Thursday 180906

Front Squat

3 Sets of 5

“Annie’s on the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Extra Work
Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

*Programming modified from Ben Bergeron's CompTrain

Monday 180903

"Hotshots 19"

6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters

We do Hotshots 19 to honor the nineteen members of the Granite Mountain Hotshots firefighting team. On June 20, 2013, the members of this courageous team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Extra Work
Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

*Programming modified from Ben Bergeron's CompTrain