
*Hands on DB’s, ROM is deeper than usual. Scale to regular pushup, then banded, etc. no knees. Elevate.
**Numbers less this week, the idea is to be able to continue to move quick. Scale the numbers accordingly.**
