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…

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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

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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…

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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

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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

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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

9/17

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

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

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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,…

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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

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Tire Drag
2x200m