Strength-

• Front Squat

5 Minute EMOM

2 Front Squat @70% 1RM Front Squat

2 Front Squat @73% 1RM Front Squat

2 Front Squat @75% 1RM Front Squat

2 Front Squat @78% 1RM Front Squat

2 Front Squat @78-80% 1RM Front Squat

Metcon-

For Time 25 min cap

50 Wall Ball (20/14) (10/9ft)

50 Box Jump Over (24/20)

50 Wall Ball (20/14) (10/9ft)

50 Medball Box Step Overs (20/14) (24/20)

50 Wall Ball (20/14) (10/9ft)

50 Burpee Box Jump Overs (24/20)

“9/11 Tribute WOD”

For time:

2,001m row

11 box jumps — 30/24″

11 thrusters — 125/85 lb

11 burpee chest-to-bar pull-ups

11 power cleans — 175/120 lb

11 handstand push-ups

11 kettlebell swings — 2/1.5 pood

11 toes-to-bar

11 deadlifts — 170/120 lb

11 push jerks — 110/75 Ib

2,001m run

The WOD includes two 2001-meter cardio events, the run and the row. The distance represents the year of the attacks – 2001. The athlete can either start with the run and finish with the row or start with the row and finish with the run.

There are nine exercises, each with 11 reps, representing 9/11. The prescribed load for each exercise represents an aspect of 9/11.

125-pound thrusters represent the number of individuals killed by the flight that crashed into the Pentagon.

175-pound power clean represents American Airlines Flight 175 that struck the World Trade Center’s south tower.

170-pound deadlift represents American Airlines Flight 77 (Pentagon) and Flight 93 (Pennsylvania). The flight numbers combine to 170.

110-pound push jerk represents the number of floors in each of the World Trade Center’s towers.

Strength-

• Hang Power Clean + Power Clean

1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @60-65% 1 RM

Power Clean

1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @60-65% 1 RM

Power Clean

1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @68-70% 1 RM

Power Clean

1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @68-70% 1 RM

Power Clean

-rest as needed between sets-

*All sets are touch and go.

• Power Clean

5 Minute EMOM

2 Power Clean @73-75% 1RM Power Clean

Metcon- 

Metcon – 18 Minutes

3 rounds of the following 6-minute sequence:

Minutes 0:00-2:00

• 22/16-calorie row

Minutes 2:00-4:00

15 kettlebell swings — 53/35 lb

15 wall balls — 20/14 Ib

Minutes 4:00-6:00

• 12 burpee box jump-overs

Rest during any time remaining in each 2-minute window. Repeat for 3 total rounds.

Strength-

• 3 Position Back Squat

1x 3 Position Back Squat @60-65% 1RM Back Squat

1x 3 Position Back Squat @60-65% 1RM Back Squat

1x 3 Position Back Squat @70-73% 1RM Back Squat

1x 3 Position Back Squat @70-73% 1RM Back Squat

-rest 2 min between sets-

*3 positions are Just Above Parallel, Parallel, In The Hole.

Back Squat

5 Minute EMOM

2 Back Squat @ 78-80% 1RM Back Squat

Metcon- 

5 Sets

400m Run/ 1k Bike Erg 

16 Thruster (85/60)

8 Bar Muscle Ups/ Burpee PU

*Rest 2 minutes between sets.

No 5:30am Class

Strength-

1 & 1/4 Front Squat

5 Sets

3 reps 1+1/4 Front Squat @55% 1RM Front Squat

-rest 2 minutes between sets-

Metcon- 

Perform at 60-70% effort:

4 Rounds

600m Run

15 Alternating Dumbbell Hang Clean and Jerk (50/35)

15 Dumbbell Squats (50/35)

Metcon- 

Hang Power Clean

8 Minute EMOM

3 Hang Power Clean @60% 1RM Power Clean

3 Hang Power Clean @60% 1RM Power Clean

2 Hang Power Clean @65% 1RM Power Clean

2 Hang Power Clean @65% 1RM Power Clean

2 Hang Power Clean @65% 1 RM Power Clean

1 Hang Power Clean @70% 1RM Power Clean

1 Hang Power Clean @70% 1RM Power Clean

1 Hang Power Clean @70% 1 RM Power Clean

Metcon- 

Perform at 60-70% effort:

AMRAP 20 Minutes 

1000m Row or Ski

40 Burpees

Strength- 

Back Squat

8 Minute EMOM

2 Back Squat @70-75% 1RM Back Squat

Metcon 

1000m Row

-straight into-

5 Rounds

10 Strict Pull Ups

10 Strict Press (95/65)

Strength- 

Front squat  

15 min to establish a 1 rep 

Metcon- 

Individual Version:

4 Sets

AMRAP 4 Minutes

4 Power Cleans (185/125)

8 Bar Facing Burpees

16 Air Squats

*Rest 2 minutes between sets.