September 11th, 2014 Workout - everyone is welcome to come in and do this workout, so bring a buddy if you like.
9/11 Memorial Workout
12 Rounds For Time:
9 Ground2Overhead (75/55)
11 Burpee Box Jumps (24"/20")
1 Rope Climb
**25 Minute Cut-off**
*If you are unable to do Rope Climbs, you will do 2 Seated Pulls to Stand on the rope, as a sub. For the Ground2Overhead, you may either Snatch the bar, or Clean & Jerk; you may mix and match. We will try to keep the weight on the barbells at (75/55) because Firefighter's gear is, on average, 70 - 75#. We will also keep the boxes set at (24"/20"), and you may perform Step Ups if need be. The distance you will be covering with your movements, is the approximate height of the World Trade Center buildings, so work hard to climb as high as you can, and possibly get to the top of the tower.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Burpee Box Jumps. Show all posts
Showing posts with label Burpee Box Jumps. Show all posts
2014-09-11
2013-10-09
WEDNESDAY WORKOUT
Justin would like all of you who couldn't make it out to the Granite Games over the last weekend, to experience part of it for yourself. If you made it in for Open Gym on Tuesday, you may have gotten a little taste already... here's another helping. :-)
Granite Games Final... kind of
Complete All Of The Following For Time:
500m Row
then...
21 - 15 - 9 Reps of:
Chest2Bar Pull-ups
Wall Ball Shots (20/14)
then...
15 - 12 - 9 Reps of:
Ground2Overhead (115/85)
Pistols (total)
then...
12 - 9 - 6 Reps of:
Burpee Box Jumps (24"/20")
Toes2Bar
**20 Minute Cut-off**
*There are a lot of movements today, so come with a plan for where you need to scale, and we will help you accordingly. If you cannot do Pistols, you will do Lunges, but you will do 1 Lunge EACH LEG per rep; if you are doing Pistols, it will be just total Pistols. Your Ground2Overhead may be Clean & Jerk, or Snatch. Whichever you prefer is acceptable for Ground2Overhead, as well as mix and match, as long as your rep count is met. This isn't exactly the final workout the athletes at the Granite Games had to do, but close enough for you to get a good idea of how hard their final workout was, after competing all weekend.
Granite Games Final... kind of
Complete All Of The Following For Time:
500m Row
then...
21 - 15 - 9 Reps of:
Chest2Bar Pull-ups
Wall Ball Shots (20/14)
then...
15 - 12 - 9 Reps of:
Ground2Overhead (115/85)
Pistols (total)
then...
12 - 9 - 6 Reps of:
Burpee Box Jumps (24"/20")
Toes2Bar
**20 Minute Cut-off**
*There are a lot of movements today, so come with a plan for where you need to scale, and we will help you accordingly. If you cannot do Pistols, you will do Lunges, but you will do 1 Lunge EACH LEG per rep; if you are doing Pistols, it will be just total Pistols. Your Ground2Overhead may be Clean & Jerk, or Snatch. Whichever you prefer is acceptable for Ground2Overhead, as well as mix and match, as long as your rep count is met. This isn't exactly the final workout the athletes at the Granite Games had to do, but close enough for you to get a good idea of how hard their final workout was, after competing all weekend.
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