Build a team no larger than 8 people:
25 min AMRAP:
Buy-In: 800 Meter Run
50 Meter Sled Push (90/45)
100 Meter Burdern Run (50/35)*
200 Meter Run
*All teammates have a burden to carry
*split the sled push however you’d like
**””The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.
We are more determined than ever to live our lives in freedom.””
–Rudolph W. Giuliani. December 31, 2001.**
18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.
We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.
But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.
To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.
We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.
In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
Buddy 1:
Increasing Intensity Each Minute:
3 Minute Row
Buddy 2:
3 Minutes For Quality:
3 Inchworms
5 Barbell Rows or Ring Rows
10 Air Squats
Switch stations at 3 minutes
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Burpee Pull-ups (each partner)
11 Bear Complexes 135/93
Cash-Out: 2977 Meter Row
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt
Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.
Rent’s due.
Team Relay:
7 min AMRAP:
15 Plate Hops
25′ Plate OH Walking Lunge (Out)
5 Burpees to Plate
25′ Plate OH Walking Lunge (Back)
Teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.
MOBILITY:
Kettlebell Calf Smash:
1 Minute Each Side
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.
Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.
Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.
Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.
Alternating Stations with a Buddy:
1 Minute Bike
30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats
1 Minute Bike
30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats
1 Minute Bike
30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats
Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY:
Partner 1:
Child’s Pose with hands on box or bench if extra ROM is needed
Partner 2:
Barbell Ankle Stretch
90 Seconds at Each Station Before Alternating
“Heavy” is relative. The overhead squat is more about solid mobility and proper mechanics than strength. If any amount of weight compromises our position, it may be a good time to call it.
2 Rounds:
25 Overhead Squats 115/83
35/25 Calorie Bike
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
Build in Barbell Weight
