Week of 11.7.2021

Fall Time Change

The time change is coming and means we will be losing daylight. Be sure to dress appropriately so you can be seen. Programming will be determined by daylight and colder weather, so there will be some inside workouts.

Workouts for the Week of 11.7.2021

Monday 11.8.2021 @5:30 pm

odds even

600 m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

500m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

400m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

300m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

200m at Moderate pace, 100m walk, 200m fast pace.

This will be a longer workout with shorter intervals with longer intervals. This would be categorized as a V02 max type workout. Shorter distances with more rest.

This workout will be for total time.

Thursday 11.11.2021 Veterans Day HERO WOD!

HERO WOD: EMILIO RIVERA

• For Time
• Buy-In: 800 meter Run
• Then, 5 Rounds of:
• 22 Push-Ups
• 21 Air Squats
• 33 Mountain Climbers
• 10 Burpees
• Cash-Out: 800 meter Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Score is the time on the clock when the cash-out is completed.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Background: This workout is dedicated to Firefighter Emilio Rivera who passed away on October 21, 2019.

Emilio joined the United States Marine Corps in 2009 and was assigned to artillery in the 5th battalion 11th Marines unit where he specialized in HIMARS. While serving, Emilio and his battalion/unit broke two military records while overseas.

After four honorable years of service, Emilio returned to his family in Pasco County, Fl. After a few short months after his discharge, Emilio had the urge to continue his service. Emilio attended the Florida State Fire College and received the “Top Dog” reward which is earned by having the overall best physical shape and dedication among his classmates.

After fire academy, he was hired on by Marion County Fire Rescue, he served 5 years as a Firefighter/EMT.

Firefighter Rivera, a proud United States Marine Corps veteran, and firefighter for over five years, was loved and respected by all. His drive, determination, and work ethic inspired all who he came into contact with. He was assigned to Friendship Fire Station #21, Operations Station #33, and most recently the Villages of Marion Station #10.

The workout was designed by the Emilio Rivera Foundation @theemilioriverafoundation to be done in October every year.

The rep scheme signifies:
– 22 Push-Ups for 22 veterans who take their own life every day
– 21-33-10 reps for Emilio’s stations.