Every year we gladly accept this challenging workout in honor of so many people lost 18 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s workout as we want everyone to finish this workout. Thank you to all of our members and their families whom have served our military.
Freedom WOD Classes
Warm-Up: 10 mins
10 Minutes to set up, test movements/weights and get mobile
Metcon: 40 Min Cap Scale as needed to finish
9-11 Tribute Workout
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)
Elite Competition Class
Deload Week
Conditioning
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
Cash-Out: 2977 Meter Row
Kilos: 70/48
Brother Bros Barbell Club
Wednesday (Session Two)
A.
In 15 minutes, build to a 3-RM Hang Snatch
B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 85% of 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Deadlift x 6 reps
Start at 85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps
(Goal weight should be 70-80% of 1-RM Clean)
Performance Power Training
Wednesday, September 11th, Active Rest
5x
20 Cal Bike
20 Burpee
-then
STRETCH!!
-OR-
HUMPDAY PUMPDAY:
Sept 11th 2001
Commemorative Sabado Gigante:
“2 Towers”
In Partners
4 Rounds (4 planes hijacked):
110m Buddy Carry (each teammate goes 110m) (each tower had 110 floors)
9 Rope Climb (each, I go, you go)
11 DB Manmaker (each, I go, you go)
2001m Row (total, partner not rowing must hold a plank. Switch anytime)
