BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hammer Down (Time)

(RX’d)

Teams of 2

100/80 Calorie Air Bike

150 Dumbbell Hang Power Cleans (50s/35s)

150 Dumbbell Bench Press (50s/35s)

100/80 Calorie Air Bike

(Scale)

Teams of 2

60/48 Calorie Air Bike

100 Dumbbell Hang Power Cleans (light)

100 Dumbbell Bench Press (light)

60/48 Calorie Air Bike

Target time: 20:00-25:00

Time cap: 30:00

Core Work: (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

15 Standing Banded Pallof Press (each side)

-rest 30 seconds-

5 Plank Clock Walks (5 Left/5 Right)

-rest 2 minutes b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Single Arm KB Situp

Standing Banded Pallof Press

Plank Clock Walk

Hotshots 19 (Time)

6 rounds for time of:

30 squats

19 power cleans (95/135 lbs)

7 strict pull-ups

400-meter run
In honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.
To learn more about Hotshots 19 click here