10/1

Every Minute on the Minute for 10 Minutes of: 2 reps Split Snatch at 70% 1RM Every Minute on the Minute for 10 Minutes of: 2 reps Power Jerk at 70% 1RM Then: Complete as many rounds as possible in 15 mins of: 20 Double Unders 10 Thrusters, 65/45 lbs 10 Burpees Buyout L seats…

Details

9/30

Bench Press with bands
6×3 at 40% 1RM

Inverted Rows
3 x Maximum reps possible

Then:

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

Then:

Double Kettlebell Presses
4×10

Standing Triceps Presses
4×20

9/28

Team Chief

Complete as many rounds as possible in 10 three minutes rounds of::

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Work in teams of 2 alternating rounds
For each cycle restart the AMRAP.

9/27

Banded Deadlift
9×1 at 50% 1 RM bar weight

Box Squat 10×2 at 70% 1RM
Rest 30 secs between sets.

Then:

Complete as many rounds as possible in 10 mins of:
5 Front Squats, 135/95 lbs
5 Sumo Deadlifts, 135/95 lbs
10 Toes-to-bars

Then:

A single set of Kettlebell Sit-ups for max reps.

9/26

Kettlebell Snatch
Perform as many reps as possible in 5 minutes.  Switch hands often as needed and the bell can only be put down once.
Rx 24/16kg

Then:

Complete as many rounds as possible in 20 mins of:
10 Burpees
10 Thrusters, 95/65 lbs
Run 200 m

Buyout

Turkish Get Up : 1 Rep Max

9/25

Bench Press : 1 Rep Max

Tricep Extension 8-8-8-8

Then:

Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups

Buyout

Banded Triceps Press

Bent Over Barbell Row 20-20-20-20

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…

Details

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…

Details

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)