Monday 9-20-21

Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load


AMRAP 8:
15 Deadlifts
12 Box Jump Overs
9 Push Jerks

Rest 4 Minutes

AMRAP 8:
15 Deadlifts
12 Box Jump Overs
9 Push Jerks

– Pick Ups Round 2 where Round 1 left off
– Round 2 being done at 85% of Round 1

Scoring: Rounds + Reps

Sunday 9-19-21

800m Run
80 Burpees
600m Run
60 Burpees
400m Run
40 Burpees
200m Run
20 Burpees

– Run with your partner and then split up the burpees

Scoring: Time

Saturday 9-18-21

12 minute EMOM:
Odd minute: Partner A gets max # of Burpee Box Jump Overs
Even minute: Partner B gets max # of Burpee Box Jump Overs

– score is total reps
– Partner A rest while Partner B is working and visa versa
– Normal Box Jump Height
– Step Ups are super cool too!!!

Scoring: Reps


18 minute Partner AMRAP:
80/55 Calorie Row
60 Push-ups
40 Pull-ups
20 Box Jumps
– With a partner. Partners alternate work and rest.

Scoring: Rounds + Reps

Friday 9-17-21


5 Rounds:
Walk 200m
Sprint 100m

Scoring: Time


20 minute EMOM
Odd: 3 Deadlifts
Even: Gymnastic Skill

– Ideally climb in Weight on the Deadlifts
– We are looking for some sort of pushing gymnastic skill
– Skill Choices: Handstand Push UPs, Push Ups, Ring Dips, Dips, Wall Walks, Handstand Holds or Walks…

Scoring: Reps

Thursday 9-16-21

12 Minute AMRAP
3 minute Row
then
AMRAP
5 Inch Crawls
10 Alternating Leg V-Ups
20 Sit Ups
30 second Handstand Hold or Bar OH Hold


5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunges

COMP: (50/35#)
SPORT: (45-40#/ 30-25#) , One minute of Dubs practice
FITNESS: (45-40#/ 30-25#), 75 Single Unders

Scoring: Time

Wednesday 9-15-21

Power Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Scoring: Load


AMRAP 10:
5 Power Cleans
10 Toes-to-Bar

COMP:( 185#/135#)
SPORT: (175-155#) / (125#-105#) / TTB or Toes through Rings
FITNESS: (135#-105#) /(95#-75#) / Toes through Rings, Knee Ups or V-Ups
ADV: (205/145#)

Scoring: Rounds + Reps

Tuesday 9-14-21

800m Run
40 Wall Balls
400m Run
20 Wall Balls
400m Run
20 Wall Balls
800m Run
40 Wall Balls

COMP: (20#/14# both10ft) , Run with Weight Vest
SPORT: (20-14#/12-10# both 10 or 9ft) , Run full lengths
FITNESS:: (14#-10# / 10#-6#…both to 9ft) , Do the cut through on the 800m and Short Loop for 400m

Scoring: Time


3- 5 Rounds:
15 Double Hammer Curls
20 Light Back Flys
30 second Weighted Plank

Monday 9-13-21

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load


12-10-8-6-4
Heavy Kettlebell Swings
Burpee Pull Ups
– 400 Meter Run After Each Set

COMP: Burpee Chest 2 Bar Pull Ups
SPORT: Burpee Pull Ups
FITNESS: Burpee Jumping Pull Ups

ADV:
5 Rounds
10 Heavy Kettlebell Swings
5 Burpee Muscle Ups
400m Run
– Ring or Bar

Scoring: Time

Sunday Sept 12, 2021

10 MIN AMRAP
100/80 Bike Calories
Remaining Time: Max Burpees

Rest 2 Mins

10 MIN AMRAP

100/80 Row Calories
Remaining Time: Max V-ups

Rest 2 Mins

10 Min AMRAP
Accumulate 5 Min Wall-sit Hold
Remaining Time: Max Jump Squats

Scoring: Reps

Saturday Sept 11, 2021

For Time (with a Partner)
749 meter Row
100 Deadlifts (135/95 lb)
749 meter Row
100 Power Cleans (95/65 lb)
749 meter Row
100 Ground-to-Overheads (65/45 lb)
750 meter Row
60 Double-Unders
43 Burpees
8 Squat Clean Thrusters (135/95 lb)
1 Hundred meter Walking lunge

The rep scheme signifies:
– 2,997 meters Row in total for the 2,997 civilians
– 343 reps from the Barbell movements and Burpees for the 343 firefighters
– 60 Double-Unders for 60 Law Enforcement Officers
– 8 Squat Clean Thrusters for the 8 EMT/Paramedics who were killed in the attack.
– 1 Hundred meter Walking lunge for the K9

Scoring: Time