On a 12:00 clock
*BUY IN*
500m row
Achilles stretch
PVC pass throughs
*THEN AMRAP OF*
20 DU’s
3 burpees
2 power cleans 45/35
2 push jerks 45/35
Add weight each round
4 Sets of 5 Power Clean and Jerks
*must be touch and go, unbroken sets
Rest 2 minutes between sets
Choose moderate to heavy weight
Every 4 Minutes for 4 Sets:
500m Row
12 Burpees
Max Double Unders
300m run
Achilles stretch
10 arm circles (forward & backward)
10 open/close arms
*INTO 3 rounds of*
100m run
5 ring rows
5 banded lat pull-downs
10m walking lunges
https://youtu.be/LfGyMCw_Zd0
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
14 Minute AMRAP:
200m Run
20m DB Overhead Walking Lunge 50/35
20 Pullups
20m DB Overhead Walking Lunge
100m Run= 1 rep
10m Lunge= 1 rep
3 rounds of:
-12/10 cal bike (slow, moderate, fast)
-10 PVC good mornings (empty barbell deadlifts, add weight)
-Iron cross stretch (PVC pass throughs, kipping swings)
5×5 at 55-65% of DL from last week
3 Rounds For Time:
25/20 Cal Bike
20 Toes to Bars
5 Dball/Sandbag over Shoulder 90/70
RX+= 100/90
5 min to Score Max Reps
4 min rest
800m Run
9 Sit-Ups
Burpees- max rep
600m Run
15 Sit-ups
Burpees- max rep
400m Run
21 Sit-Ups
Burpees- max rep
400m Run
21 Sit-Ups
10m Shuttle Run- max rep
600m Run
15 Sit-Ups
10m Shuttle Run- max rep
800m Run
9 Sit-Ups
10m Shuttle Run- max rep
RX+ = Vested & Toes 2 Bar
Coach’s Choice
Grab a partner and get to work!
For time:
100 Cal Assault Bike
150 KB Swings 53/36
50 Cal Row
100 DB Box Step-ups 50/35, 24/20
50 Cal Assault Bike
50 DBall Over-the-shoulder 90/70
100 Cal Row
-45 minute time cap.
-One partner working at a time.
-Split work up as needed.
3 rounds of:
200m run
2 wall walks
5 burpees with 2 jump squats
For Time:
100 Kettlebell Swings 32/24kg
*2 Burpees at the top of each minute
Dedicated by 555 Fitness @555fitness to Firefighter Joseph Grzelak who was killed in the attacks on New York on September 11, 2001.
Around the firehouse, they called him Joe Knows. The chief of Battalion 48 in Brooklyn, Joseph Grzelak had been fighting fires for 28 years and memorizing trivia for even longer. During slow shifts he could be found at his computer, researching everything from home repair to bowling strategies. He was a history buff who read two newspapers a day, breezed through crossword puzzles and answered all manner of arcane questions for friends and colleagues (hence the nickname).
When he raced to the World Trade Center on Sept. 11, Chief Grzelak took a binder full of research he had compiled over the years about fighting high-rise fires. It was found, Mrs. Grzelak said, in his crushed car.
50 Rounds For Time:
“I go, you go”
1 Handstand Pushup
2 Squat Cleans 135/95
3 Burpees
*40 minute time cap
RX+= Deficit HSPU (45s/25s), 185/125
10 minute AMRAP:
Buy In- 400m row, Pigeon stretch, Iron cross stretch
then…
10 mt climbers (R/L=1)
5 air squats
5 PVC or empty barbell good mornings
10 hallow rocks
10 single arm light weight KB push press (5 each side)
5 Sets:
6 Shoot Throughs on Paralettes
directly into…
12 Alt. KB Snatches (pick challenging weight)
-Rest 1-2 minutes between sets
https://www.youtube.com/watch?v=B0kKQs-G6Lc
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
