WODs

This week's workouts!
By
Bryan Kapustinski
December 3, 2020

21-Jun-2021

Strength
Deadlift 3-3-3-3-3-3-3-3
*ascending

Metcon
3x 2 min
:30 hollow hold
10 Burpee
max Double-under
rest 1 min

22-Jun-2021

Metcon
AMRAP
10 C2B pull-ups
15 push-ups
20 Pistol (alternating)
*After every 3 rounds, run 400 meters


23-Jun-2021

Strength
Tempo Back Squat 3-3-3-3-3
*across

Metcon
EMOM 12 (alternating)
15 Ball slam 50/30
20 Russian twists 15/10
:30 Hanging L-sit


24-Jun-2021

Metcon
5 RFT
500m Row
7 thrusters 135/95

25-Jun-2021

Strength
5x
1 Press
2 Push press
3 Push Jerk
*ascending

Metcon
21-18-15-12-9-6-3
Sumo deadlift high pulls 75/55
Push jerks 75/55

26-Jun-2021

Hero
"Hotshots 19"
6 RFT
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run


On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Continue Reading

pushpress gym management software for boutique gyms and fitness studios