Group Fitness
Tuesday 10 September 2019Group Fitness
Wednesday 11 September 2019
Warm up
300m run
20m Bear Crawl
20 SA Swings
20 SA Thrusters
20 Weighted GBs
300m run
20 Weighted GBs
20 Halos
20 Hollow Rocks
20 SA Swings
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
HBZ/MCT/Gz
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes
Cash-Out: 2977 Meter Row
Kilos: 62.5/42.5kg
MCT & Scaling
Rope Pulls or 9 Ring Rows+9 Vups
x2 DBs Thrusters / 1 BC = 3 Thrusters
MEANING
“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.
STIMULUS
We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
This is a longer workout that takes between 35-45 minutes to complete
After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
Teammates can split up the work however they see fit
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
The limiting factor on the barbell will likely be the push press or back rack push press
Choose a weight that you could complete 20+ reps unbroken when fresh
If teammates are using different weights, it’s ok to use 2 barbells
