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Thursday, August 11, 2022

STRENGTH: “CLEAN COMPLEX” HOW TO APPROACH THE LIFTS All athletes will demo the clean complex technique with either a PVC pipe or empty barbell. The trainer will lead everyone through this section in synchronization. After the teaching portion, newer athletes unfamiliar with the power clean will grab kettlebell swings and perform four sets of kettlebell […]

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Wednesday, August 9, 2022

TARGET SCORE Big Sessions: If short on rowers, break up the athletes into two groups. Group 2 starts 2:30 after Group 1 starts. Try to avoid athletes using bikes or ski ergs today. Clock: Should be counting UP on a 5-minute interval. Target Time each set: sub 3 minutes Time Cap each set: 4 minutes […]

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Group Management

The ability to organize and manage, both at a micro level (within each class) and at the macro level (the gym as a whole). This includes managing time well; organizing the space, equipment, and participants for optimal flow and experience; planning ahead; etc. Group management is not just about organizing logistical considerations for a class […]

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Tuesday, August 9, 2022

TARGET SCORE Clock: Should be counting UP because the score is total time elapsed (including the rest!) Big Classes: Divide up the group to 2 sections. Have one group row while the other group runs. TRY to avoid this, but if you don’t have enough boxes, start each group every 90-seconds. Target Time: sub 14 […]

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Monday, August 8, 2022

QUICK NOTES Clock should be set to 7-minute intervals counting UP! Please do not set a running clock up to 21-minutes. Athletes should be able to look at the clock after their 3 sets each round and know exactly what their score is. Score is slowest round of the three rounds. Weights should be singles […]

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Saturday, August 6, 2022

Strategy & Briefing PARTNER DAY, BABY!! Like many Hero workouts, this is a very special challenge — this is considered Breathe & Brace because of the necessity to brace in the midst of breathing. Pay special attention to maintaining tight & consistent technique on the Deadlifts, which will be crucial to success in McGhee.  Take your […]

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Friday, August 5, 2022

Coach Notes TARGET SCORE Target Time each set: sub 4 minutes Time Cap each set: 6 minutes STIMULUS and GOALS The Stimulus for todays workout is high intensity for both sets. You will have a 5:00 rest between with a shorter workout so that means we can push the pace a little faster than normal […]

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Thursday, August 4, 2022

TARGET SCORE Score in reps to keep the leaderboard clean Target Rounds: 8+ (240/200+ reps) Minimum Rounds before scaling: 6 (180/150 reps) STIMULUS and GOALS How to Pace: STEADY! This is a moderate AMRAP with 2 times the fun! Look to have consistent pacing throughout and find the edge of your capacity on the strict […]

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Wednesday, August 3, 2022

TARGET SCORE Target Time each set: sub 4 minutes STIMULUS and GOALS How to Pace: SPRINT! These short sets are all about holding onto unbroken sets and moving with purpose! How it should Feel: GRIPPY! We are looking at grip endurance and upper body pulling to be the limiting factor. WORKOUT STRATEGY & FLOW Toes […]

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Tuesday, August 2, 2022

TARGET SCORE Score is reps each set (The run does not count for reps) Target reps sets: 8+ Minimum reps before scaling sets: <4 STIMULUS and GOALS How to Pace: Steady! The volume will add up so aim to maintain a speed on the run you can hold throughout and not stop moving on the […]

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