Workout of the Day

07/09/22 WOD

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Conditioning: For Time w/partner or group of 3 (38 cap)

150 wall balls

150 calorie echo bike (FF or team of 3 w/ 2 F, 120 cals)

150 AKS 53/35#s

150 calorie run

150 air squats

150 calorie ski (FF or team of 3 w/ 2 F, 120 cals)

*complete the movements in any order, finish all 150 before moving on to another, 1 person working at a time

07/08/22 Hybrid WOD

Warm-up: 7:00

5 BB Strict Press

10 DB Bench Press

15 Banded Pull Aparts

Strength: 20:00

3-3-2-1 Strict Press @85-100%

Amrap remainder:

8 Wide Grip Incline Bench (heavier than last week’s 10)

12 Tricep Push-ups (on parallette)

Conditioning: 20:00 Amrap w/ Partner

1600m Relay Run (200s)

Amrap time remaining:

10 UB DB CJ

15 UB Wall Balls (20/14)

10/7 Cal Ski

10 Push-ups

3 Wall Walks

*YouGoIGo Exercises

07/08/22 FF WOD

Warmup: 3 sets (8:00 cap)

12/8 calorie machine

10 pass thrus

8 bench (build)

10 band pull aparts

Strength: 15 AMRAP

bb bench press x 8 (build)

dbl db curl x 10

tricep pushups (on parallet) x 10-15

bb reverse curl x 10

*strict :30 rest between exercises

Conditioning: 25 partner AMRAP

50-40-30-20-10

db push press 35-50/20-35#s

power cleans 135-185/85-125# (heavy for singles)

*800m run together after each set (car wash and back)

07/08/22 Burn WOD

Warmup: 3 sets (8:00 cap)

12/8 calorie machine

10 pass thrus

8/8 db strict press

10 band pull aparts

Conditioning: 25 partner AMRAP

50-40-30-20-10

dbl db push press 35/25#s

dbl db power cleans 35-50/20-35#s

*800m run together after each set (car wash and back)

07/08/22 HS S&C WOD

Warmup: 10:00

dynamic + AMRAP

:30 machine

10 walking lunges

10 pass thrus

20 alt pushup shoulder taps

Strength: 30:00

1a) dbl db walking lunges (at sides) x 50′

1b) partner leg curls x 10

2a) bb glute bridge x 10 (:01 pause at top each rep)

2b) dbl kb front rack walk x 100′

Accessory: time remaining

bear crawl 100′

crab walk 100′

sled push lap (moderate #)

:30 bar hang

20 single leg alt. V-Ups

07/07/22 HS S&C WOD

Warmup:

dynamic + 3 rounds

1:00 machine

10 pass thrus

8 push press (build)

5 tempo pushups

Strength: 30:00

1a) bb push press 5×5 build

1b) tall kneeling band pullaparts 5×15

2a) deadlift 3×5 build

2b) weighted elbow plank 3×1:00

Accessory: time remaining

pro agility x 1 each way

broad jump x 5 reset between each

bb 1/4 jump squat x 10 (fast)

calf raise x 10/10

07/07/22 Hybrid WOD

Warm-up: 22:00

7:00 Stretch/foam roll

3:00 (:30 easy :30 sprint x3)

Amrap:

8 Alt Pistols (build in progression/weight)

1 Sled Lap (ahap)

20/20 Banded Lateral Steps

Strength: 4-5 Rds

6 BB Reverse Lunges (3/3 ahap, same or heavier than last week)

1 FS @80%+

3 BS @80%+

*As heavy as possible on each squat – shouldn’t be the same weight

:30 Max AB Cals

**Stretch remaining time

07/07/22 FF WOD

Warmup: 3 sets

dual kb bottoms up carry 50′

scap pushups x 10

single arm bar hang x :10/:10

tempo pushups x 8

Conditioning: 15 AMRAP x 2 w/5:00 rest between

1) 500m row

10 sand-bag/d-ball cleans (alt shoulders) 50-100/100-150#s

400m run

12 alt db snatches (AHAP 65-80#+/40-60#s+, should be singles, reset each rep)

25/18 calorie Echo bike

2) 1000m C2 bike

20 double RKS 53/35#s

500/375m ski

15 front squats (135-175#/85-125#)

25 burpee to 6″ target

*start 4-5 people on each machine in each workout, follow the order, don’t skip around

Extra: 7 EMOM (both movements in the same minute)

15/10 pushups (:40 cap) + max air squats until 1:00

07/07/22 Burn WOD

Warmup: 3 sets

dual kb bottoms up carry 50′

scap pushups x 10

single arm bar hang x :10/:10

tempo pushups x 8

Conditioning: 14 AMRAP x 2 w/5:00 rest between

1) 500m row

10 sand-bag/d-ball cleans (alt shoulders) 50-100/100-150#s

400m run

12 alt db snatches (AHAP 65-80#+/40-60#s+, should be singles, reset each rep)

20/15 calorie Echo bike

2) 1000m C2 bike

15 double RKS 53/35#s

500/375m ski

15 front squats (135-175#/85-125#)

25 burpee to 6″ target

07/06/22 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs

:30 Arms Extended Plank

10/7 Cal Machine

:30 Deadhang

Core: E2MOM for 16:00

A

:30 Ab Wheel Plank

15 Ab Wheel Rollouts

B

:30 Hollow Hold

20 SL V-ups

*Alt A/B for 4 rds each

Extra: Time remaining

1:00 Max Pull-ups

5 BB Push Press @90% (accumulated)

1:00 Sandbag/D-ball Hold

5 Broad Jumps (nonconsecutive)

3 x :10 Machine Sprint + :30 Easy

07/06/22 FF WOD

Warmup: 3 sets

5 single arm suitcase deadlift R

5 single arm push press R + :20 single arm OH hold R

5 single arm suitcase deadlift L

5 single arm push press L + :20 single arm OH hold L

Strength: 20:00

1a) deadlift 3×6 with 31×1 tempo (3 down, 1 pause, fast up, 1 pause)

1b) half kneeling bb press 3×6/knee 2021 (2 down, no pause, 2 up, 1 pause)

2a) dbl db single leg RDL 3×8/leg 31×1 tempo (3 down, 1 pause, fast up, 1 pause)

2b) single arm db push press 3×8/arm 2021 tempo (2 down, no pause, 2 up, 1 pause)

Conditioning: 16 EMOM

1 – 30 double unders (100 singles)

2 – 12/9 calorie ski

3 – 8 burpee box jump overs 24/20″

4 – 15/12 calorie C2 bike

07/06/22 Burn WOD

Warmup: 3 sets

5 single arm suitcase deadlift R

5 single arm push press R + :20 single arm OH hold R

5 single arm suitcase deadlift L

5 single arm push press L + :20 single arm OH hold L

Conditioning: 20 EMOM

1 – 100 singles

2 – 12/9 calorie ski

3 – 8 burpee box jump overs 24/20″

4 – 15/12 calorie C2 bike

Extra: For Time

100 situps (every time you break – 12 single leg alt V-Ups)

07/06/22 HS S&C WOD

Warmup:

dynamic + 3 rounds

1:00 machine

10 pass thrus

8 box squats (build)

10/10 banded lateral steps

Strength: 30:00

1a) bb box squat 5×5 at 70% 1rm

1b) banded good mornings 5×10

2a) dbl db (at sides) box step ups 3×16 alt

2b) single leg RDL (bodyweight, barefoot on red pad) 3×8/8

Accessory: time remaining

10/10 split squats (back foot on 16″ box)

50′ walking lunges

:15/:15 adductor side plank

:15 echo bike sprint

*rest :30 between exercises, 2:00 between rounds

07/05/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

:30 Bike/Runner Acceleration

15/15 SL Glute Bridges

10/10 SDB RDL

Strength:

9/9 Bulgarian Split Squats

*Same weight than last week’s 8/8

10 UB DB Box Step-Overs (ahap)

8/8 BB SL Glute Bridges (:10 pause @top of last rep)

**Complete 3 rds + 4th set of BSS

Conditioning: 2 RFT (12:00 Cap)

1000m C2 Bike (damper 10/7)

25 Wall Balls (30/20#)

15 Deadlifts (205/145)

07/05/22 FF WOD

Warmup: 3 sets

12 tall kneeling band pull-aparts w/:01 pause arms wide https://www.youtube.com/watch?v=OEY-VeVn3-o

6 lateral box step-downs/side (:03 lowering)

https://www.youtube.com/watch?v=S5onhmaz_nQ

:30 reverse quadruped crawl

https://www.youtube.com/watch?v=yTDvSXmwH2k

Strength: 25:00

1a) back rack split squat 3×10/leg 21×1 tempo (rear foot 4-6″ off floor) https://www.youtube.com/watch?v=KXUJxb8hO8U

1b) strict pullups 3×8 20×1 tempo

2a) cyclist goblet front squat 3×10 31×0 tempo

2b) chainsaw row 3×10/arm 20×2 tempo

*tempo explained: example 2110

:02 eccentric/lowering

:01 pause at bottom position

:01 concentric/up

:00 pause before next rep

x means as fast as possible

Conditioning: 3 rounds (13:00 total)

3:00 AMRAP

20/15 calorie Echo (1:15 cap)

AMRAP remaining time:

3 thrusters

3 front squats

3 push press

*dbl kb or db

rest 2:00 after each round

07/05/22 Burn WOD

Warmup: 3 sets

12 tall kneeling band pull-aparts w/:01 pause arms wide https://www.youtube.com/watch?v=OEY-VeVn3-o

6 lateral box step-downs/side (:03 lowering)

https://www.youtube.com/watch?v=S5onhmaz_nQ

:30 reverse quadruped crawl

https://www.youtube.com/watch?v=yTDvSXmwH2k

Conditioning: 3 rounds (13:00 total)

3:00 AMRAP

20/15 calorie Echo (1:15 cap)

AMRAP remaining time:

3 thrusters

3 front squats

3 push press

*dbl kb or db

rest 2:00 after each round

Extra: 15 EMOM

men start at 10 cals, women at 7 – ADD 1 calorie every 2:00

07/05/22 HS S&C WOD

Warmup:

dynamic + 3 rounds

1:00 machine

10 pass thrus

10 AKS

10 bench (build)

Strength: 30:00

1a) bb bench press 5×5 at 70% 1rm

1b) db bench over chainsaw row 5×8/arm

2a) db bench press 3×12

2b) strict pullups 3×10-12

Accessory: time remaining

20 tall kneeling band pull-aparts

20 pushups

20 situps

1:00 machine recovery

07/04/22 WOD

Warmup: 10:00

dynamic + movement prep

Hotshots 19: 6 rounds for time (45:00 cap)
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

The Story Behind the Workout

The Granite Mountain Hotshots, also known as the Granite Mountain Interagency Hotshot Crew, was a tight-knit team of wildland firefighters within the Prescott (Arizona) Fire Department.

The crew was originally started in 2002 as a fuels mitigation crew, but transitioned to a hand crew (Type 2 I/A) in 2004, and ultimately to a hotshot crew in 2008. (Note: A hotshot crew is a nationally available, intensively trained 20-person hand crew focused primarily on handline construction.) Prescott Fire Department Station 7 housed the crew’s equipment and two 10-person crew carriers.

On June 30, 2013, 19 of the 20 members of the Granite Mountain Hotshots were killed during the Yarnell Hill Fire. Brendan McDonough, who had separated from the crew earlier in the day, survived the incident.

The fallen firefighters:

  • Andrew Ashcraft, 29
  • Robert Caldwell, 23
  • Travis Carter, 31
  • Dustin DeFord, 24
  • Christopher MacKenzie, 30
  • Eric Marsh, 43
  • Grant McKee, 21
  • Sean Misner, 26
  • Scott Norris, 28
  • Wade Parker, 22
  • John Percin Jr. 24
  • Anthony Rose, 23
  • Jesse Steed, 36
  • Joe Thurston, 32
  • Travis Turbyfill, 27
  • William Warneke, 25
  • Clayton Whitted, 28
  • Kevin Woyjeck, 21
  • Garret Zuppiger, 27

07/02/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Strength: 3 rounds (every 5:00)

10 deadlifts

25′ FR walking lunges

8 hang squat cleans

25′ walking lunge (at sides)

6 thrusters

*kbs or dbs – pick a challenging weight – 35-50/20-35#s

*group 1 at 0,5:00,10:00 – group 2 at 2:30,7:30,12:30

Conditioning: For Time (group of 3)

150 pushups (1 person holding a PU plank)

150 wall balls (1 person holding a wall sit)

150 calorie ski or row (MFF or FFF 120 calories)

07/01/22 Hybrid WOD

Warm-up: 7:00

10 PVC Passthroughs

5 BB Strict Press

10 DB Bench Press

20/20 Arm Circles

Strength: 20:00

5-3-1-1-1+ Strict Press @80-95%

Amrap remainder:

10 Wide Grip Incline Bench

5 Knee/Leg Raises + :20 L-sit + 5 Raises (ub)

Conditioning: FT w/ Partner (20:00 Cap)

80/60 Cal Ski

8 Rds

1 Rd DB DT

*DT = 12 DL + 9 HPC + 6 Stoh

2 Wall Walks

*P1 does DT – P2 does DT – P1 does 2 WW – P2 does 2 WW = 1 Rd

07/01/22 FF WOD

Warmup: 3 sets

20 down dog shoulder taps https://www.youtube.com/watch?v=YqjEYKJYwIU

12 ring rows

10 side plank powell raise/arm https://www.youtube.com/watch?v=eQflPl9LjWk

Strength: 4 sets (18 cap)

tall kneeling Filly press x8/arm https://www.youtube.com/watch?v=Q3SAtRaXcxQ

close grip tricep pushups (on low bar in rack) x12 https://www.youtube.com/watch?v=Q3SAtRaXcxQ

incline bench dbl db bicep curl x10

Conditioning: For Time w/partner (22:00 cap)

100 cal machine

100 deadlifts 205/145#

80 cal machine

80 ttb (sub strict knee raises)

60 cal machine

60 alt db snatches 60/40#

40 cal machine

40 hang clusters 115/75# (sets of 5)

20 calorie machine

20 burpee pullups

*same machine throughout, 1 person working at a time

07/01/22 Burn WOD

Warmup: 3 sets

20 down dog shoulder taps https://www.youtube.com/watch?v=YqjEYKJYwIU

12 ring rows

10 side plank powell raise/arm https://www.youtube.com/watch?v=eQflPl9LjWk

10/7 calorie machine

Conditioning: For Time w/partner (22:00 cap)

100 cal machine

100 deadlifts 135/95#s

80 cal machine

80 ttb (sub strict knee raises)

60 cal machine

60 alt db snatches 40/30#

40 cal machine

40 hang clusters 95/65# (sets of 5)

20 calorie machine

20 burpee pullups

*same machine throughout, 1 person working at a time

07/01/22 HS S&C Program

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 30:00 (15:00 on 1a/1b, 15:00 on 2a/2b)

1a) dbl db bench press x 10

1b) band pull apart x 15

2a) bb SDHP x 15

2b) strict pullups x 10

Accessory: time remaining

banded lateral walk x 15/15

elbow plank x 1:00

kb goblet wall sit x :30

pushup shoulder taps x 30

06/30/22 Hybrid WOD

Warm-up: 22:00

7:00 Stretch/foam roll

3:00 (:30 easy :30 sprint x3)

Amrap:

8 Alt Pistols (build in progression/weight)

12 SSJ into 1 Sled Length (ahap)

16 Banded Skater Steps

1:00 Recovery Bike

Strength: 4-5 Rds

6 BB Reverse Lunges (3/3 ahap)

2/5 FS/BS (ahap – try to use same weight as last week’s 1/5)

100m Acceleration

**Stretch remaining time

06/30/22 FF WOD

Warmup: 8:00

4:00 stretch/foam roll + 4:00 dynamic

Conditioning: 8 EMOM x 4 w/3:00 rest between

1) E – 12 dbl db box step-overs 35/25#s 24/20″

O – 15/12 calorie C2 bike (rx+ 18/15)

2) E – 20 AKS 53/35#

O – 12/9 calorie ski (rx+ 15/12)

3) E – 15 wall balls 20/14#s to 10/9′

O – 15/12 calorie row (rx+ 18/15)

4) E – 20/15 pushups

O – 15/12 calorie run (rx+ 18/15)

06/30/22 Burn WOD

Warmup: 8:00

4:00 stretch/foam roll + 4:00 dynamic

Conditioning: 8 EMOM x 4 w/3:00 rest between (pick 3)

1) E – 12 dbl db box step-overs 35/25#s 24/20″

O – 15/12 calorie C2 bike

2) E – 20 AKS 53/35#

O – 12/9 calorie ski

3) E – 15 wall balls 20/14#s to 10/9′

O – 15/12 calorie row

4) E – 20/15 pushups

O – 15/12 calorie run

06/30/22 HS S&C Program

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 30:00 (15:00 on 1a/1b, 15:00 on 2a/2b)

1a) deadlift x 8 (build w/perfect form)

1b) kb pull thru x 16 alt

2a) bb push press x 8 (build w/perfect form)

2b) sled push lap (down/back, heavy)

Accessory: time remaining

bb curl x 10

banded tricep ext x 15

standing dbl db alt hammer curl x 16

db skull crushers x 10

06/29/22 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs

:30 Arms Extended Plank

:30 Elbow Plank

:30 Ski (hard pace)

Core: 4:00 Tabata 1:00 Rest x 3

1] L-sit

2] Ab Wheel

3] Hollow Hold

4] Toe Touches

Conditioning: Time remaining

2xMax Pull-ups (hard + easy progression)

100’ Sandbag Carry + 5 Cleans + 100’ Carry

10 BB Pendlay Rows

200’ Farmer Carry

400m Recovery Run

06/29/22 FF WOD

Warmup: 3 sets

mixed kb rack/OH carry x 25’/arm (1 kb in FR, other OH, switch OH at 25′)

scap pushups x 10

single arm bar hang x :15 R/L (scale both hands x :30)

banded face pull x 12

Strength: 20:00

1a) wide grip bench press 3×12

1b) bb pendlay row 3×12

2a) strict dips (rings/bar) 3×12 (bench x 20)

2b) inverted body row (bb in rack at BP height) 3×12

Conditioning: 18 AMRAP

400m run

15 TTB (sub 20 db weighted situps)

15/12 calorie AB or Echo

15 BFB

10 power CJ 115/75 (rx+ 135/95#s)

06/29/22 Burn WOD

Warmup: 3 sets

mixed kb rack/OH carry x 25’/arm (1 kb in FR, other OH, switch OH at 25′)

scap pushups x 10

single arm bar hang x :15 R/L (scale both hands x :30)

banded face pull x 12

Conditioning: 18 AMRAP

400m run

15 TTB (sub 20 db weighted situps)

15/12 calorie AB or Echo

15 lateral burpees over dbs

15 dbl db HCJ 35/25#s

06/29/22 HS S&C Program

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Testing: 30:00

bench press 1rm

max reps strict pullups

max situps in 1:00

Accessory: time remaining

15 heavy rks (sets of 5)

15/15 banded lateral steps

25 situps

1:00 elbow plank

06/28/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB Push Press (pause :02 at top of ea rep – build)

10 Pvc Passthroughs

10 Scap Pull-ups

10 Scap Push-ups

Strength: Push Press (18:00)

Build to 90-95% for 2-3 doubles (same weight or heavier than last wk’s singles)

1xMax @85%

*5 Broad + Box Jumps after each set AND :20/:20 RR Hold

Conditioning: 3 RFT (16:00 Cap)

15/10 Cal Ski

15-12-9 Devil’s Press

15 DB Stoh

9-12-15 BBJO

06/28/22 FF WOD

Warmup: 3 sets

7 dbl db deadlifts

7 dbl db HPC

7 dbl db push press

:30 machine acceleration

Strength: 20:00

1a) segmented DL 3×6 (heavier than last week)

1b) half kneeling bb press 3×5

2a) single leg dbl db RDL 3×8/8 (on red pad)

2b) single arm db push press 3×10/arm

Conditioning: 16 EMOM

1 – 15/12 calorie row (rx+ 18/15)

2 – 15 db bench press (heavy, 2 sets max)

3 – 12/9 calorie ski (rx+ 15/12)

4 – 12-15 pullups (rx+ 5 BMU or 12 C2b pullups)

06/28/22 Burn WOD

Warmup: 3 sets

7 dbl db deadlifts

7 dbl db HPC

7 dbl db push press

:30 machine acceleration

Conditioning: 24 EMOM

1 – 15/12 calorie row

2 – 15 db bench press (heavy, 2 sets max)

3 – 12/9 calorie ski

4 – 12-15 pullups

06/28/22 HS S&C Program

Warmup: 10:00

5:00 foam roll + 5:00 dynamic

Testing: 30:00

10 yard dash

pro agility

max reps pushups

max time bar hang

Accessory: time remaining

15 heavy rks (sets of 5)

15/15 banded lateral steps

25 situps

1:00 elbow plank

06/27/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

:30 Standing Erg (8-10 damper)

15/15 Banded Lateral Steps

10/10 SDB RDL

Strength:

8/8 Bulgarian Split Squats

*Same weight than last week’s 7/7

8/8 KB/DB FR Step-down Negatives (ahap)

10/10 BB SL Glute Bridges

15 UB Wall Balls (30/20)

**Complete 3 rds + 4th set of BSS

Conditioning: For time (10:00 Cap)

2 Rounds:

20 BFB

10 Deadlifts (205/145)

2 Rounds:

200m Run

5 Deadlifts (255/175)

06/27/22 FF WOD

Warmup: 3 sets

8 half kneeling band pull-aparts/knee

12 lateral box step-overs 24/20″ (lift your knee, don’t swing your leg up)

30 quadrupled shoulder taps

Strength: 20:00

1a) back rack split squat 3×10/leg https://www.youtube.com/watch?v=KXUJxb8hO8U

1b) strict pull 3×8-10

2a) kb/db cyclist front squat 3×10 (heels on 10/15# plate)

2b) chainsaw row 3×10/arm https://www.youtube.com/watch?v=hqXj_E6E7NA

Conditioning: 4 rounds

3:00 AMRAP

20/15 calorie machine AB/Echo/Row/Run

time remaining AMRAP

2 alt kb/db gorilla rows 53/35#s

2 dual kb/db hang squat cleans

2 alt kb/db thrusters

*rest 2:00 after each round

06/27/22 Burn WOD

Warmup: 3 sets

8 half kneeling band pull-aparts/knee

12 lateral box step-overs 24/20″

30 quadrupled shoulder taps

Conditioning: 4 rounds

3:00 AMRAP

20/15 calorie machine AB/Echo/Row/Run

time remaining AMRAP

2 alt kb/db gorilla rows 53/35#s

2 dual kb/db hang squat cleans

2 alt kb/db thrusters

*rest 2:00 after each round

Extra: For Time

100 sit-ups

*every time you break – 10 alt SL V-Ups

06/27/22 HS S&C Program

Warmup: 10:00

5:00 foam roll + 5:00 dynamic

Testing: 30:00

1rm box squat

1rm strict pullups

1rm broad jump

Accessory: time remaining

12 alt back rack reverse lunges

10 pullups

12 box jumps

10 pushups