MON:

WU: 3 RNFT: 10 CAL, 10 RKBS (lightweight, working up)

       

SS:   In 15 minutes, Find a max of the complex: 1 Snatch lift-off + 1 Snatch Pull + 1 Snatch

        **reset the bar to the floor every time**

 

METCON:

3 RFT:

15 Hang Power Cleans (135/95)

15 Front Squats

400m Run

 

COOL: Couch, Pretzel, Pigeon

 

TUES:

WU: CC Dynamic drills, Glute activation bandwork

 

SS1: 3 sets of 10 reps(3×10) Glute Ham Raise (GHR)

       *use partner or bands for a scale, this is not optional*

 

SS2: 6 x 3 Split Jerk *working up to a final heavy set*

 

METCON:

               EMOM 11: 8 Wall Ball Shots + Max Effort Burpees

         **score= number of burpees**

 

WED:

WU: 40 Calorie Row,

         * Then*

       3 x 10 Box Jumps (Each set will be higher than the last… like a 10 RM in height)

SS:  10 mins, find 2 RM weighted pull-up

      **Using the lightest band possible in assisting 2 strict pull-ups still counts! All pull-ups are to          be executed STRICT. Kipping with weight not only does not count, but defeats the purpose. If you find your max in 2 mins, keep doing it over and over again. This would also prove that it is not your true max. ;)**

 

METCON: 8 RDS For Total Time:  250m Row sprint

                                                       (Rest 1:1)

 

ACC: 3×8 Bent over Dumbbell Row (Left + Right = 1 set)

        **start with your non dominant arm**

 

COOL: Roll out glutes, shoulders, forearms

 

THUR:

WU: 400m Run, Pvc Stretches, Band Stretches (hips, lats)

 

SS:  6 Sets, work up to Heavy 3 Rep Back Squat

 

METCON: “McGhee”

                 AMRAP 30 min:

                 5 Deadlifts (275/195)

                 13 Push-ups

                 9 Box jumps (24/20)

 

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, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

FRI:

 

SS1: 3 x 20 GHD Sit-ups

 

SS2:  In 14 min. Find a 2 RM Push Press

 

METCON: For total reps:

                2 min ME: Rope Climbs

                Rest 1 min.

                2 min ME: HSPU

                Rest 1 min.

                2 min ME: DU

                Rest 1 min.

                2 min ME: Front rack lunges (95/65)

                Rest 1 min.

                2 min ME: Snatch