The winner is Kelly S
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Pool and darts at Chad and Marriah's Mar 6th!
Feb 1st, rates go up by $10
Pool and darts at Chad and Marriah's Mar 6th!
Feb 1st, rates go up by $10
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Warm up 3 Rounds 10 Air Squats 10 Situps 10 Box Jumps Workout 5 Rounds 2 Back Squat @ 85 - 90% 10 cal Assault Bike 20 V Ups Oly Hang Squat Snatch (mid-thigh) - 65% x 3, 68% x 3 x 2 sets Front Squat + Jerk (% of jerk) - 70% x (2+3) x 2, 75% x (2+2), 80% x (2+2) x 2 sets Power Segment Clean (3 sec pause knee) + Push Press (% of PP) - 70% x (1+5), 75% x (1+5) x 2 sets 3 Rounds Pullups x max Hanging Leg Raise x max Back Jump squat x 3 @ 20% of BS Stretch 2 min Hamstring Stretch / each 2 min quad stretch / each 2 min alt Scorpion Stretch
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 Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 5 Plank reach through / side Workout 10 - 1 Bench Press @ 55% 2 - 20 Burpees Oly Snatch High Pull + Hang Squat Snatch (below knee) - 70% x (1+2), 75% x (1+2), 80% x (1+2) x 2 sets Snatch Pull (max speed!) - 77% x 3 x 3 sets Floating Halting Snatch DL on Riser (high thigh/pause top/bottom) - 80% x 5, 83% x 5 x 3 sets Back Squat - 58% x 10 x 3 sets 3 Rounds Glute Bridges x 10 Weighted plank x 20-30 sec Strong, Loud & Snotty - Week 2 of 12 Stretch 2 min Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min reach, roll, and lift 2/8
10 - 1 Bench Press @ 55% 2 - 20 Burpees 2/9 5 Rounds 2 Back Squat @ 85 - 90% 10 cal Assault Bike 20 V Ups 2/10 5 Rounds 3 Min work / 1 Min rest 20 / 15 cal Row in the remaining time Max Kettlebell Swing @ 1/3 snatch 2/11 Clean Ladder Start at 50% max squat Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute Compare to 6/28/21 2/12 Garrett Compare to 6/22/2017 This one is tough, scale to your ability! 2/13 Max 100 ft in 3 min Prowler Push Compare to 8/13/25 2/14 20 min AMRAP 100 ft Farmer Walks 10 Half-Kneeling Cross Chop / each side 20x 25ft Shuttle runs  Warm Up
3 Rounds Work up to Deadlift workout weight in 3 sets 10 Air Squats 10 Push Press work up to workout weight in 3 sets Work out Test For time, with a partner: 2,000-m Row 100 bodyweight Deadlift 50 Thruster (65/95 lb.) 1,000-m row 100 Hand Release Push-ups 50 Pullups 500-m row 100 Situps 100 Wall Balls (14/20 lb.) Compare to 4/6/21 Oly Rest Day Stretch 2 min Sit and Reach 2 min Standing Quad Stretch / each 2 min Cross body shoulder stretch / each  Warm Up
3 Rounds 10 cal Assault Bike 10 Box Jump Over 30 sec down dog Work out 50 - 40 - 30 - 20 - 10 Crossover singles each round forward / backward Ladder Icky Shuffle Oly Hang Squat Snatch (mid-thigh) - 65% x 3 x 3 sets Front Squat + Jerk (% of jerk) - 70% x (2+3) x 2, 75% x (2+2) x 2 sets Power Segment Clean (3 sec pause knee) + Push Press (% of PP) - 70% x (1+5) x 3 sets 3 Rounds Pullups x max Hanging Leg Raise x max Back Squat Jump x 3 @ 20% of BS Stretch 2 min forward bend stretch 2 min Calf Stretch / each 2 min Hip Flexor Stretch / each  Warm Up
3 Rounds 10 cal Assault Bike 30 sec Plank 10 Air Squats Work out 20 min 5 Front Squat @ 55% 10 Inch-worm 20 Walking Lunge Oly Muscle Snatch (% of snatch) - 35% x 3 x 3 sets Hang Squat Snatch - 70% x 3, 75% x 3, 80% x 2, 70% x 3, 75% x 3, 80% x 2 Squat Clean and Split Jerk - 70% x (3+1), 75% x (3+1), 80% x (2+1), 70% x (3+1), 75% x (2+1), 80% x (2+1) Back Squat - 63% x 10 x 3 sets Romanian deadlift (% of back squat) - 45% x 6 x 3 sets Accessories of choice - have fun and get some variety Stretch 2 min quad foam roll / each 2 min piriformis stretch / each 2 min reach, roll, and lift  Warm Up
3 Rounds 10 Pushups 10 Situps 30 Double Unders Work out 3 Rounds 6 Shoulder Press @ 75% 12 Evil Wheel 24 Box Jumps @ 50% Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Shoulder Stretch / Side 2 min KB calf mash / side  Warm Up
3 Rounds 250 M Row 7 Ring Rows 10 Kettlebell Swing Work out 5 Rounds 1 min KB / DB snatches @ 1/3 Snatch 1 min GHD Raise 1 min Archer Ring Rows 1 min Rest Oly Clean Pull to Hip + Hang Squat Clean (below knee) + Split Jerk - 70% x (1+3+1), 75% x (1+3+1) x 3 sets Clean Pull (max speed) - 75% x 3 x 3 sets Floating Halting Clean DL on Riser - 80% x 5 x 3 sets Clean Deadlift - 90% x 5, 95% x 5, 100% x 5 3 Rounds Weighted Side Plank x 20-30 sec Stretch 2 min Sit and Reach 2 min Bicep Stretch / each 2 min Banded Trap Stretch / each  Warm Up
3 Rounds 10 Air Squats 10 Pushups Work out Gym Jones FY 200 10 min max cal Assault Bike we have never done this one. The goal is 200 for men, 150 for women. Oly Snatch Pull to Hold + Dip Power Snatch + Dip Snatch - 65% x (1 + 3 +1) x 2, 70% x (1 + 3 +1) x 2 sets Overhead Squat - 70% x 3 x 3 sets Snatch Push Presses (% of snatch) - 70% x 5 x 3 sets 3 Rounds Low cable Row (sub bent row) x 10-15 V Ups x max Back Jump squat x 3 @ 20% of BS Stretch 2 min piriformis stretch / each 2 min quad stretch / each 2 min pigeon pose / each Starting the year off with 63 personal records!    |
