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9/11 Tribute Workout

Partner Workout 👫👭👬

“Moment of Silence”

AMRAP 20:01
9 x Bear Complex 185/125
11 x Synchronized B…

Conditioning
“Double Take”
30:00 EMOM (6 Rounds)
Min 1: 5 Bar Muscle Ups
Min 2: 15/12 Cal Row
Min 3: 12 Single Dumbbell Box Step …

Strength
Push Press + Push Jerk
8:00 EMOM
2 Push Press + 2 Push Jerks
Percentages are based on 1RM Push Press

Conditioning
“Ide…

Conditioning
“Doppelganger”
Each For Time
0:00-15:00
1000m Run
50 Toes to Bar
50 American Kettlebell Swings

15:00-30:00
1000/900…

Strength
Front Squat + Back Squat
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 7…

“Roy”
5 rounds for time of:
15 deadlifts
20 box jumps
25 pull-ups

♀ 155-lb deadlifts, 20-inch box
♂ 225-lb deadlifts, 24-inch…

Weightlifting
Split Jerk
12:00 EMOM
1 Split Jerk with a :02 Pause in the Catch
Starting @ 60% of 1RM Split Jerk and building acro…

Strength
Back Squat
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%
Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%
Set 4: 8 Reps @ 67-…

Weightlifting
Power Snatch
12:00 EMOM
Minute 1: 3 Power Snatch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Snatch

Condit…

Conditioning
“Mirror, Mirror”
For Time:
50 Double-Unders
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
10…