Wednesday, September 11th, 2019


Published September 10, 2019


Coach leads group through:

5 Med Ball Front Squats with 2 second pause at the bottom
10 Seated Strict Press
10 Bent Over Row

5 Med Ball Thruster
10 Push Press

x 2 rounds

 

A1. Close Grip Bench Press x 5. Start at about 60% of your 1rm and build with each set.

A2. Banded Tricep Pull Downx 10. Keep tension on the band the entire time.

x 3-4 sets 

+

"9/11 Tribute" 

  • For Time
  • 2001 meter Run or Row (1.25 miles)
  • 11 Box Jumps (30/24 in) (24/20)
  • 11 Thrusters (125/85 lb)
  • 11 Chest-to-Bar Pull-Ups (Pull ups)
  • 11 Power Cleans (175/115 lb)
  • 11 Handstand Push-Ups (Scale to downward dog pushups)
  • 11 Kettlebell Swings (70/53)
  • 11 Toes-to-Bar (Scale to knees to waist)
  • 11 Deadlifts (170/115 lb)
  • 11 Push Jerks (110/75 lb)
  • 2001 meter Row or Run (1.25 miles)

*If athletes begin with a row, they end with a run and vice versa.

**Scale your weights and movements accordingly.

***Only one barbell, change  your weights or pair up with someone - each of you with a different weight for the different movement. 

****30min Timecap


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