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Crazy ass week hosting a large crossfit competition here in Spokane Valley, Wa. Firefighting seems to be super busy when I’m working at the department. Workouts are going well, shooting has been a little less that consistent. Scouting hasn’t happened in the last two weeks, time to really put my head down and get back on track!

Monday July 10th, 2017
Worked at the fire station, here’s what I got done:
1. Bulgarian Split Squats with Dumbbells 5×6 reps each leg | #30’s, 35’s, 40’s, 50’s, 50’s
2. Super set with Strict Pull-ups | 10-10-8-8-9
3. Conditioning, 4 rounds for time:
15 box jump overs 24:
12 toes to bar
9 DB Snatch alternating #60 | 4:54
4. 6 rounds not for time:
50m Sled Pull #135
10 GHD Raises

Tuesday July 11th, 2017
1. Snatch off blocks at hip #115 EMOM (every minute on the minute) 5 reps for 4 minutes
2. Clean Jerk off blocks at hip #135 EMOM 6 reps for 4 minutes
3. 5 rounds of:
200m Run + max effort strict handstand push-ups + max effort kipping handstand push-ups
13, 10
11, 5
8, 5
7, 7
8, 5
4. EMOM for 10 minutes
Odd: 8 cal ski ierg
Even: 6 muscle ups rings
5. EMOM for 10 minutes
Odd: bike 12 calories
Even: 12 chest to bar pull-ups
6. EMOM for 10 minutes
Odd: 20 dubz with zeus weighted jump rope
Even: 10 wall ball shots #30 to 10′ target (add two reps each round 12, 14, 16, 18)

Wednesday July 12th, 2017
Partner Workout for time:
800m run together
100 thrusters #45’s
800m run together
150 push press #45’s
800m run together
100 thrusters #45’s
800m run together
150 cal assault bike
100 burpees | 46:00

Thursday July 13th, 2017 – Archery range day

Friday July 14th, 2017
1. Back Squat 5×5 #225,245,255,265,275
2. Bench 5×5 #145,165,185,195,205
3. 27-21-15 for time:
hang cleans #135
pull-ups
assault bike | 11:45

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