Bench Press

2-4-6-4-2-1, Every Set As Heavy As Possible

Go Every 3:00

5x3 Snatch Balances
- Go by the feeling, keep it fast and snappy
- Rest 2min btw sets

For time:

30-20-10 reps of:
- Cal Row
- T2B

Rest 2min

15-12-9 reps of:
- Burpee Box Jump Overs 60/50cm
- Alt. DB Power Snatches 20/15kg

Rest 2min

50 WB 9/6kg

AMRAP 10

50 Wallball 20/14p
50 Sit Ups

ACCESSORY

2x
40s on, 20s off
Sivulankussa yhden käden soutu kumpparilla (20/20s)
Olkapää kierto polven päältä istuen (20/20s)
Yhden käden rengassoutu (20/20s)
Takareidet jumppapallolla

Snatch grip behind neck

3-4x 5 @moderate weight

Warm-up
3-minute Row + 3-minute Assault bike @ increasing pace
+
5 inch worm sumo wide + 5+5 squat strech + 5 russian baby strech

+
2 rounds
10 Tension swings
10 Half-kneeling goblet step up
5/side Bottom up KB press
5 sharp box jump to 50/60cm
+
2 rounds
6 Wall balls
3 Box jump overs
4-6 Toes to bar
3 KB Swing
1 min easy air bike

Metcon
New set every 6 min (flow a-b-a-b) jos on supepäivä ja haluat vetää niin voit tehdä vielä a+b (eli 6x3min)
A) 3 min AMRAP
12/10 calories row
8-12 wall ball shots
7-9 box jump overs 50/60cm

B) 3 min AMRAP
12/10 cal air bike
8-12 Toes to bar
7-9 KB Swing @16/24kg

Tavoite aina saada 2 kierrosta tos 3 min, jos saat aiemmin valmiiksi saat lepoa enemmän jos menee 3 min enemmän huilaat vähemmän. Uus setti aina 6 min kohdalla.
Liiku tehokkaasti mut älä kompuroi boxilla.

cool down
3-5 min kevyt kardio + pikku ravistelut/höntsät niin et jää hyvä olo. Juo nestettä.

Rive ja työntö

On The 2:00 x 10 Rounds:

500/400m Bike Erg
Max Rounds Of "Cindy"

5 Pull Ups
10 Push Ups
15 Air Squat

• Pick Up where you Left off Each Round

• Let's make our first priority to push the body weight movements

• Your bike pace should be based off of what will allow you to stay moving on the rounds of "cindy".

• focus on quick transitions.

• Leave at least 5 seconds to transition back to the bike each round.

Every 3 minutes (for 6 Rounds) in 18 minutes:
6 Burpees
18 Alternating DB Snatches 20/12,5kg (50/35lbs)
7 T2B (Toes-to-bar)
9 Goblet Squats 16/12kg (50/35lbs)

With a running clock, perform the prescribed work in the order written in 3 minutes for 6 rounds. Record the time it takes to complete each round. You have 3 minutes to complete all 4 movements. Rest during whatever time is left after you’re done. For example, if it takes you 2 minutes to complete all the movements, you have 1 minute to rest before the next interval starts. Repeat this interval every 3 minutes until you have completed 6 rounds (i.e. this workout will be 18 minutes total).

Score is the time of the slowest round.

Scaling

The recommended weight for the dumbbell snatches and goblet squats is 50 lbs for men, 35 lbs for women, but scale accordingly. If you cannot do Toes-to-Bar, do Knees-to-Elbows or Hanging Knee Raises. If you don’t have a Pull-Up bar, do V-Ups on the ground.

Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The 'Charleston 9'.

The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.