The winner is Chad
Community Events
We are thinking about doing a summer comp if there is interest!
We are thinking about doing a summer comp if there is interest!
creatine and protein are back in house!
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Warm up
3 Rounds 500M Row easy 10 light Romanian deadlift 10 Banded pull aparts 5 heavy Trap Shrugs 3 Deadlift @ 50% Strength Work up to a heavy Deadlift single 5@50%, 5@60%, 3@70%, 2@80%, 1@87%, 1@92%, 1@97%, 1@100%+ Workout 5 Rounds 3 Deadlift @ 80% today’s heavy single 6 Strict chin-ups 9 Box Jumps @ (24/20”) (50%) Oly Rest Day Stretch 2 min child’s pose stretch 1 min Cat-cow 1 min Thread the needle 1:30 pigeon pose / each 2 min foam roll T-spine
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 Warm up
3 Rounds 250M Row 10 Jumping Jack 10 Inch-worm 5 Burpees 10 Banded pull aparts Metcon Primer 4 Rounds 8 Hang Power Clean (moderate) 12 Pushups 15 Air Squats Workout 100 cal Row 80 Situps 60 Box Steps (24 / 20”) 40 Alt Dumbbell Power Snatch (moderate) 20 Dumbbell Push Press (2 of the same as DB Snatch) Oly Jerk behind the neck from split - 37% x 5 x 4 sets Jerk Balance - 27% x 5 x 4 sets Power Jerk + Split Jerk (3 sec hold in split last rep) - 60% x (2+1), 65% x (2+1), 70% x (2+1), 70% x (2+1) x 2 sets Snatch Push Presses (% of Snatch) - 70% x 5, 73% x 5, 75% x 5 *Increase BOLD sets if feeling good 3 Rounds Russian Twist x 12-15/side Bent over row x 12-15 Side-lying DB Tricep extension x 12-15 Stretch 2 min Supine spinal twist / each 2 min Hip Flexor Stretch / each 2 min Hamstring Stretch / each  Warm up
2 Rounds 2 min Assault Bike 10 Cossack Squat 10 Hip Circles / each 10 Box Steps 10 lateral lunges 5 Squat Jump Strength 4 Pause Back Squat (2 sec) @ 70% x 4 sets 12 Weighted Box Step (24/20”) each x 3 sets Rest 2 min Workout 18 Minutes 12 Wall Balls @ 10% C&J 9 Glute Bridges (Heavy) 6 Lateral Bar Over Burpees 3 Squat Snatch (115/80#) (moderate) Oly Squat Snatch - work up to a Heavy Single x 1 Squat Clean & Split Jerk - work up to a Heavy Single x 1 Front Squat + Jerk Dip Squat - 75% x (3+3), 80% x (3+3), 85% x (3+3), 85% x (3+3) Jerk Support in split (10 sec) - HS x 1 *Increase BOLD sets if feeling good 3 Rounds Barbell Side bend x 12-15/side Pause Vertical Jump x 5 (from jerk dip position) Weighted plank x 30-60 sec Stretch 2 min Couch Stretch / each 2 min pigeon pose / each 1:30 min Banded Hamstring stretch / each 1 min Standing Quad Stretch / each 1 min Foam Roll Glute / each  Warm up
5 Rounds 10 light Dumbbell Press 10 Pushups 5 Banded pull aparts Strength 5 Push Jerk @ 75% x 3 sets Rest 2:30 Focus on dip - drive, punch under, catch in partial squat Workout 5 Rounds 10 Push Jerk @ 55% 10 Knee to Elbow Oly Rest Day Stretch 2 min Doorway Pec Stretch / each 1 min Tricep Stretch / each 1:30 min Shoulder capsule stretch / each 1 min Foam Roll Upper Back  Warm up
5 Strict Ring Rows 5 Strict handstand push-ups or Dumbbell Press 10 Kip Swing 10 Hollow Rock 200M Easy Run Gymnastics Skill 5 sets of 3-5 Muscle-up transitions / practice (Banded M-up, False grip ring row, Jumping M-up) Workout Nate 20 min 2 Muscle Up (6 Chest-to-Bar Pullups) 4 Handstand Pushup 8 Kettlebell Swing (70/53#) (Heavy) Compare to 11/28/23 Oly Squat Clean + Split Jerk - 70% x (2+1), 75% x (2+1), 78% x (2+1), 78% x (2+1) x 2 sets Clean Pull - 90% x 3, 95% x 3, 100% x 3 Pause Front Squat (3 sec/max speed up) - 68% x 3 x 3 sets Jerk Support (10 sec) - work up to a Heavy Single x 1 *Increase BOLD sets if feeling good 3 Rounds Hanging Leg Raise x max Soft Backed staggered DB RDL x 10-12/side DB Curl x 12-15 Stretch 2 min foam roll T-spine 1:30 min Shoulder Internal Rotation Stretch / each 1:00 min Wrist Extension Stretch / each 2:00 min child’s pose stretch  Warm up
3 Rounds 20 Single-Unders 10 Situps 10 Box Steps 10 Shoulder Taps 200M Run easy Metcon Warm up - Tabata 8 Rounds 20 sec Burpees 10 sec rest 20 sec Double Unders 10 sec rest Workout 5 Rounds 500M Row 15 Kettlebell Swing (53/35#) 15 Box Jump Over (24/20”) (50%) 10 Toes-to-Bar Oly Jerk behind the neck from split - 32% x 5 x 3 sets Jerk behind the neck + Split Jerk(2+1) (3 sec hold in split last rep) - 70% x 3, 75% x 3, 78% x 3, 78% x 3 x 2 sets Push Press (3 sec hold overhead last rep/last set max reos 8 RPE) - 70% x 5, 73% x 5, 76% x 5 Slow Pause Jerk Dip Squat (3 sec/ 3 sec) - 90% x 3, 95% x 3, 100% x 3 Jerk Support - Heavy Single x 1 *Increase BOLD sets if feeling good 3 Rounds Dead Bugs x max presses in split-jerk stance x 10-12 Pullups x max (assist as needed for 10 minimum) Stretch 2 min Supine spinal twist / each 2 min Hip Flexor Stretch / each 2 min Calf Stretch / each 1:30 min 90/90 shoulder rotation / each 5/10
Strength 5 Overhead Squat @ 70% x 3 sets 6 Bulgarian split squats /each x 3 sets (rest 2 min) Workout 5 Rounds 10 Overhead Squat @ (95/65#) (55%) 10 Front Rack Lunge (same bar) 200 M Run 5/11 Primer - Tabata 8 Rounds 20 sec Burpees 10 sec rest 20 sec Double Unders 10 sec rest Workout 5 Rounds 500M Row 15 Kettlebell Swing (53/35#) 15 Box Jump Over (24/20”) (50%) 10 Toes-to-Bar 5/12 Gymnastics Skill 5 sets of 3-5 Muscle-up transitions / practice (Banded M-up, False grip ring row, Jumping M-up) Workout Nate 20 min 2 Muscle Up (6 Chest-to-Bar Pullups) 4 Handstand Pushup 8 Kettlebell Swing (70/53#) (Heavy) Compare to 11/28/23 5/13 Strength 5 Push Jerk @ 75% x 3 sets Rest 2:30 Focus on dip - drive, punch under, catch in partial squat Workout 5 Rounds 10 Push Jerk @ 55% 10 Knee to Elbow 5/14 Strength 4 Pause Back Squat (2 sec) @ 70% x 4 sets 12 Weighted Box Step (24/20”) each x 3 sets Rest 2 min Workout 18 Minutes 12 Wall Balls @ 10% C&J 9 Glute Bridges (Heavy) 6 Lateral Bar Over Burpees 3 Squat Snatch (115/80#) (moderate) 5/15 Primer 4 Rounds 8 Hang Power Clean (moderate) 12 Pushups 15 Air Squats Workout 100 cal Row 80 Situps 60 Box Steps (24 / 20”) 40 Alt Dumbbell Power Snatch (moderate) 20 Dumbbell Push Press (2 of the same as DB Snatch) 5/16 Strength Work up to a heavy Deadlift single 5@50%, 5@60%, 3@70%, 2@80%, 1@87%, 1@92%, 1@97%, 1@100%+ Workout 5 Rounds 3 Deadlift @ 80% today’s heavy single 6 Strict chin-ups 9 Box Jumps @ (24/20”) (50%)  Warm up
3 Rounds 200M Jog 10 Air Squats 10 Banded Side Steps 10 Good Mornings 5 Overhead Squat w/ bare bar Leg Strength 5 Overhead Squat @ 70% x 3 sets 6 Bulgarian split squats /each x 3 sets (rest 2 min) Workout 5 Rounds 10 Overhead Squat @ (95/65#) (55%) 10 Front Rack Lunge (same bar) 200 M Run Oly Squat Snatch - 70% x 2, 75% x 2, 78% x 2, 78% x 2 x 2 sets Snatch Pull - 90% x 3, 95% x 3, 100% x 3 sets Drop to split - 37% x 5 x 3 sets Back Squat (last set max reps 8RPE) - 73% x 5 x 3 sets *Increase BOLD sets if feeling good 3 Rounds Dumbbell lunge x 10-12/leg Jack Knife complex x 2/2/2 x max Atlas Jerked - Week 3 of 8 Stretch 2 min pigeon pose / each side 2 min Side Lizard Pose / each 1:30 min Butterfly Stretch 2:00 min straddle stretch 2:00 min foam roll IT band  Warm up
4 Rounds 10 Banded pull aparts 5 Push up + T Spine Rotation / each 5 Ring Dips Strength 5 Bench Press @ 75 - 80% x 5 sets (rest 2:30) focus on scapular retraction and foot drive Workout 12 min 12 Pushups 9 Ring Dips 6 Handstand Pushup (or Dumbbell Push Press) Oly Rest Day Stretch / Recovery 2 min Doorway Pec Stretch / each 1 min Tricep Stretch / each 2 min child’s pose stretch 2 min Wrist Extension Stretch / each  Warm up
3 Rounds 250M Row 10 Ring Rows 10 PVC Pass-throughs 5 Muscle Snatch (light) Strength 5 snatch grip deadlift @ 70% Max Snatch x 4 sets 10 Single-Arm DB Chainsaw Rows (rest 2 min) x 3 sets Workout 3 Rounds 15 Hang Squat Clean (115/80#) (55% max) 12 Chest-to-Bar Pullups 9 Bar Facing Burpee then cash out - 30 / 24 cal Row Oly Jerk behind the neck from split - 35% x 5 x 2, 37% x 5 x 2 sets Jerk Balance - 25% x 5 x 2, 27% x 5 x 2 sets Power Jerk + Split Jerk (3 sec hold in split last rep) - 60% x (2+1), 65% x (2+1) x 4 sets Snatch Push Presses (% of Snatch) - 70% x 5, 73% x 5 x 2 sets 3 Rounds Russian Twist x 12-15/side Bent over row x 12-15 Side-lying DB Tricep extension x 12-15 Stretch / Recovery 1:30 banded lat stretch / each 2 min foam roll T-spine 1:30 pigeon pose / each 2 min Hamstring Stretch / each |
