Monday, September 11th
Workout
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)(115/75)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
Tuesday, September 12th
Workout
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Slam Balls (Athlete Choice)
20 Up-Downs
*NOTE — Choose a pace on this workout that fits your need. Needing recovery — slow and consistent. Needing intensity — push the pace.
**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.
(Score is Rounds + Reps)
Post Workout Strength
Bench Press
3×6*
Wednesday, September 13th
Strength
EMOM x 8 MINUTES
1 Power Clean
+
2 Hang Power Clean
*Start Light and build to Moderate+.
(Score is Weight)
Workout
4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (115/75)(75/55)
SET 2: (135/95)(95/65)
SET 3: (155/105)(115/75)
SET 4: (185/135)(135/95)
(Score is Total Time)**
Thursday, September 14th
Strength
Overhead Squat
3×8*
Front Squat
3×8*
Workout
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats OR Front Squats (75/55)
12 Handstand Push-Ups
*Options for Push-Ups…
Pike Push-Up
Hand Release
Standard Push-Ups
Knee Push-Ups
(Score is Time)
Friday, September 15th
Workout
FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges (95/65)(65/45)
5 Rope Climbs
50/40 Cal Bike
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike
30 Back Rack Alt. Lunges
3 Rope Climbs
(Score is Time)
Saturday, September 16th
Skill
ON A 10:00 RUNNING CLOCK…
Practice A Gymnastics Pull Option*
*Options:
Vertical Ring Rows
(Strict) Pull-Ups
(Strict) Chest to Bar
Bar/ Ring Muscle-Ups
(No Measure)
Partner Workout
IN TEAMS OF 2…
AMRAP x 18 MINUTES
4 DB Hang Power Clean & Jerk (Athlete Choice)
4 Box Jump Overs (24/20)
2 Muscle-Ups**
*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.
**Option for Ring or Bar.
(Score is Rounds + Reps)
