Wednesday, September 11, 2013
Skill
Power clean
Conditioning
With a 20 minute clock…
2001m Row
-THEN-
In the remaining time, AMRAP of:
72 Double unders
3 Front rack lunges per leg (115#/80#)
4 Box jumps (36″/24″)
3 Muscle ups
It is obvious that rowing 2,001 meters is significant because the attacks on September 11 occurred twelve years ago today. The number of double unders each round is a tribute to the 72 police officers who died that day and the 3-4-3 rep scheme is a tribute to the 343 firefighters who also lost their lives during the attack.
Tuesday, September 10, 2013
Strength
Back squat
Conditioning
3 Rounds for time:
500m Row
21 KB swings (55#/35#)
12 HSPUs
Sunday, September 8, 2013
Volume training
Conditioning
3 Rounds for time:
400m Run
12 Bodyweight deadlift
21 Box jumps (20″)
Saturday, September 7, 2013
EMOM for 24 minutes:
Odd minutes – 12 Shoulder to overhead (95#/65#)
Even minutes – 12 Toes to bar
Thursday, September 5, 2013
Strength
Back squat
Conditioning
For time:
5 Front squats (185#/135#)
50 Double unders
4 Front squats (185#/135#)
40 Double unders
3 Front squats (185#/135#)
30 Double unders
2 Front squats (185#/135#)
20 Double unders
1 Front squat (185#/135#)
10 Double unders
Tuesday, September 3, 2013
“Hotshots 19”
6 Rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict pull ups
Run 400m
