4 Rounds-

• AMRAP 3 min:
• 3 Squat Snatch (155/105)
• 12 Cal Row
• Goal: Goal 3 Rounds/AMRAP
• Notes: Rest :90 sec between Rounds. Start each AMRAP from the beginning.

AMRAP or Rounds:
Little twist today with the length of the workout to control the volume and create a bit of a push. If you get 5 rounds before the 10min mark you can stop and log your time. Focus on doing your best to keep the KB’s in a proper front rack position and staying away from any upper back rounding. Staying honest and true to the movement is key. The single-arm work will also require a solid front rack position with the KB. Make sure you are tucking your knees for the burpee over the KB.

Accessory
Plyometric Work:
-Plyo Skier (high box) 3 x :20 sec
-Single-Leg Deadlift Hop 3 x 10/side
-Press Jack 3 x :20 sec

“Hotshots 19” Hero WOD:
City of Prescott, Arizona, firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

“Hotshots 19”
6 Rounds:

• 30 Squats
• 19 Power Clean (135/95)
• 7 Strict Pull Up
• Run 400 meter
• Goal: Sub 35 minutes

This is a longer workout with much of the crux being around the power clean. It is important that athletes move steadily through the squats using a quick pause at the top to save the legs a bit. For those that can handle it touch and go reps on the power cleans might be a good idea before jumping to singles. Keep from doing any sets that will have you resting over the bar for too long but rather keep moving at a steady pace especially given the length and volume of the workout. Strict pull-ups may need to be broken up due to all the previous pulling, especially in the later rounds. The strict pull-ups surprisingly get hard. Push the pace for the run.

Bike:
Bike sprints…. Exactly what this is, sprints. The goal is to push the pace on these but not to the point of being unable to walk after the first 50cals. Keep about a 90-95% effort on each bike sprint until the end and then go all out.

Accessory:
-Banded Lat Pull Down 3 x 20
-Banded Diamond Push Up 3 x 12
-Banded Plank 3xs :45sec

AMRAP 4 min:
30 Burpee Box Jump Over (24/20)
Remaining time complete Max Rep Cal Row

–Rest 3 min

AMRAP 4 min:
30 Burpee Box Jump Over (24/20)
Remaining time complete Max Rep Power Clean (205/145)

–Rest 3 min

AMRAP 4 min:
30 Burpee Box Jump Over (24/20)
Remaining time complete Max Rep T2B
Get the BBJO done with 2 min to work

Our last day of some of the mixed modality interval training that we have been doing. This one has some variety to it with the remaining time in the workouts but always starting off with that burpee box jump over. The goal for is to find a rep scheme that allows you to finish with roughly 2 min to work on the rest of the AMRAP. If you need to bring down the reps for this you can or even set a 2min time domain to work on the burpee box jump over. Would rather you use a smaller box to jump onto to keep the intensity high rather than stepping up unless you have an injury that does not permit jumping.

Front Squat:
Find a heavy set of 3 in 15min. The 15min should include all warm-up sets. Rest 2-3min between all sets. The lighter sets should require less rest. Once they get heavier they can take up to 3min if needed. The goal is to find a heavy set of 3 within 6-8 sets.

3 Rounder
This one is all about the fitness!! Push the pace and trusting in your fitness. You should be pushing hard on the bike but also being able to come off the bike and get right to work on the BB. See if you can challenge yourself to go unbroken on the thruster but if you have to break it up no more than 3 sets for any round. Focus on keeping a tall torso and elbows high to keep thrusters efficient. If a bike isn’t available you can sub out a rower for the same amount of calories or a 400m run. The goal is sub 10min.

4 Rounder:
Grip factor!!! This workout is going to test it and requires being smart from the beginning with breaking movements up as needed. Break  things up before you absolutely have to. The focus will be breaking with short rests to keep moving. Try not to round your shoulders or back during this movement. Most will need to  break up the pull up and they should be done in no more than 3 sets each round. The goal is to get this workout done in sub 14min.

3 Rounder:
This workout is designed to just get done. Keep a strong and steady pace for the burpee pull up. Consistent pacing will pay off in this workout.

EMOM:
Higher rep with some faster cycle times on both movements. The goal is to be able to go unbroken on the wall ball and hold a fast consistent pace on the box jump overs. Lots of lungs on this one! Trust that fitness and go for it.