Thursday, September 19, 2013
Strength
Bench press
Skill
Legless rope climb
Conditioning
3 Rounds for time of:
15 Chest to bar pull ups
30 Sumo deadlift high pull (75#/55#)
15 Box jumps (30″/24″)
Wednesday, September 18, 2013
Volume training
Skill
Power clean
Conditioning
21 Calorie row
15 Burpee box jumps
9 Cleans (135#/95#)
15 Burpee box jumps
21 Calorie row
Tuesday, September 17, 2013
Strength
Back squat
Conditioning
For time:
15 Deadlift (225#/135#)
800m Run
15 Deadlift (225#/135#)
Sunday, September 15, 2013
Volume training
Strength / Conditioning
EMOM for 10 minutes:
1 Front squat
1 Thruster
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.
