Thanks to everyone who was able to make it to the gym Saturday for the September 11th memorial workout. That day 20 years ago brought us all together and “The best way to honor the victims of 9/11 is to live as if every day is September 12.”Monday look to get in some Olympic lifting practice with a clean pull + power clean + squat clean complex building to a heavy set for the day. Then “Bowser” is a two 6 minute every minute on the minute (EMOM), of alternating hang power cleans and calories on the bike.Tuesday has a skill based EMOM consisting of ring swings + skin the cat, Turkish get ups and weighted pistol step downs. Then “Yoshi” is here to jack up our heart rate a bit with ring muscle ups, devils press, air squats and dubz.Wednesday starts off with a strength superset of deadlifts and push press alternating EMOM where we are looking to increase our weight over those 12 minutes. “Thwomp” is an every 3 minutes for 5 sets of heavy Russian kettlebell swings, handstand walks and box jump overs. Remember to speak to your coach for modifications.Thursday is dedicated to celebrating Mexico's Independence Day. This team of 2 workout has rowing for distance as a buy in. Then 16 rounds of power snatches and toes to bar.Friday starts off with mixed tempo back squats this week where two of the back squats will be a 3 second down, 3 second hold then up and the other 2 back squats will be normal. Then finishing Friday out will be “Koopa Troopa” with four sets of burpees, wall balls and feet elevated ring rows for time.Saturday the workout is in honor of the 13 service men and women that lost their lives during the terrorist attack in Kabul, Afghanistan on August 26, 2021. “The Thirteen” is a partner hero workout with 13 rounds of 26 calorie rowing, 8 strict pullups and 21 shoulder to overhead.“You must expect great things of yourself before you can do them.”--Michael Jordan
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