9/16

Shoulder Press : 1 Rep Max

Floor Press 10-10-10

Then:

7 rounds for time of:
7 Deadlifts, 225/155 lbs
7 Handstand Push-ups
7 Ring Dips

Buyout
100 Band Tricep Push Downs

Extra Credit
100 more

9/14

McGhee Complete as many rounds as possible in 30 mins of: 5 Deadlifts, 275/185 lbs 13 Push-ups 9 Box Jumps, 24/20 in Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning,…

Details

9/13

Find your Sumo Deadlift 1 Rep Max.

Then:

Snatch Grip Deadlift 10-10-10

Then:

Power Elizabeth
21-15-9 reps of:
Power Cleans 135/95
Ring Dips

Buy Out

Tire Drag
2x200m

9/12

Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM

Then:

Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees

Then:

100 Kettlebell Russian Twists

9/11

Dynamic Effort Upper Body

Seated press with bands
8×3 at 50% of 1 rep max

Then:

Bent Over Barbell Row 12-12-12

Then:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-ups
Burpees
Split Jumps
Knees To Elbow

Buy Out:

100 Tricep Push Ups

9/10

Power Clean 10×2 at 70% 1RM

Then:

Mini-DT

5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout
Planks – Max weight on back for 3x 1 minute

9/9

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM, rest 30 secs
Conventional Deadlift with bands 7×1 at 50% 1RM

Then:

5 rounds for time of:

10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

9/7

Wood Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations…

Details

9/6

Max Effort Seated press with Bands

Then:

Bench Press with Bands
3×10 with heaviest possible

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump 30/24
20 Ring Push Up
10 Strict Pull-ups
400 m Run or Row

9/5

For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s