8am
You asked for sleds, so we have sleds
Teams of 3
36 Minutes split how you want
50 Cal Bike
*
50 Cal ski
*
50 Cal row
*
12 sled pushes between round, down and back is 2, each person will go twice

9am
9am
8:00 For Quality
1:00 Cardio Choice
10/10 Leg Swings
20 Plank Shoulder Taps
20 Glute Bridges
15 Hollow Rocks

Conditioning:
5 Sets: For Time
20/15 Calorie Ski Erg
10 Burpee Box Jump Overs
15 push press. 95/65
400m Run
Rest 1:30 b/t sets

Box Height: 24/20in

Goal: 32-35min

Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Passive Hang + :20 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
3 Sets: For Quality
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
3 Hang Muscle Snatch
3 Snatch Grip Push Press
5 Box Jumps or Step-Ups
Specific Barbell Primer
3 Sets, Building Loads to starting weight
Snatch Pull
Hang Power Snatch
Power Snatch

Strength
Power Snatch Complex
Every 90 sec x 8 Sets
Snatch Pull + Hang Power Snatch + Power Snatch
Start @ 60% of Snatch and Build to heavy for the day.

Modifications and/or Substitutions:
For Limited Mobility: Modify to Snatch Grip Deadlift + Hang Muscle Snatch
For Shoulder Pain: Substitute with Snatch Pull + Hang Snatch High Pull + Snatch High Pull

Level 1 / Beginner Athletes:
8 Sets x 1 Snatch Grip Deadlift+ 2 Hang Power Snatch @ 6-7 RPE (focus on bar path, speed, and consistency)

“Hop on Pop”
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 2:
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Level 1:
10:00 AMRAP
2 Wall Walks
6 Hang Power Snatch
10 Box Step-Ups
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

Masters 55+:
10:00 AMRAP
1 Wall Walks
6 Hang Power Snatch
10 Box Jumps
Barbell: 75/55lb, 34/25k
Box Height: 24/20in
Step-Ups Allowed

Goal: 5+ Rounds

Stimulus: Shoulder Stamina / Barbell Cycling
RPE: 7.5/10

Primary Objective: Keep rounds steady at ~1:30–2:00 pace
Secondary Objective: Stay unbroken on hang power snatches

Workout Strategy
This short AMRAP is meant to feel fast and punchy. Wall walks will quickly tax the shoulders, so move deliberately and avoid redlining in the early rounds. The hang power snatch should be performed unbroken, smooth cycling and consistent bar path will save grip and shoulders for later rounds. On the box jumps, stay rhythmic with step-downs, aiming for 25-30 seconds of work. Success here is measured by consistency; athletes who keep transitions sharp and avoid unnecessary breaks will rack up rounds.

Movement Modifications

• Wall Walks: Scale to 1 wall walk, reduced range wall walks, box pike walks, or plank shoulder taps.
• Hang Power Snatch: Reduce load, perform from the hang with dumbbells, or scale to hang power cleans if overhead is limiting.
• Box Jumps: Lower height, step-ups, or plate jumps.

Workout Name:
Borrowed from Dr. Seuss’ playful classic “Hop on Pop,” this workout reflects simplicity and fun with a surprising challenge. Just as the book builds energy through repetition and rhythm, the workout asks athletes to keep moving with pace and control, round after round.

Do this solo or as a team. Just show and do it!
Today’s session is the 9/11 Memorial Workout, programmed to honor the lives lost and the heroes of September 11, 2001. Every element of the workout carries meaning: the 2001m row for the year, 9 rounds for the month, 11 reps for the day, and the 110lb barbell representing the 110 floors of the Twin Towers. This chipper-style piece is not just about fitness, but about remembrance and resilience. After mobility and activation, athletes will prep barbell and gymnastics pulling positions before priming for the conditioning flow. The goal is steady, consistent pacing across all 9 rounds—rounds should average ~1:30–2:00, with manageable breaks on toes-to-bar and deadlifts, and unbroken wall balls where possible. Encourage athletes to approach with respect, composure, and grit, staying disciplined with pacing and transitions.

Mobility Prep and Activation
1:00 Row
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single Leg Barbell Romanian Deadlifts
8 Hollow Rocks
8 Alternating V-Ups
12 Air Squats
Primer (1 Round @ 50–60% Effort)
200m Row
6 Toes to Bar (or scaled option)
6 Deadlifts
6 Wall Balls

“9/11 Memorial Workout”

For Time:
Buy-In:
2001m Row
Then 9 Rounds of:
11 Toes-to-Bar
11 Deadlifts
11 Wall Balls
Barbell: 110/70 lb (50/32 kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft

Level 2:
For Time:
Buy-In:
2001m Row
Then 9 Rounds of:
11 Alternating Toes-to-Bar
11 Deadlifts @ 110/70 lb (50/32 kg)
11 Wall Balls 20/14lb, (9/6kg), 10/9ft
Level 1:
For Time:
Buy-In:
2001m Bike Erg
Then 9 Rounds of:
11 Kipping Knees to Chest
11 Romanian Deadlifts @ 110/70 lb (50/32 kg)
11 Wall Balls 14/10lb, 6/4kg, 10/9ft

Masters 55+:
For Time:
Buy-In:
2001m Row
Then 9 Rounds of:
11 Alternating Toes-to-Bar
11 Deadlifts @ 110/70 lb (50/32 kg)
11 Wall Balls 14/10lb, 6/4kg, 10/9ft

Time Domain: 24:00–30:00
Time Cap: 32:00 (Men) / 33:00 (Women)

Stimulus: Chipper Feel / Muscular Endurance / Mental Resilience
RPE: 8/10

Primary Objective: Complete consistent rounds in ~1:30-2:00
Secondary Objective: Manage grip and breathing to sustain unbroken or near-unbroken sets

Workout Strategy
The 2001m row buy-in sets the tone, open at a steady pace (around 75–80% effort) to avoid early fatigue while honoring the significance of the distance. Once into the rounds, aim for efficient, manageable sets: toes-to-bar in 1–2 quick breaks, deadlifts as touch-and-go or a quick 5-5 to save grip, and unbroken wall balls. The volume adds up quickly, so pacing is critical—don’t chase early speed. Instead, stay steady and consistent across all 9 rounds, keeping transitions sharp. This is a workout of remembrance, so the goal is not only completion, but doing so with acknowledgment to the significance of the workout.

Movement Modifications

• Row: Due to the significance of the numbers we would plan to adjust to a 2001 Bike Erg as a great scale to adjust the total volume of the day or work the row as a partner version to start the workout.
• Toes-to-Bar: Scale to alternating toes to bar, toes to bar, knees-to-elbows, hanging knee raises, or V-ups.
• Deadlifts: We could sub dual kb sumo deadlifts at 53/35lb, 24/16kg to keep a similar loading pattern today and reduce range of motion.
• Wall Balls: Reduce load or height, or sub with light thrusters.

Dedication & Symbolism
This workout honors the lives lost and the heroes of September 11, 2001. Every element carries meaning:
2001m Row = Year of the attack
9 Rounds = September
11 Reps = Day of the attack
110 lb Barbell = Floors of the Twin Towers

This is not just a test of fitness, but a day of remembrance, reflection, and resilience. Approach it with respect, grit, and the commitment to push through in honor of those who sacrificed everything.

Mobility Prep and Activation
1:00 Bike
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
2 Sets: For Quality
18 Bear Plank Shoulder Taps
12 Glute Bridge Banded Pull-Aparts
12 Deep Lunge Mountain Climbers
9/7 Calorie Echo Bike
Specific Bench Press Prep
5 Empty Barbell Bench Press
5 Reps @ 40-50%
3 Reps @ 50-60%
3 reps @ 60-70%
3 Reps @ 75-80%
Then put working weights on the bar

Bench Press
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Modifications and/or Substitutions:
For Shoulder Impingment: Modify to Close Grip Bench, Floor Press, or Dumbbell Bench Press
For Limited Equipment: Substitute with Weighted Dips or Hand-Release Push-Ups
Level 1 / Beginner Athletes:
4 Sets x 5 Bench Press at 7 RPE

“Go, Dog. Go!”
For Calories:
5 Sets
1:00 AMRAP
10 Burpees
Max Calorie Bike
1:00 Rest

Level 2:
For Calories:
5 Sets
1:00 AMRAP
8 Burpees
Max Calorie Bike
1:00 Rest

Level 1:
For Calories:
5 Sets
1:00 AMRAP
8 Up-Downs
Max Calorie Bike
1:00 Rest

Masters 55+:
For Calories:
5 Sets
1:00 AMRAP
8 Burpees
max cal bike
rest 1 minute

Score: Total Calories
Goal: 50/40+ Calories

Stimulus: Sprint Intervals / Burpee Speed / Max Calorie Output

RPE: 9/10

Primary Objective: Complete burpees in under :30 to leave :30-:35 on the bike
Secondary Objective: Hold consistent calorie output across all 5 sets

Workout Strategy
Each interval should feel like an all-out sprint with the short rest barely enough to recover. Move through burpees aggressively, keeping transitions tight and aiming for 10 reps in under :25. That leaves the bulk of the minute for maximal calorie accumulation on the bike. Push hard immediately, building to a high RPM and sustain through the remainder of the time without fading. The 1:00 rest will not fully reset you, so the goal is to stay consistent across sets, with no more than a 2–3 calorie drop from your best round.

Movement Modifications

• Burpees: Scale to 8 reps, adjust to up-downs, or elevated burpees
• Bike: Substitute row/ski, or shuttle run if needed.

Workout Name:
Named after the beloved children’s book “Go, Dog. Go!”, this workout is about speed, energy, and fun. Just as the story is full of movement and pace, athletes should attack each round with enthusiasm, pushing fast and hard while staying consistent across all five sprints.

General Prep
400m Group Run

8 minute EMOM, Rotate each minute:
Minute 1: 10m A Skips + 10m B-Skips
Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell
Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks
Minute 4: :40 Second Elevated Prayer Stretch

Barbell Specific Primer w/light weight on the barbell
2-3 Sets: Building to 60%
Pause Clean Pull
Slow Clean Pull
Power Clean
Push Jerk

Strength
Power Clean and Push Jerk Complex
Every 2:00 x 5 Sets
Clean Pull + Power Clean + Push Jerk
Start @ 60% of Clean and Jerk and Build to heavy for the day.

Modifications and/or Substitutions:
For Technique Refinement : Modify to Clean Deadlift + Hang Power Clean + Push Press
For Shoulder Pain: Cut out the Push Jerk
For Back Pain: Pull from Blocks (45 plates)

Level 1 / Beginner Athletes:
5 Sets x 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @ 6-7 RPE (focus on consistency and mechanics)

Wod
TEAMPRVNTUESDAY
“Strength and Honor”
For Time:
3:00 AMRAP/1:00 Rest
400m Run
-Max Clean & Jerks in remaining time
*Continue until 30 Clean and Jerks are complete
Barbell: 185/125lbs (84/57kg)

Level 2:
Barbell: 155/105lbs (70/45kg)
Level 1:

300m Run
Hang Power Cleans 95/65lb, (43/30kg)

Masters 55+:
Barbell: 115/75lb, 52/34kg

Time Domain: 15:00–19:00
Time Cap: 24:00 (6 Sets)

Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output
RPE: 8/10

Primary Objective: Average 6+ Clean & Jerks per round
Secondary Objective: Maintain sub-2:00 run pace each interval

Workout Strategy
This workout is all about managing the balance between fast running and heavy barbell cycling. Open each interval with an aggressive, but repeatable 400m run, targeting under 2:00 consistently. On the barbell, perform smooth singles from the start, avoiding failed reps by resetting quickly between lifts, aiming for 6–8 clean & jerks each round. The run pace should buy you about 1:00 on the barbell, so efficiency here is key. Expect legs and lungs to build fatigue over the course of the workout; stay disciplined with barbell setup and push hard in the final set to finish strong. Compare performance directly to August 23, 2024, and look for improvements in total time or barbell consistency.

Movement Modifications

• Run: Shorten distance to 300m or 200m, or sub 15/12 calorie bike or row.
• Clean & Jerk: Reduce load to a weight you can complete 6–8 consistent singles per round, or scale to hang clean & jerks / dumbbell clean & jerks for accessibility.

Workout Name:
The title “Strength and Honor” comes from the warrior ethos of resilience and discipline. This workout reflects that mindset—athletes must run fast, lift heavy, and hold composure under fatigue, honoring the balance of power and endurance with every rep.