2 RNDs
400m Run
15 TTB / 10 K2C
2 RNDs
200m Run
10 KHSPU / Piked / DB S.Press
cap 13
+: Strict or Deficit
Intent – Gymnastics under cardiovascular fatigue.
Target – The run buy-ins should be done in around 2 minutes for 1 minute of gymnastics movements. Cap this at 1min to complete in time frame.
On September 11, 2001, terrorists linked to the Islamic extremist group al Qaeda—hijacked four commercial passenger airplanes and carried out attacks against targets in the United States. Two of the planes were flown into the World Trade Center in New York City. Within a few hours, both of the twin towers collapsed, demolishing a large section of lower Manhattan. A third plane hit the Pentagon in Arlington, Virginia, just outside Washington, D.C. The passengers and crew of the fourth plane fought back, and the plane was downed in a field near Shanksville, Pennsylvania.
Almost 3,000 people were killed in the 9/11 terrorist attacks. The shocking events of September 11 were televised globally and we will never forget our losses or our heroes.
Buy In:
2001 Row (cap at 9m)
9 RFT:
11 Box Jumps
11 Wall Ball Shots
Cap: 30 minutes
– Athletes may start on the Row or end on the Row.
Coney Island: This SAT.
Leave Post Last Class: 1p-Sundown.
Ride bike to catch the Ferry
Arrive: 3:00pm’ish
– 🎢 Ride some rides
– 🌭 Eat a Nathan’s Hot Dog
– 🌅 Watch the Sun set
How it works:
There is no park entrance fee, you pay for rides individually ($8-10/ride)
Suggested Rides:
1) Cyclone
2) Thunderbolt
3) Slingshot
(user’s choice really)
AMRAP 22 – with parter
400m run together
—
Partner 1: 10 Shoulder to overhead
Partner 2: Hang from bar
Switch
—
Partner 1: 12 toes to bar
Partner 2: Barbell front rack hold
Switch
—
Partner 1: 5 Wall Walks
Partner 2: Wall Sit
Switch
—
s: 95/65
x: 135/95
Coney Island: This SAT.
Leave Post Last Class: 1p-Sundown.
Ride bike to catch the Ferry
Arrive: 3:00pm’ish
– 🎢 Ride some rides
– 🌭 Eat a Nathan’s Hot Dog
– 🌅 Watch the Sun set
How it works:
There is no park entrance fee, you pay for rides individually ($8-10/ride)
Suggested Rides:
1) Cyclone
2) Thunderbolt
3) Slingshot
(user’s choice really)
35 Thrusters – Cap 11
Working (:1 min ON : 1 min OFF)
10/8 Cal Row
AMRAP Thrusters in remaining time
**Work until one completes 35 Thruster.
s: 8/6c – 75/55
x: 10/8c – 95/65
+: 10/8c – 115/85
Score: RND completed in (lower better
– Scale Calories on the rower to 8/6 to finish in 30 seconds.
Coney Island: This SAT.
Leave Post Last Class: 1p-Sundown.
Ride bike to catch the Ferry
Arrive: 3:00pm’ish
– 🎢 Ride some rides
– 🌭 Eat a Nathan’s Hot Dog
– 🌅 Watch the Sun set
How it works:
There is no park entrance fee, you pay for rides individually ($8-10/ride)
Suggested Rides:
1) Cyclone
2) Thunderbolt
3) Slingshot
(user’s choice really)
30m EMOM (:35s work :25s rest)
m1: Row cals
m2: BMU / Jumping / Band
m3: Burpee to Line (no jump)
m4: Hollow Hold
m5: DU / CC / Singles
m6: Rest
Score: Total Reps
+: BMU & CCDU
Score:
Row = cals
BMU = reps
Burpee to Line = reps
Hollow Hold Unbroken = 5 / attempt = 1
DU: 10 reps = 1
Coney Island
Poll Result in:
Sat. 9/9
Post Last Class: 1p-Sundown.
5 rnds: 1 rep @ 70-73%
4 rnds: 1 rep @ 75-78%
3 rnds: 1 rep @ 80-85%)
– Building in the EMOM to singles at 80-85%.
– No measure?- Athletes should find a challenging but repeatable weight.
3 Rounds for Time: – Cap 11
18 A.KBS
15 Box Jump Overs
12 Goblet Step-Ups – alt.
s: 35/26
x: 52/35
+: 70/53
Coney Island
Poll Result in:
Sat. 9/9
Post Last Class: 1p-Sundown.
10 reps @ empty bar
8-10 reps @ 30-40%
6 reps @ 50-60%
4 reps @ 70%
1-2 reps @ 80% before AMRAP
1 MAX set @ 80%
AMRAP 7
3-6-9-12-15…. (Ascending ladder by 3s)
V-ups / Tucks
Hand release push up
Score Rnd + reps
( Round of 15 + 5 V-up reps = 15+5)
Target – Both movements will start out feeling relatively easy but the volume will catch up quick. We recommend breaking earlier than expected to ensure no one hits a major bottleneck.
3 Rounds:
A1) 10-15 Band Tricep Extension
A2) 30s Bar Hang
Coney Island
Poll Result in:
Sat. 9/9
Post Last Class: 1p-Sundown.
In teams of 2:
Every 5 mins x 4 RNDs:
500/400m Row – Split
20 C2B / Kip Pull-ups / Jumping – split
40 Wall Balls – Split
Max Power Cleans in time remaining – Split
– Rest 2mins between –
s: 115/85
x: 155/105
Each round has 70 + points.
Row = 10
C2b = 20
WB = 40
PC = Number completed
70 reps + Power clean number
–
For time with Partner:
2 rounds per person:
A: 200m run + unbroken 16 alt. DB snatches
B:: KB goblet Wall Sit
–rest 3:00–
2 rounds per person
A: 200m run + unbroken 16 DB C+J
B: KB goblet Wall sit
s: sit KB 35/26 + DB 35/20
x: sit KB 53/35 + DB 50/35
+: sit KB 70/53 + DB 70/50
**Penalties:
if A drops DB = 5 burpee
if B moves out of hold = 5 burpees
– Burpee penalties are accumulated over the two portions and performed after the 4th round is completed of the second couplet.
– Partners will perform burpee penalties synchronized
EMOM x 6min
m1: 3 Seated Vertical Jumps
m2: 3 Laying Medball Chest pass
For max calories:
18 Minutes for cals:
Even minutes perform 10 box jumps Odd minutes perform 10 wall balls
*0:00 starts with Box Jumps
*Ensure to take note of average cal/hr row pace held as we’ll use this as a training target for future progressions in this cycle.
Intent – Cycle tester focused on Rowing endurance.
Target – We want to maximize as much time on the rower as possible. Each set of box jumps and wallballs should be completed quickly and unbroken. Find a steady pace on the rower that you can maintain the entire time. This pace is likely near a 5K effort.
Feel – Longer aerobic endurance.
Flow – Each minute you must get off the rower and perform the prescribed movement. The movements begin at 0 minutes meaning that the workout begins with 10 box jumps.
**Will cap classes at 10 for rowers.
** Athletes can sub bike cals
