2997

That is the number of casualties in the 9/11 attacks.  You will perform that number of reps as a 4 person team.  Only one person can work at a time.  You may use any of the below listed exercises to accomplish that number of reps.

You are here.  They are not.  Go Hard.

Pushup
Pullup
Situp
Squat
Wall ball shot
Kettlebell swing
Kettlebell snatch
box jump
ball slam
double-under

General Warm-up
1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 sets of:
shoulder press, working up to a max for the day.
30 double-unders after each set

Workout (start this at 40 past the hour)

For time:
100 double-unders
50-calorie row
25 step-ups, 95 lb barbell to a 20″ box (65 lb barbell to a 16″ box)

You may choose to carry the barbell in the front rack or on your back.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

Please remember that due to the Colorado Open this weekend,  the normal FRCF Classes are cancelled for Saturday, August 29th.

We will resume our normal schedule on Monday, August 31st.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of deadlift, up to workout weight
30 double-unders and 5 power snatches after each set

Workout (start this at 40 past the hour)

Workout 4:

3-2-1 go……
Row 750 meters

At 6 minutes……
9-6-3 of

deadlift 255/165
burpee over the bar

At 12 minutes……
9-6-3 of
snatch  115/85
burpee box jumps

Competition Team Lift

Squat Clean
10 x 2 reps, on the 2:00 start interval of:
2 squat cleans + 2 front squats
start at 75% of your squat clean and go up from there.  Touch and go on the squat cleans.

Competition Team Skills
50 strict hand stand pushups

Supplemental Workout

Easy 3 k row
walk and stretch for 5 minutes
Easy 2 k row
Walk and stretch for 5 minutes
Easy 1 k row

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of overhead squat, start counting at 50% of your max OHS and go up to a heavier weight than you are going to use in the workout.
Pull-up warm-up after each set.

Workout (start this at 45 past the hour)

4 rounds for time of:
5 overhead squats, heavier than normal
10 pullups
20 walking lunges
30 V-ups
400 meter run

What I mean by “heavier than normal”:  If you normally OHS 95/65, please go up to either 115/75 or 135/95.  The set of 5 needs to be done in one set, but it should be a heavy set.  If you normally do this kind of workout with 135/95, please do 165/115.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 20 minutes of:
150 meter row
12 burpees
30 double-unders
12 strict dips
150 meter run

Workout (start this at 45 past the hour)

Complete as many rounds as possible in 10 minutes of:
10 box jumps, tall box
40 air squats

You should be jumping 8″s higher than your normal box jump.  No bounding.
If you can do pistols, please do 20 total pistols each round instead of the air squats.

Competition Team Lift

Overhead Squats
6 x 2 reps, on the :90 start interval
80% of your overhead squat max.

Snatch Grip Push Press
6 x 2 reps, on the 3:00 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 3:00 Start interval
80% of your max snatch balance

Competition Team Skills
10 x 50 meter sled pushes, :90 start interval
Men’s weight, sled + 4 x 45
Women’s weight, sled + 2 x 45 + 2 x 25

Supplemental Workout

10 rounds of:
2 minute walk
1 minute SPRINT

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 power snatch, at 50% of your max power snatch and higher
30 double-unders after each set

Workout (start this at 40 past the hour)

With a running, 12 minute clock……
400 meter farmer’s walk, 24+20 kg (16+12 kg)
With the remaining time left…….
10 power snatches, 95 lbs (65 lbs)
20 wall ball shots, 20 lbs (14 lbs)

No one goes up.  Get a lot of reps.

Competition Team Lift

Clean and Jerk
10 rounds, on the 2:00 start of:
1 squat clean + 1 front squat + 1 split jerk
Start at 70% and go up if you can.

Snatch Grip Shrugs
6 x 6 reps, on the 3:00 start interval
1250% of your max snatch

Competition Team Skills
50 GHD situps
50 GHD back extensions
50 kipping, extended range HSPUs

Supplemental Workout

Easy 2k row
Walk and and do hip mobility for 10 minutes.  USE A TIMER
Easy 2k row

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 16 minutes of:
150 meter row
15 russian kettlebell swings, 1 heavier than your normal swing weight
pullup warmup
150 meter run

Workout (start this at 40 past the hour)

5 rounds for time of:
15 pullups, C2B if you can
400 meter run

This has a 20 minute time cap.

Competition Team Lift

Overhead Squats
2 x 2 reps, on the 3:00 start interval
100% of your overhead squat max.

Snatch Grip Push Press
2 x 2 reps, on the 3:00 start interval
100% of your max SGPP

Snatch Balance
2 x 2 reps, on the 3:00 Start interval
100% of your max snatch balance

Competition Team Skills
20 rounds, on the :30 start interval of:
1 rope climb

Supplemental Workout

30 minute hungry run

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
4 sets of the pullup warmup
150 meter run in between

Please do this quickly, because the workout has to start at 30 past the hour.

Workout (start this at 30 past the hour)

Rene

7 rounds for time of:
Run 400 meters
21 walking lunges, total
15 pull-ups
9 burpees

No vests.

This is a hero workout.  Go hard.

Competition Team Lift

Deadlift

Take 30 minutes and find your max triple for the day.

Competition Team Skills
Three sets of max bar muscle-ups.

Supplemental Workout

5k row

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 of squat snatch, at workout weight
30 double-unders after each set

Workout (start this at 35 past the hour)

3 rounds for time of:
500 meter row
50 double-unders
12 overhead squats, 115 lbs (75 lbs)

No one goes up.

 Competition Team Lift

Overhead Squats
6 x 2 reps, on the 2:30 start interval
80% of your overhead squat max.

Snatch Grip Push Press
6 x 2 reps, on the 2:30 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 2:30 Start interval
80% of your max snatch balance

Competition Team Skills
10-12-14-16-18-16-14-12-10 reps, on the minute start interval of:
wall ball shots, 20 lbs (14 lbs)

Supplemental Workout

Easy 60 minute bike.  Preferably outside in the beautiful weather.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
EMOM for 8 minutes of:
Pullup warmup
12 goblet squats, 24 kg (16 kg)

Workout (start this at 30 past the hour)

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of hang power cleans, up to a weight that is heavier than your workout weight
30 double-unders after each set

Workout (start this at 35 past the hour)

5 rounds on the 5 minute start interval of:
5 hang power cleans, 135 lbs (95 lbs)
10 box jumps, 24″ box (20″ box)
15 wall ball shots, 20 lbs (14 lbs)
20 kettlebell snatches, 24 kg (16 kg)

If you can power clean more than 225 lbs (155 lbs) please use 185 lbs (125 lbs).

Your score is your total time added up across the 5 rounds.

Competition Team Lift

Overhead Squats
3 x 3 reps, on the 3:00 start interval
95% of your overhead squat max

Snatch Grip Push Press
3 x 3 reps, on the 3:00 start interval
95% of your max SGPP

Snatch Balance
3 x 3 reps, on the 3:00 Start interval
95% of your max snatch balance

Competition Team Skills

5 rounds for completion of:
500 meter row
50 double-unders
5 strict HSPUs

Supplemental Workout

Easy 45 minute run

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 of shoulder press, up to max for the day
5 tall box jumps, after each set

Workout (start this at 35 past the hour)

5 rounds for time of:
400 meter run
20 kettlebell swings, 24 kg (16 kg)
10 burpees

Competition Team Lift

Squat Clean
10 rounds, on the 2:00 start of:
1 power clean + 2 front squats + 1 split jerk
Start at 75% of your clean and jerk and go up from there.  Make sure you are doing a technically sound power clean.  If your legs are going all wide and you are landing weird, then go down in weight until you are doing it correctly.

Competition Team Skills

EMOM for 10 minutes of:
7 pullups
7 pushups

Rest 5 minutes

EMOM for 10 minutes of:
1 rope climb
7 pushups

All reps are performed each minute.

Supplemental Workout

10 rounds of:
2:30 minute walk
1 minute easy run
:30 SPRINT

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 2 of squat cleans + push press, AT THE WORKOUT WEIGHT
150 meter jog after each set

Workout (start this at 35 past the hour)

50 reps for time of:
cluster, 135 lbs (95 lbs)

A cluster is a squat clean that goes straight into a thruster.  So the bar starts on the ground and you pull into a squat clean.  Coming up out of the front squat portion of the squat clean, you fire straight into the thruster.  If you stop and pause in the rack position, the entire thing must be started again from the ground.

Competition Team Lift

Overhead Squats
6 x 2 reps, on the 2:30 start interval
80% of your overhead squat max, if you are feeling good, go up as you can.  If you aren’t, just stay at 80%.

Snatch Grip Push Press
6 x 2 reps, on the 2:30 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 2:30 Start interval
80% of your max snatch balance

Competition Team Skills
10 sets, on the :90 start interval of:
Alternate every set between bar and ring muscle-ups.

Supplemental Workout

5k row
Get off the rower every 500 meters and do 10 perfect pushups and 10 v-ups

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 of thrusters, up to one weight heavier than your workout weight.
a set of 30 double-unders + 1 set of strict dips after each set

Workout (start this at 35 past the hour)

7 rounds for time of:
50 double-unders
150 meter run
7 thrusters, one weight up from your Fran thruster weight.

So if you normally do Fran with 95 lbs (65 lbs), please do it with 135 lbs (95 lbs).  If that is too much of a jump, you can do it with 115 lbs (75 lbs).

Competition Team Lift

Deadlift
3 x 3 reps, on the 2:30 start interval
90% of your deadlift max

Competition Team Skills

5 rounds for completion of:
50 calories on the airdyne
15 overhead squats, 95 lbs (65 lbs)

Supplemental Workout

5k row

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (start this at 20 past the hour)
5 x 2 of squat cleans + split jerk, AT THE WORKOUT WEIGHT
Pullup warmup after each set.

Workout (start this at 35 past the hour)
7 rounds for time of:
7 burpees
7 pullup, C2B if you can
7 front squats, 155 lbs (105 lbs)

No one goes up.  Go fast.

Competition Team Lift

Overhead Squats
4 x 4 reps, on the 2:30 start interval
90% of your overhead squat max

Snatch Grip Push Press
4 x 4 reps, on the 2:30 start interval
90% of your max SGPP

Snatch Balance
4 x 4 reps, on the 2:30 Start interval
90% of your max snatch balance

Competition Team Skills
75 GHD situps
75 GHD back extensions

Supplemental Workout
10 rounds of:
:40 hard bike effort
:20 easy spin

Rest 5 minutes

10 rounds of:
:20 hard bike effort
:40 easy spin