Grip Tastic

A.
Clean
EMOM 3 Reps @ 80%

B.
10 Reps Starting at 50% Progressing Up in load

High Hang Squat Clean + Front Squat

C.
3 Rounds for Time:
15 Knees to Elbows
15 Box Jumps
15 KB Swings 72/44

Warm Up 7/6 – 7/12

3:00 Airdyne
50 Mountain Climbers to Opposite Leg
20 Double Toe Touches
20 Single Leg KB RDL
20 Russian Twist
20 Bottoms Up KB Press
15 KB Windmill
200 m Run

Hot Shots 19

We will be running heats today and the WOD will have a time cap of 45 minutes to complete.

Heats will begin at 7:15, 8:15, 9:15, 10:15, and 11:15. Please show up early and be ready to get walked through the workout and set up before your heat start time.

Workout of the Day
“Hotshots 19″
Six rounds for time of:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters

Everyday is Leg Day

A.
Deadlift
5 x 5 @ 60%
5 x 3 @ 65%
10 x 2 @ 75%

B.
BB Good Mornings
5 x 5
Unevenly Loaded DL
3 x 10 Each Side

C.
1 Round for Time:
200 ft. Walking Lunges
25 Pull Ups
400 m Run
25 Pull Ups
200 ft Walking Lunges

Adjusted Friday Hours

We will be closing at 6 pm on Friday evening this week. and will be open regular hours 7-12 on Saturday.

3 Min Row For Calories

1:00 Rest

5 Min AMRAP
5 Burpees
10 Box Jumps

1:00 Rest

3 Min. Max Calorie Row

How To Make A Manly Russian Jump

Squat
3 x 5 @ 75%
3 x 3 @ 80%
3 x 1 @ 90%

B.
Box Squat
8 x 3 @ 50%

C.
3 Rounds for Time
10 Man Makers 45/25
20 KB Swings 53/35
30 Double Unders

Nancy

Today is the 2 year anniversary of the loss of the 19 Granite Mountain HotShots that died fighting the Yarnell Hill Fire. Saturday we will be doing the memorial WOD in honor of them but in the meantime make sure you take a moment today to say thanks and remember.
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats 95/65

AMRAP Monday

A- Shoulder Press
1 x 10 @ 60%
1 x 6 @ 70%
1 x 3 @ 75%
Rest 2 min, then:
Max rep push press the same 75% bar

B- 10 skin the cats OR
20 strict toes to bar

C-

5 min AMRAP
10 wall balls (20/14)
10 slam balls (30/20)

Rest 3 min

5 min AMRAP
10 slam balls (30/20)
10 push ups

Warm Up 6/29 – 7/4

500 m Row Damper @ 3
10 Scorpion Stretch
10 Inch Worms
20 KB Swings
10 Single Arm KB Overhead Squats
20 Landmine Twists
50 Mountain Climbers

Another Partner WOD

For time:
In teams of 2 (one partner working at a time), complete:

100 box jump overs
800m run
100 goblet squats (53/35)
800m run
100 burpees
800m run

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