Coaches Choice
Grab a partner and GO!
30 minute AMRAP
Buy-in : 500m run with partner.
Then with remaining time:
3 Push Presses 95/65
6 Hang Power Cleans 95/65
9 Deadlifts 95/65
12 Box Jumps 24/20
RX+ 135/95
Run to be completed with partner.
Must complete full round before switching.
One partner working at a time.
HAVE FUN!!
400m row or run
10m knees to chest
10m quad stretch
Iron cross stretch
Thread the needle stretch
*3 rounds of*
5 ring rows
5 pushups
10 alt lunges (total)
3 Weighted Pullups. Build every set to heaviest possible for 3 reps.
Use bands to scale if you don’t have at least 5 strict pullups.
5 Bench Press. Build each set. Try to go heavier than last week. Rest 2 minutes between sets.
For Time:
50-40-30-20-10
Double Unders
Shoulder to Overhead 96/65
This Firefighter Hero WOD is dedicated to John Santore, FDNy, Ladder 5, who was killed on September 11, 2001.
It seemed everyone in West Brighton knew John A. Santore as a figure larger than life. Problem-solver, husband, father, decorated firefighter and the founder of a group that built a home for the John A. Noble Maritime Museum at the Snug Harbor Cultural Center, Livingston, Mr. Santore lived life with an insatiable passion. But on September 11, 2001, the 49-year-old father of two was among eight comrades from Ladder Co. 5 in Greenwich Village who lost their lives in the World Trade Center terrorist attack.
Mr. Santore was the senior member of the company, which was last seen evacuating building occupants from the 37th floor of Tower 1. “He was always helping everyone,” said his wife, the former Frances Grasse. “They called him the mayor of West Brighton.”
In 1992, Mr. Santore spearheaded the Noble Crew, which transformed Building D at Snug Harbor into the 22,000-square-foot Noble Maritime Museum. The facility opened last November as the city’s newest museum and holds the deceased artist’s paintings which had been housed in Noble’s New Brighton home. In all, the Crew collectively contributed more than $1 million worth of labor, materials and support to the cause. For his efforts, Mr. Santore received the Noble Crew Award in 1997. “He was the heart of the Noble Crew,” said Erin Urban, director of the museum.
The award wasn’t the only one Mr. Santore would garner. In 1990, he received the Daily News Hero of the Month Award, said his wife. He also was awarded numerous meritorious service and bravery awards, Mrs. Santore said.
A lifelong Islander, Mr. Santore was born in New Brighton and moved to West Brighton in 1960. Prior to becoming a firefighter in 1981, Mr. Santore worked for
about nine years as a lineman for Con Edison on Staten Island. He was a graduate of Curtis High
Team of 2!
21 Minute AMRAP:
50 Lateral burpees over your partner
50 Pull-ups
50 Push Jerks 95/65
50 Back Rack Reverse Lunges
Max distance row in remaining time
Rx+=135/95, Chest to Bar Pullups
*split work evenly, one person working at a time.
1:00 min bike @ converstion pace
Worlds greatest stretch
1:00 min bike @ out of breath talking pace
10 PVC elbow rotations (5 each side)
10 PVC front squats as close to rig as possible
:30 sec @ all out pace
5 empty barbell front squats
5×3 Try to go heavier than last time 8/25
For Time:
3 Minute Max Cal Bike
into…
21-15-9
Front Squat 115/75
Wallball Situp 20/14
Rx+=135/95, GHD Situps
Score is total time. Note your max cals at 3 minutes.
*Keep intensity high on this workout. You should be going into the 21-15-9 very tired and gassed from the bike. Push the pace on the bike and trust your fitness. Minimize your rest transitioning between movements and scale workout to be able to hit bigger sets on the front squats.
Wallball situp demo- https://youtube.com/shorts/ikzDlMz_iNY?feature=share
On a 12:00 min clock:
3:00 min bike
10m inch worm
10 arm cirlcles (forward & backward)
10 PVC pass throughs
*AMRAP OF*
10m bear crawl
5 PVC power snatches as close to rig as possible
10 alt. Toe touch V-ups (r/l=2)
Both the Power Snatch and the Power Clean will be empty bar or trainer bar. Here we are focusing on technique. If the bar feels light to you and you are moving with perfect technique, then focus on SPEED. This does not mean we sacrifice technique. We want to keep the same bar path with every rep. This is what makes us the most efficient and able to sustain more intensity in workouts.
*the score for this will be max reps. You may put the barbell weight in your notes.
7 Rounds For Time:
7 Toes to Bar
7 Power Cleans 75/55
7 Burpees over the Bar
7 Power Snatches 75/55
*Pick a light weight for the barbell today that allows you to hold onto it and continue to practice good technique. These movements should be done unbroken with quick transitions to the next movement.
300m run
10m elbow/reach stretch
Iron cross stretch
Thread the needle stretch
10 front plank with banded pull downs (each side)
*3 rounds of*
100m run
10 air squats
:45 sec plank hold
https://youtu.be/DG-bKQ4qf1A
Focus on a stacked position. Keep your shoulders active by pressing strong into the floor.
Perform these slow and controlled flutter kicks once kicking up to the wall. Stay up for :45 and have someone count for you and then count for your partner before you both move on to the next movement.
To scale this movement, use a box and have your knees or toes on it with your torso as vertical as possible. Once you are vertical, practice shifting your weight side to side. Stay vertical for :45.
Score= seconds on the wall
https://www.instagram.com/p/Cd5tAzKlIS0/
Start with a wall walk up the wall. From there you will lift your hands onto a 10# plate (or higher) and then begin to walk to the right onto another stacked plate. Return back to the original plate and wall walk back down to complete the complex.
Focus on shifting your weight and walking laterally staying as close as you can to the wall.
Scaled version of this will be knees or toes on a box and lifting hands on and off of a plate. Focus on shifting weight side to side.
https://www.instagram.com/p/CRrPV5jNOT1/
Score= 1 rep for the complex.
List plates used in the notes.
12 Minute AMRAP:
12 Chest to Bar Pullups
24 Wallballs 20/14
100m Run
Rx+= 6 Ring Muscle Ups
Team of 2!
30 Minute AMRAP:
10-20-30-40-50…
Cal Bike
Power Clean and Jerk 135/95
Back Squat
*One athlete works at a time, split work evenly.
Rx+=155/105
3min Bike/Ski/Erg
10m Bear Crawl
10m Inch Worm
10 Sumo Squats
20 Banded Pull Aparts
15 Banded Presses
10 Lu Raises
2 rounds:
5 Tall Muscle Snatch
5 High Hang Snatch
5 Muscle Snatch
5 Snatch Balance
5 OHS
10 min EMOM
1 Pause Power Snatch+1 Pause Snatch+1 OHS
Perform lift as a complex. Build to a heavy weight.
