“RNG”

800 Meter Run
30 Dumbbell Snatch
60 Box Jumps
24/18 Calorie Bike
30 Box Jump
60 Dumbbell Snatch
200 Meter Run
30 Dumbbell Step Up
60 V-Ups
24/18 Calorie Bike
30 Dumbbell Lunges
60 Shoulder Taps
800 Meter Run
30 Shoulder Taps
60 Lunges

Weights: 50/35
Height: 24/20

800 Meter Run
30 Dumbbell Snatch
30 Box Jumps
24/18 Calorie Bike
30 Box Jump
30 Dumbbell Snatch
200 Meter Run
30 Dumbbell Step Up
60 V-Ups
24/18 Calorie Bike
30 Dumbbell Lunges
30 Shoulder Taps
800 Meter Run
30 Shoulder Taps
30 Lunges

Weights: 35/20
Height: 20″

400 Meter Run
30 Dumbbell Snatch
30 Box Jumps
15/10 Calorie Bike
30 Box Jump
30 Dumbbell Snatch
200 Meter Run
30 Dumbbell Step Up
30 Sit Up
24/18 Calorie Bike
30 Dumbbell Lunges
30 Shoulder Taps
400 Meter Run
30 Shoulder Taps
30 Lunges

Weights: 25/15
Height: 20

“Hotshot 19”

WOD GUIDANCE & GOALS
Head down and grind away. Thirty squats will take :60-:75. Choose a weight for the power cleans you can do in sets of 5 during the workout. Cleans will take :60-:75. Pull ups ( to scale use a band or do ring rows) will take :30-:60, and the 400 meters is your rest 2 (ish) minutes. Target 30 minutes. There is a 35 minute cap.

About Hotshot 19:
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history. 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).

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“betty”

On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean

On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean

WOD GUIDANCE & GOALS
The first set of 3 push jerks start at 50% of your 1 rep max (light) and ideally build every minute (55-60-65-70-75-80%). If your form or technique breaks, do not increase weight, stay at the same weight or decrease the load to perfect the movement. For the 2 split jerks, start at 55% and build to 85% of your 1 rep max (or effort). For the hang power clean start at 60% and build to 90% of your 1 rep max.

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“The Business”

0-5 Minutes
350 Meter Row
35 Sit Ups
5-10 Minutes
350 Meter Row
35 push Ups
10-15 Minutes
350 Meter Row
35 Hollow Rocks
15-20 Minutes
350 Meter Row
35 Superman Rocks

WOD GUIDANCE & GOALS
For every 5 minute interval complete the designated work as fast as possible. Target 4 minutes so you’ll have 1 minute of rest before the next interval starts.

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“Narrow Road”

5 Rounds
30 Double Unders
10 Dumbbell Thrusters
5 Bar Muscle Ups
10 Dumbbell Thrusters
30 Double Unders

Weight: 50/35

5 Rounds
12 Attempts
10 Dumbbell Thrusters
5 Chest to Bar Pull Ups
10 Dumbbell Thrusters
12 Attempts

Weight: 35/20

5 Rounds
45 Single Unders
10 Dumbbell Thrusters
10 Ring Rows
10 Dumbbell Thrusters
45 Single Unders

Weight: 25/15

WOD GUIDANCE & GOALS
Complete the dubs/singles in :30-:45. The dumbbell thrusters should be unbroken but get heavy at rep six. Do bar muscle ups/pull ups as fast singles, 3/2 or unbroken. Take a deep breath before the thrusters so you can do them unbroken. And same thing before the last set of jump rope. The last set of dubs/singles from one round runs right into the first set of dubs/singles for the next round. Target 18 minutes.

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“Untitled”

21-15-9
Bike Cals
Deadlift
~ Rest 3 Minutes ~
21-15-9
Bike Cals
Russian Kettlebell Swing

Barbell: 225/155
KB: 70/53

21-15-9
Bike Cals
Deadlift
~ Rest 3 Minutes ~
21-15-9
Bike Cals
Russian Kettlebell Swing

Barbell: 185/135
KB: 53/35

15-12-9
Bike Cals
Deadlift
~ Rest 3 Minutes ~
15-12-9
Bike Cals
Russian Kettlebell Swing

Barbell: 135/95
KB: 35/26

WOD GUIDANCE & GOALS
Choose a weight for the deadlifts and the kettlebell swings that you can do for 10 reps then have to break. They should feel moderately heavy. Aim to complete the the 21 cals in less than 2:00, the 15 cals in less than :90 and the 9 cals in less than :60, for both workouts. Target 10 minutes for the first workout and 8 for the second.

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“Nasty Nancy”

5 Rounds
500 Meter Run
15 Overhead Squats
15 Bar Facing Burpees

Weight: 135/95

5 Rounds
500 Meter Run
15 Overhead Squats
15 Lateral Burpees

Weight: 95/65

5 Rounds
300 Meter Run
15 Front Squats
15 Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
Run at your 5k pace, when you get to your barbell you should be able to take one breath and pick up the bar. For the overhead/front squats, choose a weight you can do for 10 reps before having to rest. Do the burpees at the same pace as your run, no break just keep moving. Target 25 minutes.

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“RNG”

20-30-40
Sit to Stand Box Jump
Tricep Dip
800 Meter Run

Height: 24/20

20-30-40
Sit to Stand Box Step Overs
Tricep Dip
800 Meter Run

Height: 20″

10-20-30
Squat to Step Over
Tricep Dip
400 Meter Run

Height: 20

“You’re Not Alone”

50-40-30-20-10
Double Under
15-12-9-6-3
Hang Squat Snatch

Weight: 135/95

15-12-9-6-3
Attempts
Hang Squat Snatch

Weight: 95/65

75-60-45-30-15
Single Unders
15-12-9-6-3
Hang Squat Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
Do doubles/singles/attempts, unbroken or in big sets. The hang squat snatch/cleans should be done in sets of at least 3 reps. Practice pulling under the bar into the bottom of your squat. If you’re catching high (above parallel) drop down in weight. Target 15 minutes.

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“Pretty Please”

2 Rounds
50 Dumbbell Step Ups
500 Meter Row
50 Dumbbell Deadlifts
500 Meter Row

Weights: 50/35
Height: 20″

2 Rounds
35 Dumbbell Step Ups
500 Meter Row
35 Dumbbell Deadlifts
500 Meter Row

Weights: 35/20
Height: 20″

2 Rounds
25 Dumbbell Step Ups
500 Meter Row
25 Dumbbell Deadlifts
500 Meter Row

Weights: 25/15
Height: 20″

WOD GUIDANCE & GOALS
With 1 dumbbell, held any way you’d like, complete the step ups by only breaking at the half way point. The row will take 2-ish minutes and should be done at a moderate pace. The deadlifts are done with 2 dumbbells. Choose a weight that you can do for at least 15 reps before having to break. Again, row at a moderate pace complete the designated meters around 2-ish minutes. Target 25 minutes.

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