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

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