Roll out 10 Minutes
10 Burpees
10 Pull-ups
10 Push-ups
10 Hollow rocks
10 OH squats
5 Rounds for time of:
350m Row
20 Ring push-ups
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
For time:
-Run 400m (2 laps)
-20 Pull-ups/ring rows
-40 Sit-ups
-20 Push-ups
-Run 400m
*Complete AMRAP burpees until last person finishes.
Row 500
20 Burpees
Run 400m
20 Toes to bar
5 Rounds For time of:
20 Sledgehammer strikes
5 Tire flips
2 Wall climbs
200m Farmer’s Carry, single arm
*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs
Run 400m
Sampson Stretch
OH Banded Shoulder Stretch
Couch Stretch
–
AMRAP 5 Minutes:
6 Walking lunges
5 Toes to Bar
4 Med ball cleans
3 Burpees
Handstand hold
Sled push or Yoke carry
EMOM 20 Minutes:
Even – Sprint 200′
Odd – Perform 7-12 Pull-ups
*Pick a number for pull-ups and try to hit it every round. Rx+ Chest to Bar.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
EMOM 10 Minutes:
-10 Quick Feet
-3 Burpees
-7 KB swings
Row 500m
Rotator Cuff WU
Hip Circle Band WU
Burgener WU
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For Time (30min cap):
-200 Slam ball twists, 30/20
-400m Run
-200 DUs
-400m Run
-100 Weighted step-ups, 45/25, 24/20
-400m Run
-100 Push presses, 95/65
-400m Run
-50 Burpees
-400m Run
*One partner working at a time, except the run – both partners run together.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
10-8-6-4-2 Reps for time of:
Deadlifts, 225#/155#
Pull-ups
Dips
*Rx+ 315#/205# & Muscle ups
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
AMRAP 12 Minutes:
15 Ball slams, 30#/20#
8 Box jumps, 30″/24″
500m Row
Sampson stretch
PVC passthroughs
OH squats
–
Start warming up on movements.
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30 / 24)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.