21.09.06 – 21.09.10

Monday 21.09.06

Strength Benchmark

Shoulder Press

3 Rep Max

Running Benchmark

Rx

5k Time Trial

Scaled

1.5 mile Time Trial

Tuesday 21.09.07

Olympic Weightlifting Benchmark

Clean

1 Rep Max

Choose one of the following

Squat

Front Squat

7 x 1 for load

Metcon

AMRAP 15 minutes
10 Front Squats, 115/75 lbs
10 Box Jumps, 30/24 in
10 Pistols

Wednesday 21.09.08

Gymnastics Skills

Muscle-up

On the minute x 10 minutes
2 Muscle-ups or equivalent drills
This is practice/prep time. Use it for turn-over drills, low ring muscle-ups, muscle ups, or anything in between.

Metcon

Rx

4 intervals, each interval for time, of:
7 Ring Muscle-ups
7 Push Jerks, 65% 1RM
20/15 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

Super Fitness Robot time:
1:37 or less per interval

More Likely time:
2:45 or less per interval
(consider scaling if this seems unrealistic)

Calorie Conversions:
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Scaled

4 intervals, each interval for time, of:
7 Low Ring Muscle-ups
7 Push Press, 65% 1RM
20/15 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Thursday 21.09.09

Olympic Weightlifting Benchmark

Snatch

1 Rep Max (10 minutes)

Strength Benchmark

Overhead Squat

3 Rep Max (10 minutes)

Conditioning

Row Sprints

4 x 300m for time
*Rest 1 minute between efforts

Friday 21.09.10

Metcon

Rx

McGhee

AMRAP 30 minutes
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, 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.

Scaled

AMRAP 30 minutes
5 Deadlifts, 185/135 lbs
13 Push-ups
9 Box Jumps, 20/12 in

*Push-ups or Knee Push-ups
*Box Jumps or Box Step-ups

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