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Saturday - Monday, June 24th - 26th

Saturday

Warmup: Coaches/ Athletes Choice

+++++++++++++++++++++++++++++

Nineteen members of the Granite Mountain Hotshots, part of the Prescott Fire Department, heroically lost their lives Sunday, June 30th, while battling the fire in Yarnell Hill in Arizona. We will attempt to honor these heroes and their sacrifice by participating in a memorial WOD.

Hotshots 19
•6 rounds for time:
•30 Squats
•135 pound Power clean, 19 reps
•7 Strict Pull-ups
•Run 400 meters

In memory of:

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

========================================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday - 7 am ~ Anyone is invited, even non members

=========================================================

Monday

Warmup: 3 Rounds of

7 box jumps

7 air squats

7 toes to bar

7 supermans

+++++++++++++++++++++++++

Buy-in: Pendlay Row - 3x10

+++++++++++++++++++++++++

Shoulder Press: 2x8

Push Press: 4x6

+++++++++++++++++++++++++

5 Rounds for Time:

20 KBS 70/55#

20 Burpees

20 Box Jumps

1 Dumpster Dash

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Friday, June 23

Warmup: 7!

Kettlebell Deadlifts

Kettlebell Cleans

Kettlebell Press

+++++++++++++++++++++++

Buy-in: Weighted pullups: 1x3, 2x2, 3x1

+++++++++++++++++++++++

Strength: SuperSet

5x5 Bench with 8 seated plate raises after each set

+++++++++++++++++++++++

For Time: 

3 Rope Climbs

30 Burpees

30 Ab mat situps

30 DU's

2 Rope Climbs

20 Burpees

20 Ab mat situps

30 DU's

1 Rope Cliimb

10 Burpees

10 Ab Mat Situps

30 DU's

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Thursday, June 22nd

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

+++++++++++++++++++++++++

Team Fight Gone Bad ~ Teams of 2 or 3

3 Rounds of:

2 minutes max rep wall balls 20/14#

2 minute max rep sumo deadlift high pull 75/55#

2 minute max rep box jumps 20/16"

2 minute max rep push press 75/55#

2 minute max calorie row

2 minute rest

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Wednesday, June 21st

Warmup: 5 rounds of

5 pullups

10 pushups 

15 air squats

++++++++++++++++++++++

Buy-in: Seated dumbell Press: 4x8

++++++++++++++++++++++

WOD: "Elizabeth"

21-15-9

Squat Cleans 135/95#

Ring Dips

++++++++++++++++++++++

Sell-out: OTMx8 mins 

3 Back Squats @ 1.5xBW

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Tuesday, June 20th

Warmup: 12 minutes of

200 meter row

20 banded pull aparts

10 dumbbell bent over flies

5 chin ups

+++++++++++++++++++++++

Strength: Push Press 5x15

+++++++++++++++++++++++

WOD: 3 Rounds for Time

Run Around the Building

21 Box Jumps 24/20"

12 Deadlifts @ BW

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Endurance: Meet at ECC @ 6 am

10x 10 KBS + 200 meter sprints ~ Rest = Work

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Saturday - Monday, June 17th - 19th

Coach Greg in full effect

Coach Greg in full effect

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++++++++++

For Time:

1 mile run

50 pullups

800 meter run

50 kbs 55/35#

400 meter run

50 burpees

rest 10 minutes

10 minute AMRAP

3 HSPU's

3 Ring Muscle Ups

===================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Crew tackles some great conditioning ~ anyone welcome to join us

====================================

Monday

Warmup: 4 Rounds of

dumpster dash

8 box step ups

8 ghd situps

8 ring pushups

+++++++++++++++++++++

Strength: Snatch 30x1 (all reps must be done as singles)

++++++++++++++++++++++

WOD: 12 minutes AMRAP

7 Power Snatches 95/75#

20 Double Unders

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Friday, June 16th

Warmup: 12 minutes of

10 banded pull aparts

20 banded monster walks

20 banded monster side steps - alternating sides

10 reverse hypers

++++++++++++++++++++++++++++++++++++++++

Buy-in: 3x12 Ring Pushups

++++++++++++++++++++++++++++++++++++++++

WOD: 24-22-20-18-16-14-12-10-8-6-4-2 of

MedBall Cleans 30-20/16#

Ab Mat Situps

++++++++++++++++++++++++++++++++++++++++

Strength: OTMx12 minutes

3 Power Cleans @ 70-75%

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Thursday, June 15th

Warmup: 4 Rounds of

10 Pushups

20 Air Squats

10 kbs

20 DU's

+++++++++++++++++++++++++

Buy-in: 50 Calorie Row for Time

++++++++++++++++++++++++++

Strength: Sumo Deadlift 5! ~ Increasing Loads

++++++++++++++++++++++++++

WOD: 21-15-9

Deadlifts 225/155#

Ring Dips

======================================

Endurance: Meet at YMCA Pool @ 6 am

100 meter warmup

2x 50, 100, 200, 500 meters with 1/2 work rest

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Wednesday, June 4th

ECC Crew - Woody, Shirley, Bonnie and Katie taking the show on the road in Yellowstone!

ECC Crew - Woody, Shirley, Bonnie and Katie taking the show on the road in Yellowstone!

Warmup: 3 Rounds of

1 Dumpster Dash

2 forward rolls

3 dead hang pullups

4 Kettlebell Sumo Deadlifts

+++++++++++++++++++++++++++++++

Buy-in: 1 minute max rep sumo Deadlift high pulls 75/55#

+++++++++++++++++++++++++++++++

Strength: 6x1 Thrusters ~ Increasing loads

++++++++++++++++++++++++++++++++

WOD: 15 Min AMRAP

7 Front Squats 135/95#

7 Push Presses 135/95#

7 Box overs (jump over the box) 20"

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Tuesday, June 13th

Warmup: 3 Rounds of

1 dumpster dash

10 OLY bar Over-head walking lung steps

20 ab mat situps

++++++++++++++++++++++++++++++++++

Buy-in: Tabata pushups

++++++++++++++++++++++++++++++++++

WOD: OTMx 22 minutes

Odd minutes: 3 Back Squats

Even minutes: 6 Toes to Bar

++++++++++++++++++++++++++++++++++

Conditioning: 5 Rounds for time

10 Burpees

20 DU's

-----------------------------------------------------

Endurance: meet at ECC @ 6 am

5 Rounds for Time

500 meter row

20 burpees

30 DU's 

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Saturday - Monday, June 10-12th

SATURDAY

Warmup: Coaches Choice

++++++++++++++++++++++

8 minute AMRAP:

21-18-15-12-9:

Row for Calories

GHD or Weighted Situps

Rest 7 Minutes

3 Minute AMRAP:

Cleans 185/135#

Rest 7 Minutes

10 Minute AMRAP:

1 Dumpster Dash

2 Rope Climbs

3 Jerks 185/135#

================================================

SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Crew ~ Everyone Welcome!

=================================================

MONDAY

Warmup: 3 Rounds of

15 medball cleans

12 pushups

9 burpees

++++++++++++++++++++

WOD: 20 minute AMRAP

1000 meter row (Only do the row to start)

then,

20 Hang Power Snatches 75/55#

20 Front Squats 75/55#

20 Sumo Deadlift High Pulls 75/55#

+++++++++++++++++++++++++++++++

Sellout: 20x1 Snatches 165/95#

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Friday, June 9th

Jenn showing off her great form

Jenn showing off her great form

Warmup: 10 minutes of

8 wall balls

3 wall walks

1 dumpster dash

+++++++++++

Strength: Bench 8x3

+++++++++++++++++

12! of

Plate burpees 45/25#

2x Double Unders

with 1 dumpster dash after each round

+++++++++++++++++++++++++++++++

Sellout: Incline dumbell Press 3x10 with 10 bent-over dumbell flies after each set 

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Thursday, June 8th

New Haven Women's Rugby ~ always a hair raising experience!

New Haven Women's Rugby ~ always a hair raising experience!

Warmup: 5 Rounds

7 Sumo DL High Pull with KB

7 Weighted Situps with KB

7 Sumo Goblet Squat with KB

++++++++++++++++++

For Time:

1000 meter row then,

10! of

Squat Clean 135/95#

Dips

--------------------------------

Endurance: meet at ECC @ 6 am

6, 8 or 10 x 10 air squats + run around the building

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Wednesday, June 7th

Warmup: 10!

OLY bar rollouts

Clean Grip sots press

Standing twists with bumper plate

++++++++++++++++++++++

20 Min AMRAP

3 Bar Muscle Ups or C2B Pullups

6 HSPU's

9 T2B

++++++++++

OTMx8 minutes 

3 - Back Sqauats @ BW

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Tuesday, June 6th

Warmup: 

3 minutes roll out

30 seconds back extentions

4 minutes of Turkish Get ups

30 seconds HS Holds

+++++++++++++++++

4x3 minute AMRAP's with 2 minutes rest between each round

10 KBS 70/55#

10 Box Jumps and Overs

+++++++++++++++++

3x8 OHS ~ Moderate weight

---------------------------------------

Endurance: Meet at ECC @ 6 am

15, 20 or 30 minute out and back

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Saturday - Monday, June 3-5th

Saturday

Warmup: 10!

2x Mountain Climbers

3x Seconds hold in Plank Position

Sumo Squats with medball or slam ball

Side Benders

+++++++++++++++++++++++++

7 Minute AMRAP - Push Press:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

 

Rest 5 Mins

 

7 Minute AMRAP - Power Clean:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

=====================

Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday - Everyone is Welcome ~ Even non Members

===========================

Monday

Warmup: 5 Rounds

10 air squats

10 kbs

10 pullups

++++++++++++

3 Rounds for Time:

30 Wall balls 20/14#

30 Pushups

800 Meter Run

++++++++++++

Push Press: 3x8 ~ Moderate weight

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Friday, June 2nd

Warmup: 3 Rounds

2 Prowler Pushes (down & back = 1)

30 second HS Holds

20 GHD Situps

10 Banded pull aparts

+++++++++++++++++++++++

 On the 2 minutes do the following:

Minute 1: 20 Thrusters 75/55# + 1 burpee

Minute 3: 18 Thrusters + 3 burpees

Minute 5: 16 Thrusters + 5 burpees

Minute 7: 14 Thursters + 7 burpees

..........

Minute 19: 2 Thrusters + 19 burpees

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Thursday, June 1st

Warmup: 8!

burpees

GHD Situps

seated dumbell presses

++++++++++++++++

For Time - Half Linda or 5! of

1.5xBW Deadlift

1xBW Bench

.75xBW Clean

*This should be a sprint and is capped at 6 mins

~10 minute Rest

For Time: 10!

Wall ball 20/14#

2xDouble Unders

------------------------------------------------------------------------

Endurance: Meet at ECC @ 530

6, 8 or 10x 2 mile ride + run around the building

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Wednesday, May 31st

Warmup: 3 Rounds of

20 banded pull downs (with band)

10 pullups

20 air squats

10 pushups

++++++++++++++++++++++

Back Squat 10! with 200 meter row immediately after each set

*weights are taken from the floor

*each set must be done unbroken

*athletes should try and increase load each round

*workout is not for time!

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Saturday-Tuesday, May 27th-30th

Holiday Schedule ~ ONLY 1 Class on Monday @ 930 am

Saturday

Warmup: 10 mins of

30 second bar hang

3 HSPU's

6 power snatches

200 meter row

12 ring pushups

+++++++++++++++++++

2 Rounds for time:

1000 meter row

50 Thursters 45/35#

30 Pullups

Rest 10 minutes

20 Snatches for time 165/95#

=====================

Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

*Sunday Funday - 7 am everyone is welcome! 

====================================================================

Monday

Memorial Day!

Murph

====================================================================

Tuesday

Warmup: 8 Rounds

3 floor presses

5 T2B or Wall

7 GHD Situps

100 meter row

++++++++++++++

20 Min AMRAP:

1 Bar Muscle Up

7 Power cleans 135/95#

7 Burpees

14 DU's 

------------------------------------------------------------------

Endurance: Meet at ECC @ 6 am

Coach Joe Special

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