Wednesday, July 7, 2021
For time:
1 round of:
100 Double unders
50 Squats
25 Push press (95#/65#)
Then, 2 rounds of:
60 Double unders
30 Squats
15 Push press (95#/65#)
Then, 3 rounds of:
40 Double-unders
20 Squats
10 Push press (95#/65#)
Tuesday, July 6, 2021
For time:
800m Run
18 Alternating front rack lunges (95#/65#)
18 Chest to bar pull ups
600m Run
16 Alternating front rack lunges (95#/65#)
16 Chest to bar pull ups
300m Run
13 Alternating front rack lunges (95#/65#)
13 Chest to bar pull ups
Sunday, July 4, 2021
“McGhee”
AMRAP in 30 minutes of:
5 Deadlift (275#/185#)
13 Push-ups
9 Box jumps (24″/20)
US Army Ranger, 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 SC, his mother Sherrie Battle McGhee, and his brother Zachary.
Saturday, July 3, 2021
For time:
25 Thrusters (95#/65#)
50 Sit ups
20 Thrusters (95#/65#)
40 Sit ups
15 Thrusters (95#/65#)
30 Sit ups
10 Thrusters (95#/65#)
20 Sit ups
5 Thrusters (95#/65#)
10 Sit ups
Thursday, July 1, 2021
21-15-9 reps for time of:
Toes to bar
Assault bike calories
-THEN-
10 Minutes rest
-THEN-
2 Rounds of:
20/15 Calorie assault bike
20 KB swings (70#/53#)
Wednesday, June 30, 2021
Skill / Strength
Hang snatch
Conditioning
Every minute on the minute for 10 minutes:
Alternate between,
1 Hang power snatch, max double unders
1 Hang power snatch, max burpees
Tuesday, June 29, 2021
Strength
Front squat
Conditioning
4 Rounds for time of:
25 Wall ball (20#/14#)
300m Run
