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)

9/14

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,…