ACF – December 4, 2019

AMRAP or Rounds:
Little twist today with the length of the workout to control the volume and create a bit of a push. If you get 5 rounds before the 10min mark you can stop and log your time. Focus on doing your best to keep the KB’s in a proper front rack position and staying away from any upper back rounding. Staying honest and true to the movement is key. The single-arm work will also require a solid front rack position with the KB. Make sure you are tucking your knees for the burpee over the KB.

Accessory
Plyometric Work:
-Plyo Skier (high box) 3 x :20 sec
-Single-Leg Deadlift Hop 3 x 10/side
-Press Jack 3 x :20 sec

ACF – December 3, 2019

“Hotshots 19” Hero WOD:
City of Prescott, Arizona, firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

“Hotshots 19”
6 Rounds:

  • 30 Squats
  • 19 Power Clean (135/95)
  • 7 Strict Pull Up
  • Run 400 meter
  • Goal: Sub 35 minutes

This is a longer workout with much of the crux being around the power clean. It is important that athletes move steadily through the squats using a quick pause at the top to save the legs a bit. For those that can handle it touch and go reps on the power cleans might be a good idea before jumping to singles. Keep from doing any sets that will have you resting over the bar for too long but rather keep moving at a steady pace especially given the length and volume of the workout. Strict pull-ups may need to be broken up due to all the previous pulling, especially in the later rounds. The strict pull-ups surprisingly get hard. Push the pace for the run.

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