Week of 2016.09.26 – 2016.10.01


A. Front squat, 3 x 8 reps at 75%
B. Rope climb, 1 to 2 reps on the minute x 6 minutes
C. Chest-to-bar butterfly pull-up practice, 7 minutes

As many rounds and reps as possible in 7 minutes of:
3 hang power snatches (95 lb. / 65 lb.)
10 kneeling wall balls


A. Strict press, Rule of 6
B. Strict handstand push-up progression; complete 40 reps

Thruster ladder on-the-minute:
• Start at 50% of 1 rep max
• Add 5 to 20 lbs each minute until failure
• 2 fails allowed; 3 strikes you're out


A. Snatch pull + hang snatch pull + hang power snatch; find a heavy set
B. Clean pull + hang clean pull + hang clean on the minute x 8 minutes

Complete as many rounds in 20 minutes as you can of:
5 pull-ups
10 push-ups
15 air squats


A. Kipping handstand push-up practice, 8 minutes
B. Muscle-up practice, 8 minutes
C. Push press, 3 x 5 reps

3 total sets of 60 seconds on, 30 seconds off of:
• Barbell sumo deadlift high pulls
• Row for calories
• Dumbbell push presses


Banded deadlift, 8 x 2 reps at 50-75% (speed- and recovery-based)

As many rounds and reps as possible in 12 minutes of:
6 chest-to-bar pull-ups
12 power snatches (95 lb. / 65 lb.)


"Team McGhee-ISH"

In teams of 3, complete as many rounds and reps as possible in 30 minutes of:
5 hang power cleans (155 lb. / 105 lb.)
13 push-ups
9 box jumps

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.