For Time
2 Rounds
50 DUs RX+ Unbroken
40 Sit-ups RX+ GHDSUs
30 Wall Balls 20/14
20 Push-ups RX+ HRPUs
10 Ring Dip RX+ 5 Ring MU
5 Rounds
100m Row Game
For every meter off from the 100 meter mark. It’s 1 Burpee penalty.
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP Brothers.
@85 to 90% of 1 RM
For Time
21-15-9-6-3
KB Swings 53/35
HSPUs
Goblet Squats 53/35
Each dash 400m Run
“Black Widow”
5 min AMRAP
100m sprint, then
AMRAP:
10 toes-to-bar
25 DU/50 singles
-rest 1 min-
“Captain America”
5 min AMRAP
200m run w/plate (RX:25/15#)
Then, AMRAP
10 atomic sit-ups w/plate
10 alt OH lunges w/plate
-rest 1 min-
“Thor”
5 min AMRAP
300m run w/DB (RX: 50/35)?
Then, AMRAP
10 alt DB snatch
10 Goblet Squats
-rest 1 min-
“Hulk”
5 min AMRAP
400m run (max effort)
10 floor bench press (95/65)
10 slam balls
-rest 1 min-
“Iron Man”
5 min AMRAP
800m run (RX: w/vest 20/14#)
25 C&J 135/95
Wall Ball Shots
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Scale all weight and movements as needed. Everyone involved at every level! please score your time as we will do in 6 months again 🙂
Wall Ball Shots
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Scale all weight and movements as needed. Everyone involved at every level! please score your time as we will do in 6 months again 🙂
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
4 rounds
200m Run with a wall ball 20/14
21 Ring Dips
15 cal Bike
9 med ball cleans 20/14
8 min EMOM
Add weight as needed
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Take about 15 to 20 min. to work on being upside down.
work on them Handstand holds, Handstand push-ups, handstand walks. Basically get on your hands
20 min AMRAP
200m Run
11 Thrusters 95/65. RX+135/95
200m Run
2 Rope climbs RX+ legless
200m Run
11 HRPUs
All 5 sets done @ the same weight.
For Time(30 min cap)
21-15-9
Box Jump Overs 24/20
Power Cleans 115/80
C2B Pull-ups
Front Squats 115/80
Bar Facing Burpees
S2OH 115/80
