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

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

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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

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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)
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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