REMEMBER IF YOU ARE DOING THE NUTRITION CHALLENGE TO HAVE YOUR IN-BODY SCANS DONE BY TODAY

Warm Up:
1 Round
10 Call Row
8 Empty Bar Shrugs
8 Clean High Pulls
8 Hang Power Cleans
8 Front Squats
8 Strict Press

Strength:
Back Squat
EOM For 10 Mins
6 Back Squats 80%

Workout:
15-12-9
Hang Squat Cleans RX-135/95 INT-95/65
Bar Facing Burpee
REST 3 MINS
15-12-9
Bar Facing Burpee
Push Jerk RX-135/95 INT-95/65

Warm Up:
16 Min EMOM
8 DB Hang Clean and Jerks 53/35
12/8 Cal Bike
6 Bar Over Burpees
8 KB Swings 53/35

Workout:
3 Rounds
10 Deadlifts 275/185
50 Double Unders

INT. Version:
3 Rounds
10 Deadlifts, 185/135
50 Double Unders-Single Unders

Beg. Version:
3 Rounds
30 Dumbbell Deadlifts 50/35
50 Single Unders

This workout should be FAST, as in 3 to 5 minute fast. Decide on a deadlift weight you can do all 10 unbroken for ALL 3 rounds. If you are between double unders and single DON’T spend too much time trying to link them together today.

Extra Work:
30 Man Makers for time 50/35

Warm Up:
3 Rounds
50 Single Unders For Everyone
7 Squat Therapy Reps
100m Run
7 Sit Ups
7 Hand Release Push-Ups

Workout-
Our friend Dom is shipping off to the Navy tomorrow. Here is a workout he wrote for all of us to try. Thanks Dom! See you after boot camp!

WIth a vest
T- 19 Toes To Bar
H- 19 Second Hand Stand Hold
E- 19 Clapping push ups

D- 19 Deadlifts (heavy)
O-19 Overhead Squats (you are responsible for changing weights)
M- 19 Man Makers

Extra. Run 1 mile for time!

Warm Up:
2 Rounds
100m Run
7 Empty Bar Back Squats
6 Good Mornings
10 Lunges
5 Strict Press
THEN AS A GROUP 8 Min Barbell EMOM
-5 Clean High Pull
-5 Power Position Clean
-5 Front Squats
-5 Tall Split Jerks

Workout:
Clean & Jerk 2-2-2-2-2-2-2
Working to about 70-85% of your 1RM. To have an idea of your numbers put 85% as your last set and work backwards through the 6 previous sets off of the weight jumps you normally make.
****If you want an extra challenge add a 3 second pause in the bottom of your split jerks.

Nutrition Challenge participants, make sure you do an In-Body scan this week!! The VIDEO directions are on the private nutrition challnge page. You have until Friday to do the scan. Get your “Before” Pictures taken as well, remember if you have any questions JUST ASK!!

TODAYS HOURS 7am,8am,9am,10am 4,5,6,7pm


“Hotshots 19” is made for Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, who 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.

Workout:
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 STRICT Pull Ups
400m Run
*40 Minute Time Cap

Intermediate Option
6 Rounds For Time
30 Air Squats
19 Power Cleans 115/75
7 Pull Ups
Run 400 meters
*40 Minute Time Cap

Beginner Option
4 Rounds For Time
15 Air Squats
10 Power Cleans 75/55
5 Ring Rows
Run 400 meters
*40 Minute Time Cap