MONDAY
EMOM 8
every 90 sec
3 deadlift
start @50%
build no more than 50lbs past metcon weight
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
TUESDAY
HOT SHOTS 19– team option available
6 Rounds
30 air squats
19 power cleans 135/95
7 strict pull ups
400m run
TC 40
Note: The numbers correspond to the 19 firefighters lost on June 30, 2013.
WEDNESDAY
Score Weight
6×12
same weight
6×50
70/53
THURSDAY
Score Checkmark
For time:
15 power snatches (95/135 lb)
5 rope climbs (15/15 ft)
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
FRIDAY
Score Time
EMOM 13
100- 25′ shuttle runs
Every minute starting on the 0:00 perform
10 DB deadlift 2×50/35
EMOM 10
10 shoulder press
50-60% for every set
SATURDAY
4TH OF JULY!!!!
8:15am skill/strength
9:15am HERO WORKOUT
Lumberjack 20– team version available
For time:
20 deadlifts
Run 400 meters
20 kettlebell swings
Run 400 meters
20 overhead squats
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps
Run 400 meters
20 dumbbell squat cleans
Run 400 meters
F: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells
M: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbells
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.click here
