We hope you all had an amazing Independence Day! Welcome back for one more hero workout that honors 19 fallen firefighters.
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 (in place)
Home WOD: “Hotshots 19”
Six rounds for time of:
30 Air Squats
19 Power clean 135/95 OR 19 / Side DB Cleans
7 Strict Pull Ups OR Bent Over Rows
400 M Run
Metcon: “Hotshots 19” – 40 Min Cap
Six rounds for time of:
30 Air Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run
Elite Competition Class
Pegboard Conditioning
On the 4:00 x 5 Rounds:
500/400 Meter Row
40 Heavy Rope Double Unders
2 Pegboard Climbs
Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Rest 2 Minutes Between Sets
*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.
Conditioning
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)
Directly Into…
21-15-9:
Box Jump Overs (24″”/20″”)
Squat Snatches (95/65)
Aerobic Conditioning
For Time:
21 Calorie Ski Erg
12 Calorie Echo Bike
Rest 1 Minute
18 Calorie Ski Erg
15 Calorie Echo Bike
Rest 1 Minute
15 Calorie Ski Erg
18 Calorie Echo Bike
Rest 1 Minute
12 Calorie Ski Erg
21 Calorie Echo Bike
Brother Bros Barbell Club
Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
3 Muscle Snatch + 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 10 minute mark…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
In 16 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then perform:
Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets
D.
Three sets of:
Chinups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Performance Power Training
TBA
