9/28
Team Chief
Complete as many rounds as possible in 10 three minutes rounds of::
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
Work in teams of 2 alternating rounds
For each cycle restart the AMRAP.
For each cycle restart the AMRAP.
9/27
Banded Deadlift
9×1 at 50% 1 RM bar weight
Box Squat 10×2 at 70% 1RM
Rest 30 secs between sets.
Then:
Complete as many rounds as possible in 10 mins of:
5 Front Squats, 135/95 lbs
5 Sumo Deadlifts, 135/95 lbs
10 Toes-to-bars
Then:
A single set of Kettlebell Sit-ups for max reps.
9/26
Kettlebell Snatch
Perform as many reps as possible in 5 minutes. Switch hands often as needed and the bell can only be put down once.
Rx 24/16kg
Then:
Complete as many rounds as possible in 20 mins of:
10 Burpees
10 Thrusters, 95/65 lbs
Run 200 m
Buyout
Turkish Get Up : 1 Rep Max
9/25
Bench Press : 1 Rep Max
Tricep Extension 8-8-8-8
Then:
Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups
Buyout
Banded Triceps Press
Bent Over Barbell Row 20-20-20-20
9/24
Every 1 min for 10 mins do: 2 Power Snatches 1 Overhead Squat, 70% 1RM Every 1 min for 5 mins: Hang Squat Clean 2 Hang Squat Cleans, 70% 1RM Then: Complete as many rounds as possible in 20 mins of: 5 Power Snatches, 95/65 lbs 6 Overhead Lunges, 95/65 lbs 5 Box Jumps, 24/20…
9/23
Band Deadlift : 1 Rep Max
Russian Kettlebell Swings
10 x 10 with biggest bell possible
Then:
Complete as many rounds as possible in 10 mins of:
6 Pistols (Alternating Legs)s
6 Knees To Elbows
9 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
2 x 200 meter tire pull
9/21
Team Jumping KaraBell Working in Teams or 2, 3 or 4 perform the following for time: 10 rounds for time of: 3 Snatches 135/95 lbs 10 24/20 in Box Jumps 15 Wall Balls 20 lbs Remember the gym is open only for one class at 8 because of the Kansas State Weightlifting Championships held a…
9/20
Bench Press
6×3 at 40% 1RM with bands
Bent Over Barbell Row
12-12-12
Then:
Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg
Buyout
Band Pull Apart
25-25-25-25
(perform lying on bench)
9/19
Squat Snatch
8×2 at 75% 1RM
Snatch Pull 5-5-5
Then:
3 rounds for time of:
Run, 400 m
7 Push Jerks, 115/75 lbs
7 Toes-to-bars
Buyout
Good Morning
20-20-20
9/18
Back Squat (High Bar)
2-2-2-2-2-2-2-2
Squat Clean
6×2 at 70% 1RM
Then:
5 rounds for time of:
50 Double Unders
10 Sumo Deadlifts, 225/155 lbs
15 Kettlebell Swing (Russian)s, 32/24 kgs