Monthly Archives: September 2014

“Hotshots 19” Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is dedicated to the lost firefighter: 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 Sport “Hotshots 19” 6 rounds for time 30 air squats 19 power cleans 135/95 7 strict pull ups 400 m run Performance Use a power clean weight @50 – 60% Fitness 6 rounds for time: 30 air squats 19 Heavy Russian Swings 7 Horizontal ring rows 250 m run    

Fitness 3 minute clock 3 sets: 50 SU + 10 alt. DB Snatches + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 50 SU + 10 DB push press + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 50 SU + 10 V sits + AMRAP Burpees Performance 3 minute clock 3 sets: 20 DU + 10 alt. DB Snatch 50/35 + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 20 DU + 10 DB push press 50/35 + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 20 DU + 10 T2B + AMRAP Burpees   Sport T/TT Rowing: Take your 5 K goal pace and hold it for as long as possible. When your average drops by 5 seconds rest 3-5 minutes. Record distance of each piece and number of breaks.

Fitness and Performance 4 sets: Single arm single DL x 6 each leg Rest 1 minute Medicine ball russian twist x 20 Rest 1 minutes 60 seconds DU practice Rest 1 minute For Reps: 4 minutes Row cals Rest 1 minute 3 minutes Wall balls Rest 1 minute 2 minutes KB swings Rest 1 minute 1 minute DU Review Jan.31.2014 Sport 8 minutes: 3 position power snatch 8 minutes: 3 position power clean 8 minutes: 3 RM jerk (rack) For time 50 DU 12 HSPU 250 m run 40 DU 9 HSPU 250 m run 30 DU 6 HSPU 250 m run

Fitness 1) OHS: work up to moderate 3 over 5 sets 2a) Pull up negatives x 4-6 2b) Bent over BB row x 5-8 Rest 2 minutes between sets Tabata: air squats Performance 1) Snatch balance: work up to heavy single over 7 sets 4 sets: 2a) Pull up negatives x 4-6 2b) Bent over BB row x 5-8 Rest 2 minutes between sets Tabata: air squats Sport Rest day