Team Hotshots 19 [HERO]

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Sat

Jun 29

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Workout

"Team Hotshots 19" [HERO]

6 Rounds For Time:

30 Synchro Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups (Each)

400 Meter Run (Together)

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* Teams of 2

* Split Power Cleans As Needed

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Time Cap: 35 Minutes

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SEE NOTE FOR INDY VERSION

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KG | (61/43)

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Open-Games

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400 Meter Run

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Time Cap: 35 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a long grindy hero workout with a partner, athletes will need to plan where to pace and push themselves right from the start. Breaking up the cleans and the pull-ups in a way that athletes can stick to throughout all 6 rounds will be key, while also considering they will be able to rest a little throughout the rounds.

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Scoring

Score | Time to complete work.

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Movements

Power Cleans | 1:00 or less

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Strict Pull-Ups | Completed in 1:00 or less

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Run | Aiming for 2:15 or less

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Strategies

The One | Teaching Focus

Full Range of Motion
Today’s teaching focus is a through line across all movements.

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Pull Ups| Chin must pass over the top of the bar. Arms reach full extension.

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Air Squats| Hips and knees fully extend at top and hips pass below top of knee in the bottom.

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Modifications

AIR SQUATS‍

Reduce Reps
Squat To A Box
Reverse Lunges

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POWER CLEANS

Reduce Loading
Reduce Reps
Hang Power Cleans
Sub Dumbbells
Sub Kettlebell Hang Power Cleans

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STRICT PULL-UPS

‍Reduce Pull-Ups
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows

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400 METER RUN‍

Reduce Distance
500/450m Row
400/360m Ski
1000/900m Bike
300m Air Run

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Logistics

Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory. June 30th was the date (6 rounds/30 Air Squats), 19 men were lost (19 Power Cleans), 7:40pm (7 Pull-Ups / 400m Run).

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"Hotshots 19" [HERO]

6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400 Meter Run
Time Cap: 35 Minutes
REPEAT FROM 6/30/23

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Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow :20 each

100m run
Bootstraps
Downward dog
Scorpions
Alternating worlds greatest
Jumping jacks
Cossak squats
Air squats
Synchro air squats with partner
Mountain climbers

CT Barbell Flow :15 - :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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Specific Warm-Up
_{(9-21 minutes)}

(9-19 minutes)

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Power Clean | tell, show, do, check

Establish stance, grip, & set-up
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Shoulders slightly over the bar
3 High pull

Focus on timing of hips open then elbows high and outside
3 Muscle clean

Focus on the one focus on fast elbows
3 Clean drops

Focus on fast footwork while maintaining while elbows
3 Hang Power Cleans

Focus on fast elbows
3 Power cleans

Focus on fast elbows

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Strict Pull up | tell, show, do, check

10 scap retractions
5 Dead hang to lat active pulls

Focus on keeping the elbows locked out and simply pulling the bar forward to activate the lat.
5 Jumping negative pull ups

Focus on a slow and controlled negative
Mod to ring rows if needed

Establish pull up modifications and workout movement

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

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Practice Round

10 Synchro Air Squats
3 Power Cleans (each)
3 Strict Pull-Ups (each)
100m Run (together)

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Air Squat | Full range of motion. Hips below knees, and full extension at top.
Power Clean | look for fast elbows in the catch of the power clean.
Strict pull up | full range of motion. Chin over bar, and arms fully extended.
Run | Pacing, be sure athletes are hitting the stimulus time frame.

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Post Workout Clean Up & Chat

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_{Accessory Work}

“Killer Core”

8 Sets:

10 Second Hanging L-Sit

20 Seconds Rest

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Directly Into...

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8 Sets:

20 Seconds V-Ups

10 Seconds Rest

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Additional Elements

Have questions?

Reach out!

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