4x :30/:30 Row
Then…
2 Rounds:
10 Jumping Jacks
20 Cossack Squats (Total)
10 Broad Jumps
Metcon (4 Rounds for reps)
Every 4:00 for 3 Rounds, complete:
15 Thrusters
10/7 Calorie Ski
5 Burpee Box Jump-Overs
1-2 Sets:
1:00 Cardio
25 Single-Under
5 Inchworm w/Push Up
10 Walking Lunges
20 Alt. Leg V-Up
With a Partner, Alternating Full Sets, Complete 2 Sets Each (4 Total):
50 Double Unders
15 AbMat/GHD Sit-Ups
100′ Sled Push (+135/90)
15 AbMat/GHD Sit Ups
50 Double-Unders
3 Sets:
10 Landmine Chops
10 Landmine Rows
2:00 Cardio (Your Choice)
1:00 Couch Stretch/side
then…
2 Sets of Front Squat Skill Transfer Exercises:
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
5 x 3 Front Squat @ 86% 1RM Front Squat
*Do a set every 2 minutes.
With a Partner, Complete the Following, Alternating Full Movements:
AMRAP 6:
12/9 Calorie Ski
9 Box Jump-Overs (24/20(
6 Dbl DB Front Squats (50/35)
-Rest 2:00-
AMRAP 6:
6 Burpee Pullups
9 Dbl DB S2O (50/35)
12/9 Calorie Assault Bike
2 Rounds:
1:30 Ski
5 Pushup to Downward Dog
10 Sumo Deadlift High Pulls
10 Scorpions
With a partner, complete AMRAP 20:
25/20 Calorie Row
20 Sandbag-Over-the Shoulder (150/100)
25/20 Calorie Row
20 Bench Press (155/105)
25/20 Calorie Row
200′ Sled Push (+90/+60)
Accumulate 2 minutes of a Static Overhead Barbell Hold [bodyweight]
Elbows must be LOCKED out overhead
*barbell can be from the rack
2 Sets:
1:00 Bike
:30 Handstand Hold (Wall Facing)
10 Russian KB Swing
10 Cossack Squats/Side
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
With a Partner, complete for time:
100 TTB
100 Power Cleans (135/95)
100 Wall Balls (20/14)
43 Synchronized Burpees
Complete:
4x :20/:10 Bike
10 Deadlifts
10 Strict Press
10 Pushups
10 Cossack Squats/side
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
Barbell Primer:
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
*This is a complex, the barbell may not come to rest on the ground.
2 Hang Clean + 1 Clean + 2 Push Jerk @ 5.5/10 RPE
2 Hang Clean + 1 Clean + 2 Push Jerk @ 6/10 RPE
2 Hang Clean + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Complete 3 Rounds For Time:
10 Chest-to-Bar Pullups (5 Muscle-Ups)
20 Box Jump-Overs (24″/20″)
30 AbMat or GHD Sit Ups
-Then-
100ft Front Rack Lunge (115/85)
Rx+:
Complete 3 Rounds For Time:
10 Ring Muscle Ups
20 Box Jump Over (w/no touch) (24″/20″)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is about picking a sustainable pace and continuing to perform work throughout! Stay smooth and don’t get rushed in the beginning!
Complete:
1:00 Ski
1:00 Bike
10-15 PVC Passthroughs
10 PVC Snatch Grip Push Press
then…
2 Rounds:
3 Hang Muscle Snatch
3 Tempo Overhead Squat
3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat)
Pockets, Above the Knee, Ground.
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
For 8 Rounds, Every 2 Minutes Complete:
200/150 Meter Row
4-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
**Calories per round: 4-6-8-10-12-14-AMRAP-AMRAP
*Scoring is TOTAL Ski Calories across all 8 sets.
Rx+:
For 8 Rounds, Every 2 Minutes Complete:
200/150 Meter Row
8-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
**Calories per round: 8-10-12-14-16-18-AMRAP-AMRAP
TARGET SCORE
Target Calories: 78+ (this is through all rounds and 12+ calories in the last 2 rounds)
STIMULUS and GOALS
How to Pace: STEADY then SPRINT!! You want to be completely smooth through the first few rounds, and stay moderate as long as possible. Don’t sprint until your final 2 rounds, then it is all out until the clock stops you!
How it should Feel: CARDIO! This is all about your aerobic output!
WORKOUT STRATEGY & FLOW
Row: Just a smooth moderate pace here. Do NOT start out fast. Go slower than you think to start and it will help you keep your heart rate lower which will pay off in later rounds.
Ski: This is very similar to the Row above. Don’t rush until the last 2 rounds then GO.
1-2 Sets:
1:00 Cardio
5 Muscle Cleans (Empty Bar)
10 Deadlifts (Empty Bar)
10 Ring Rows
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
The WOD is “Hotshots 19”, in honor of the 19 members of the Granite Mountain Hotshot Crew that were tragically lost to the Yarnell Hill Fire on June 30th, 2013.
Only The Brave movie is based on these events.
2:00 Cardio (your choice)
then…
2-3 Sets:
10 PVC Passthroughs
10 Alt. Leg V-Ups
10 Pushups
With a Partner, Complete the Following:
AMRAP 9 Minutes:
1500/1250 Meter Row
Max Reps Snatch (95/65) in Remaining Time
-rest 3 minutes-
AMRAP 9 Minutes:
1500/1250 Meter Ski
Max Reps Synchro GHD/AbMat Sit Ups in remaining time
-rest 3 minutes-
AMRAP 9 Minutes:
3000/2400 Meter C2 Bike
Max Reps Burpee Box Jump-Overs (24/20) in remaining time
1-2 Sets:
1:00 Cardio
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
With a partner, partitioning reps as desired, complete:
50 Toes-to-Bar
150/135/120 Calorie Bike
50 Chest-to-Bar Pull Ups
150/135/120 Calorie Bike
*IF you are competing this weekend…DO NOT tear your hands. 🙂
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
*Focus on:
-Fast Elbows
-Quick Turnover
-Vertical Hip Drive
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