Warm Up:10 mins
200 Run or 250 Row or 500 Bike
Then 10 Minutes to set up, test movements/weights and get mobile

Metcon: 45 Min Cap Scale as needed to finish
9-11 Tribute Workout
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thrusters 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)

The workout is symbolic of 9/11.  The 2001 meter run 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.

Elite Competition Class

Strict Gymnastics
21-15-9
Strict Pull Ups
Strict HSPU

Always Remembered
Teams of 2
2001 M Row Buy In
4 Rounds
9 Rope Climbs
11 Bear Complexes 135/95
2977 M Row Cash Out

Olympic Heavy
Complete 10:00 after “Always Remembered”
On the Min for Max Load:
1 Barbell Thruster

Females start at 125lb and Climb by 5 lb per round
Males start at 175lb and climb by 10lb per round

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Slow Pull Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps

Build over the course of the three sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.”

B.
Every 90 seconds, for 12 minutes (9 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 75% of 1-RM Snatch
*Set 7-9 = 1 rep @ 80% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Clean x 1 rep

*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = 4 reps @ 80-85%

E.
In 10 minutes, build to a 10-RM Bench Press

Performance Power Training

Friday, Sept 11th, 2020
Pre-Flight: Deceiving day of lightweight squats and a little bit of running.

Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5×3 @55%
-then
Volume squat:
2x1minute max reps @55%
*rest as needed between sets.

GainCity:
BB Good morning
3×15 heavy
Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA
3×10 (each)

Afterburner:
**Do it again**
7min Sandbag run.
Not a typo 🙂 run for 7mins with a sandbag on your shoulders