The winner is Chad
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Warm up
3 Rounds 10 Box Jumps 5 Burpees Workout find your max rep 20 sec double unders in 3 attempts EMOM Every Minute do your best number of double unders, in the remaining time Assault Bike cals until you hit 100 / 75 cal Oly Snatch - 70% x 1, 75% x 1, 80% x 1 x 3 sets Clean and Jerk - 70% x 1, 75% x 1, 80% x 1 x 2 sets Snatch Pull - 90% x 2 x 3 sets Front Squat - 70% x 2, 75% x 2, 80% x 1, 85% x 1 3 sets: Dead Bugs x easy set Pullups x easy set Stretch 2 min Rocking Calf Stretch / each 2 min quad stretch / each 2 min quad foam roll / each
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 Warm up
10 cal Assault Bike easy 2 min barbell forearm mash / each 10 Front Squat @ 35% 10 cal Bike easy 7 Front Squat @ 45% 10 cal Bike easy 5 Front Squat @ 55% Workout Max Front Squat at least 7 of your reps need to be over 90% of today’s max compare to 7/16/24 Oly Power High hang snatch - 60% x 2 x 6 Power Clean + Power Jerk - (1+1) (% of PC) - 70% x 2 x 5 3 sets: Press in Clean x 10 Tall Muscle Snatch x 10 Weighted plank - 3 x 30 sec (light) Stretch 2 min Banded Hamstring stretch 2 min Standing Quad Stretch 2 min Seated Straddle Stretch  Warm up
3 Rounds 10 cal Assault Bike 10 Pushups Workout 20 min 5 Bench Press @ 85% 10 GHD Sit-up 15 Burpees Oly Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3 sets Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) Clean Pull - 85% x 2, 90% x 2, 95% x 2 Back Squat - 70% x 3, 75% x 2, 80% x 2, 85% x 2 4 sets: Bent over row - 3 x 10-15 (moderate) Hanging Leg Raise - 3 easy sets Dirty Dozen Weeks - Week 12 of 12 Stretch 2 min Doorway Pec Stretch / each 2 min Tricep Lacrosse Ball Roll / each 2 min Cobra Position 1/12
20 min 5 Bench Press @ 85% 10GHD Sit-up 15 Burpees 1/13 Max Front Squat compare to 7/16/24 1/14 find your max rep 20 sec double unders in 3 attempts EMOM your number of double unders (best 20 sec set) in the remaining time Assault Bike cals until you hit 100 / 75 cal 1/15 Tabata 8 Rounds 20 sec Max Hang Power Snatch @ 55% 10 sec Rest 20 sec Max GHD Raise 1/16 5 Rounds 5 Shoulder Press @ 75% 10 Ring Dips 20 V Ups 1/17 42 - 30 - 18 GHD Hamstring Curl Jump squat 1/18 Rowing Cement Mixer if you fall off the 3 min clock finish for time On the 3:00 x 7 Rounds in 21 minutes 500 / 375 M Row 12 Toes-to-Bar compare to 12/24/21  Warm up
3 Rounds 250 M Row 10 Burpees 10 Ring Rows Workout 5 Rounds 20 Arm Haulers 10 DB devils presses 5 Strict Pullup Oly Rest Day Stretch 2 min barbell bicep mash / each 2 min Sit and Reach 2 min forearm stretch  Warm up
3 Rounds 250M Row 10 Weighted Box Step 10 Kettlebell Swing Workout 20 - 2 Hammer Swings every round 200ft Farmer Walks with 25% Back Squat in each hand Oly Segment Clean Power (knee) + Push Press (1+3) (% of PP) - 70% x (1+3), 75% x (1+3), 80% x (1+3), 85% x (1+3) Clean Pull - 100% x 2, 100% x 2, 100% x 2, 80% x 2 4 Sets: Press in Snatch x 8-12 Tall Muscle Clean x 10 Single-Leg DB RDL x 10 / side Weighted Side Plank - 4 x 20-30 sec Stretch 2 min Banded Trap Stretch / each 2 min banded lat stretch / each  Warm up
3 Rounds 10 Jumping Lunge 10 cal Row Workout 4 Rounds 10 Bulgarian split squats / each side (athlete picks weight 20 cal Skierg Oly Snatch - Heavy Single X 1, 85% x 1, 90% x 1, 95% x 1 Clean + Jerk (% of Heavy Single ) - Heavy Single x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Front Squat - 70% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1 x 3 sets Good Mornings (% of BS) - 20% x 5 x 3 sets Ab work of choice Stretch 2 min Banded Hamstring stretch / each 2 min lacrosse ball glute mash / each  Warm up
3 Rounds 5 Squat Therapy 10 Pushups Workout Test Ten rounds for time of: 10 Thruster 95 / 65# 10 Ring Push Ups Oly Rest Day Stretch 2 min Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min Standing Quad Stretch  Warm up
3 Rounds (work from bare bar to workout weight) 5 Deadlift 5 Clean High Pull 5 Power Clean Workout 10 - 1 Power Clean @ 55% 1 - 10 Row calories Oly Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Power Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1 Front Squat - 70% x 2, 75% x 2 x 3 sets 4 sets: Dead Bugs x 10 / side Pullups x max Stretch 2 min Foam Roll Low Back 2 min Foam Roll Glute  Warm up
3 Rounds 10 Box Jumps10 V Ups 10 Arm Circles Workout 20 minutes 20 / 15 cal Assault Bike 15 Kettlebell Swing 5 Skin the Cat Oly Snatch Balance - Heavy Single x 1 Snatch Pull - 100% x 2 x 3, 80% x 2 4 sets: Press in Clean x 8-12 Tall Muscle Snatch x 10 Box Steps x 10 (below knee) Weighted plank - 4 x 20-30 sec Stretch 2 min ab stretch leaning back (end of video) 2 min Sit and Reach 2 min Banded Shoulder Stretch / Side |
