SEE YOU GUYS AT 9:30 A.M.!!

“MCGHEE”

As many Rounds as possible in 30 minutes:

5 Deadlifts @ 275 / 193

13 Push ups

9 Box Jumps @ 24 / 20

U.S. Army Cpl. 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, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

First posted April 15, 2010

Warm up: Split Jerk Technique work

1. Every minute for 16 sets:

1 Power Clean & Jerk

2. For Time:

200 FT Bear Crawl or 100 Ft Handstand Walk

20 Wallballs

10 Bar Muscle Ups

20 Wallballs

200 FT Bear Crawl or 100 Ft Handstand Walk

Warm up: shoulder stretches, empty bar snatch work

1. Every minute for 16 sets:

1 Snatch

2. 3 Rounds For Time:

5 Hang Snatch

10 Glute Ham Sit ups

15 Calorie Row

Warm up: put on your long socks or shin protectors and warm up your back squats

10 Rounds for Time:

1 Legless Rope Climb + 1 Rope Climb (*Only if your are VERY GOOD at rope climbs, Other Option is 2 Rope Climbs or 1 Rope Climb + 1 Rope Pull up-down, Choose the right thing for you)

2 Back Squats

10 Burpees

Warm up: Wrist Stretches, Planks, Push ups, Sit ups

1. Every 2 minutes for 6 sets:

5 Bench Press

2. For Time:

10 Strict Press

10 Strict Pull ups

10 Box Jump Overs

15 Push Press

15 Chest to Bar Pull ups

15 Box Jumps Overs

20 Jerks

20 Pull ups

20 Box Jumps Overs

Warm up: Wrist and Rack position stretches, bottom of squat holds

1. Every 2 minutes for 5 Sets:

3 Front Squats (Start around 75-80% of your max and Increase weight each set)

2. As many Rounds as possible in 12 minutes:

12 Double Unders

24 Walking Lunges

12 Double Unders

24 Kettlebell Swings

*At the end of the 12 minute AMRAP, RUN 1 MILE!

“SISSON”

As many Rounds as possible in 20 minutes:

1 Rope Climb

5 Burpees

200 Meter Run

If you have a 20-lb. weight vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

First posted Jan. 31, 2015

Warm up: Glute ham raise/back extensions, Hip bridges, Strict toes to bar

1. Every 2 minutes for 6 Sets:

3 Deadlifts

2. Total Reps in 20 minutes:

1st 5 Minutes: Strict Pull ups

2nd 5 Minutes: Sit ups

3rd 5 Minutes: Push ups

4th 5 Minutes: Calorie Row

Warm up: shoulder stretches, empty bar snatch work

1. Every 30 seconds for 10 sets:

1 Hang Snatch

2. Every minute on the minute for 10 sets:

1 Snatch

3. For Time:

40 Handstand Push ups

*Every time you come off the wall do 8 Burpees*

40 Wallballs

*Every time you stop doing Wallballs do 8 Air Squats*

40 Empty Bar Thrusters

*Every time you have to put the bar down do 8 Double legged Mountain Climbers*