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)
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
9/4
Max Effort Conventional Deadlift
Then:
Seated Good Morning
3×6 with heaviest weight possible.
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow
Then:
4×20 Straight Leg Sumo Deadlift
and/or
200m Tire Drag
9/3
High Hang Power Snatch 4×4 at 70% 1RM
Then:
Hang Power Clean & Jerk 4×4 at 70% 1RM
Then:
Every 1 min for 10 mins do:
5 Squat Cleans, 165/105 lbs
10 Burpees
Then
Wall Balls 50
9/2
Bench Press With Band 6×3 at 40% 1RM
Rest 30 secs between sets, set up well and move bar as fast as possible.
Then:
Bent Over Barbell Row 10-10-10
Then:
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs
Finish with:
Band Pull Apart 50-50-50-50
8/30
Working in groups of 2 or 3 do the following for time:
200 Double Unders
Then
10 Rounds Of Cindy
— then —
Kettlebell Bear Crawl, 24/16 kg, 20 m (or 10m x number of team members)
Then
10 Rounds Of Cindy
— then —
200 Double Unders