Skills No dip/drive split jerk 3-3-3-3-3 Note: light weight, this is meant to work on speed under bar, foot placement and technique Strength Front squat 1-1-1-1-1 Back squat 1-1-1-1-1 Note: 3 seconds hold at the bottom. Try to get around 80% of 1rm for your last rep METCON Tabata Thrusters 95/65 Tabata pull ups Note:…
Skills/strength E2M12M (6 cycles) 3 high hang squat snatch Fixed weight or build up depending where you’re at. Fixed weight for technique, build up for strength. It doesn’t make sense to build up if you can’t effectively do the skill at low weight. METCON For time: 50-40-30-20-10 Row cals Wall balls 20/14
Weaknesses 5 min Strength Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 METCON 8 minutes AMRAP 8 pistols 8 ring dips
Thanks to everyone who donated to the families of the Hotshot 19. Sweet skillz to everyone who came today for the workout. This was a tough one but we all finished. This is the last week of our strength cycle. Next week is going to be a test week for our Olympic lifts, the snatch…
“Hotshot 19” 6 rounds for time: 30 squats 19 power cleans 135/95 7 strict pull ups 400m run If you’re a Firefighter, bring your bunker gear. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. We’ll be taking donations for…
Here’s the address to the Foothills Athletic park. 2431 Crowchild TR NW, Calgary, AB T2N 4L6 Park in the parking lot of 24th avenue and walk east. You’ll find the outdoor volleyball court just past the Volleydome. See you at 2:30
Active recovery day It happens that we have beach volleyball lined up for 2:30pm at the foothills athletic park. If you’ve hit most of the workouts this week, you’re probably soar and deserve a rest. Come out and play, have fun and use that functional fitness training for something. If you took a few days…
Weaknesses 5 minutes Strength W5D3 Jerk 2-2-2-2-2-2-2 @ 60-70% of 1rm clean and jerk METCON For time: 21-15-9 Clusters 95/65 Bar facing burpees
We’ll be doing the hero workout “Hotshot 19” this Sunday, August 21st. Classes at 0900, 1000 and 1100. Firefighters heat at 0900hrs (everyone can join this heat). We’ll be taking donations on site for the families of the victims. 100% of the donations will go directly to the families. We’ll do one big donation as…
Weaknesses 5-10 minutes METCON 6 minutes AMRAP 20 cal row 20 sit ups Rest 5 minutes 6 minutes AMRAP 15 sumo deadlift high pulls 95/65 15 toes to bar Rest 5 minutes 6 minutes AMRAP 10 deadlifts 185/135 10 knees to elbows
