SATURDAY 171111

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.

CONDITIONING:

Coaches Choice

WORK CAPACITY:

"McGhee"

AMRAP in 30 Minutes of:

5 Deadlifts (275/185)

13 Push-ups 

9 Box Jumps (24/20)

FRIDAY 171110

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

10 Rounds For Time:

30 Double Unders

10 Pull-ups

10 Push Press (95/65)

THURSDAY 171109

CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

3 Rounds For Time:

10 Power Snatch (165/115)

Run 400 meters 

WEDNESDAY 171108

CONDITIONING:

Run 800 meters or Row 1000 meters 

STRENGTH:

Back Squat 3-3-3-3-3

WORK CAPACITY:

50 Reps For Time of:

2 for 1 Wall-Balls (20/14)

TUESDAY 171107

CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

AMRAP in 25 minutes of:

50 Air Squats 

30 Hang Cleans (95/65)

10 Strict Handstand Push-ups 

MONDAY 171106

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

15-12-9 Reps For Time of: 

Push Press (115/80)

Chest to Bar Pull-ups

Lateral Burpee over Bar

Toes to Bar 

SATURDAY 171104

CONDITIONING:

Coaches Choice

WORK CAPACITY:

Teams of 2 Complete the following for time:

100 Kettlebell Swings (32/24)

Run 400 meters

100 Thrusters (45/35)

Run 400 meters

100 Burpees

Run 400 meters

100 Thrusters (45/35)

Run 400 meters 

100 Kettlebell Swings (32/24)

FRIDAY 171103

CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

5 Rounds for time:

8 Deadlifts (185/135)

25 Double-Unders 

8 Hang Power Cleans (185/135)

25 Double-Unders

8 Push Jerks (185/135)

25 Double Unders 

THURSDAY 171102

CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

For Time:

3 Rope Climbs 

300 Meter Run

20 Overhead Squats (95/65)

30 Box Jumps (24/20)

40 Front Rack Lunges (95/65)

50 Double Unders 

40 Front Rack Lunges (95/65)

30 Box Jumps (24/20)

20 Overhead Squats (95/65)

300 Meter Run

3 Rope Climbs 

WEDNESDAY 171101

CONDITIONING:

Hip Series 

WORK CAPACITY:

Run 400 meters 

100-meter farmers carry (35/25)

Run 800 meters 

100-meter farmers carry (35/25)

Run 400 meters

TUESDAY 171031

CONDITIONING:

Run 800 meters or Row 1000 meters 

STRENGTH:

Bench Press 5-5-5-5-5

WORK CAPACITY:

"The Gunny"

5 sets of max dead hang pull ups in 15 minutes

Rest as needed between attempts.

Score is total strict pull ups

MONDAY 171030

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

AMRAP in 15 minutes of:

5 Deadlifts (275/185)

10 Bar Facing Burpees

20 Ab-mat Sit-ups

SATURDAY 171028

CONDITIONING:

Coaches Choice 

WORK CAPACITY:

5 Rounds for Time:

Run 400 meters 

30 Wall-Ball (20/14)

15 Chest to Bar Pull-ups

FRIDAY 171027

CONDITIONING:

Run 800 meters or Row 1000 meters 

WORK CAPACITY:

5 Rounds for time:

50 Double Unders

25 Push Press (75/55)

THURSDAY 171026

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

8 Minutes of:

Max Calories Rowing

-Rest 4 minutes-

4 Minutes of:

Max Burpees 

WEDNESDAY 171025

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

For Time:

30 Handstand Push-ups

30 Power Snatch (95/65)

60 Toes to Bar

30 Overhead Squats (95/65)

30 Handstand Push-ups

TUESDAY 171024

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

4 Rounds every 5 Minutes Perform:

400 meter Run 

21 Kettlebell Swings (24/16)

12 Pull-ups

MONDAY 171023

CONDITIONING:

Run 800 meters or Row 1000 meters

STRENGTH:

Clean and Jerk 1-1-1-1-1

WORK CAPACITY:

AMRAP in 8 minutes of:

Squat Clean and Jerks (185/135)

SATURDAY 171021

CONDITIONING:

Coaches Choice 

WORK CAPACITY:

"Grace meets Fran"

30 Clean and Jerks (135/95)

-into-

21-15-9

Thrusters (135/95)

Pull-ups

FRIDAY 171020

CONDITIONING:

Run 800 meters or Row 1000 meters

WORK CAPACITY:

3 Rounds For Time:

50 Calorie Row 

150 Double Unders 

50 Walking Lunges