Take 7 minutes and work up to a heavy Power Clean:

Then:

Complete as many rounds as possible in 15 mins of:

5 Power Cleans 115/80

10 Front Squats 115/80

15 Toes-to-bars

Push Press 2-2-2-2-2

Then:

For time:

21 Thrusters, 95/65 lbs

14 Burpee Pull-ups

15 Thrusters, 95/65 lbs

10 Burpee Pull-ups

9 Thrusters, 95/65 lbs

6 Burpee Pull-ups

9 Thrusters, 95/65 lbs

6 Burpee Pull-ups

In teams of 2, for time:

Run 800 meter*

80 Wall Ball 20/14

80 Kettlebell Reverse lunges 53/35

80 Sit ups

80 Kettlebell Push press

80 Kettlebell Goblet squats

Run 800 meter*

*Run together holding a band, and split the rest as desired.

5 Rounds for Time:

15 Lateral Burpee Over the Bar

15 Deadlifts 185/125

200 meter Shuttle Run

4 Rounds for Time:

8 Clean and Jerks 135/95

14 Weighted Step-Ups (Pick Load)

12 Toes to Bar

Team of 3 with 1 person working at a time:

2 Rounds Total for Reps:

Station 1 : Rope Climbs - AMRAP 3 min

Station 2: Front Squats (185/115) - AMRAP 3 min

Station 3: Bike Erg Calories - AMRAP 3 min

*Spend 3 minutes at each station, then rotate.

*After all 3 stations = Round 1 (9 mins).

*Repeat for Round 2 (9 mins).

Every 5 min x 4 rounds:

Max Rep of Weighted Push-ups 25/10

400 meter Run

- Rest the remaining time

- Score is number of Push-ups

For 5 cycles:

AMRAP in 3 mins of:

3 Hang Power Snatches, 95/65

4 Strict Pull-ups

12 Sit-ups  

Rest 1 min between each cycle. For each cycle continue the AMRAP

In teams of 2, with 1 partner working at a time, complete for time:

Row 2001 meters

-Then-

9 Rounds of:

11 Deadlifts 155/105

11 Box Jumps 24/20

11 Pull Ups

*Switch as you want for Rowing

You Go I go style for the movement Partner 1 do Deadlifts….Partner 2 do Box Jumps…..Partner 1 do Pull ups……Partner 2 do Deadlifts….and so on

This workout was programmed by NCFit and designed to honor all the heroes and all the lost on 9/11/2001

For time:

Accumulate 1 min Hang Tuck Hold

200 meter Single Arm Farmers Carry 53/35

60 Single Unders

120 Double Unders

60 Single Unders

200 meter Single Arm Farmers Carry

Accumulate 1 min Hang Tuck Hold

For 4 cycles:

AMRAP in 5 mins of:

Row 600/500 meters

10 Kettlebell Sumo Deadlift High-Pull

Max Shuttle runs (25 feet)

*Rest 1 min between each cycle

3 Rounds for Time:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans 135/95

3 rounds for time of:

Run 800 meters

30 Alternating Dumbbell Snatches 50/35

Push Press 3-3-3-3-3 (Perform a set every 2 minutes)

Then:

Complete as many rounds as possible in 10 mins of:

20 Walking Lunges

15 Sit-ups

10 Box Jumps (24/20)

In teams of 2, with 1 partner working at a time, complete for time:

100 Wall Ball 20/14

Row 2000 meters

75 pull ups

150 sit-ups

Every minute on the minute for 10 minutes:

Power Snatch x 1-2 reps

Then:

21-15-9 reps, for time of:

Power Snatch 95/65

Box Jump 24/20

Complete as many rounds as possible in 9 mins of:

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

10 Hand Release Push-ups

Rest 3 minutes

Complete as many rounds as possible in 9 mins of:

10 Hand Release Push-ups

15 Kettlebell Swings 53/35

15 Wall Balls 20/14

5 Rounds for Time:

200 meter Shuttle Run

20 Walking Lunges

5 Ring Muscle-Ups

*Substitute 12–15 pull-ups if you don’t have ring muscle-ups.

5 rounds, 1 min per station, for max reps of:

Row Calorie

Squat Clean, 145/100 lbs

Burpee

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

“Warm-up”

Every minute on the minute for 7 minutes: Clean and Jerk 1-2 reps.

Then:

60 Double Unders

25 Push Press (95/65 lbs)

25 Toes-to-bars

50 Double Unders

20 Push Press

20 Toes-to-bars

40 Double Unders

15 Push Press

15 Toes-to-bars

30 Double Unders

10 Push Press

10 Toes-to-bars

20 Double Unders

5 Push Press

5 Toes-to-bars