Workout of the Day

Strength:

Front Squat 5-5-5-5-5, using heaviest weight per set

Superset with

Alternating Lateral Single Leg Push Off 5×10, 20/18inches, (5 each leg)

WOD:

Complete as many rounds as possible in 15 mins of:

10 American Kettlebell Swings, 53/35 lbs

10 Cossack Squats, 53/35 lbs

5 Burpees

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Each for time:

Row: 3x 500 m

Rest as needed between efforts.

WOD:

Complete as many rounds as possible in 13 mins of:

5 Feet Elevated Ring Rows

5 Broad Jumps

7 Med Ball Cleans, 20/14 lbs

Post times and rounds to beyond the whiteboard.

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Partner Conditioning:

6 rounds for max reps of:

D-Ball Hold, 1 min

max rep Echo Bike Calories, 1 min

*D ball must be held in Zercher/bear hug rack for echo bike to continue working

WOD:

5 rounds for time of:

9 Dumbbell Hang Power Clean & Jerks, 50/40 lbs

21 AbMat Sit-ups

Post times to beyond the whiteboard.

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WOD:

Complete as many rounds as possible in 23 mins of:

9 Chest-to-bar Pull-ups

15 Power Cleans, 135/95 lbs

21 Air Squats

Plate Run, 45/35 lbs, 400 m

Post times to beyond the whiteboard.

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

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Strength 1:

2 Hang power snatch + 1 overhead squat, 1-1-1

Strength 2:

Every 2 mins for 12 mins do:

2 Hang Power Snatches + 1 Overhead Squat, pick load

*work up to to weight, earn weight with good technique, quality is the focus

WOD:

For time:

15 D-Ball Squats, 100/70 lbs

3 Rope Climbs 12 D-Ball Squats, 100/70 lbs

2 Rope Climbs 9 D-Ball Squats, 100/70 lbs

1 Rope Climb

Post loads and times to beyond the whiteboard.

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WOD:

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees-to-elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

Post times to beyond the whiteboard.

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Strength:

Sumo deadlift, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 15 mins of:

16 Machine Calories

8 Medicine Ball Slams, 50/40 lbs

4 Bar Muscle-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Thruster 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Dumbbell Thruster, 50/35 lbs

Box Jump, 30/24 in

Post loads and times to beyond the whiteboard.

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Strength:

One Arm Dumbbell Row, 16-16-16-16-16 ,(8 each arm)

Use the heaviest weight you can for each set with impeccable technique. . Rest as needed between sets.

WOD:

3 rounds for time of:

30 Russian Kettlebell Swings, 70/53 lbs

Bear Crawl, 40 yd

Run, 400 m

Post loads and times to beyond the whiteboard.

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Midline:

For quality:

L-Sit Hold, 1:30

Wall Handstand Hold, 2 mins

Plank Hold, 3 mins

WOD:

20-15-10-5 reps, for time of:

One Arm Devil Press, 50/35 lbs

Toes-to-bar

Post times to beyond the whiteboard.

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