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
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Band Pull Apart
25-25-25-25
(perform lying on bench)
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
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Good Morning
20-20-20
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
Every 1 min for 10 mins:
2 Squat Cleans, 70% 1RM
10 rounds for time of:
Run, 200 m
5 Burpee Pull-up (chest-to-bar)s
Then:
Band Face Pull 25-25-25-25
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
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100 Band Tricep Push Downs
Extra Credit
100 more
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,…
DetailsFind 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
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Tire Drag
2x200m
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
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
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100 Tricep Push Ups
Power Clean 10×2 at 70% 1RM
Then:
Mini-DT
