The winner is Sam P
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12/10 Warm up 3 Rounds 250M Row 5 Burpees 5 Pullups Workout 21 - 15 - 9 Clean @ 55% Mountain climbers Hanging hip touches Oly Hang Clean (below knee) - 77% x 2, 82% x 2, RM x 2 Power Snatch + Snatch Balance (% of PS) - 77% x (2+2), 82% x (2+2), RM x (2+2) Front Squat - 70% x 3, 75% x 3, 80% x 2 x 3 sets 4 sets: Dead Bugs x 10+/side Pullups x max Stretch 2 min forearm stretch 2 min Banded Trap Stretch 2 min Sit and Reach
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 Hey Y’all:
The fundraiser shirts are in, and they turned out really nice. If you are on the list, come pick them up. -C-  Warm up
3 Rounds 10 Box Jumps 10 Cal Row Workout Test 6 rounds for time of: 60 Double Unders 30 Kettlebell Swing 15 Burpees Men: 1.5-pood kettlebell (55#) Women: 1-pood kettlebell (35#) Brandon H 17:14 Sheena: 17:48 Compare to 9/3/21 Oly Push Press + Pause Power Jerk + Jerk (% of PP) - 82% x (2+1+1), 85% x (2+1+1), RM x (2+1+1) Snatch Pull (5 sec eccentric last rep) - 90% x 3, 95% x 3, 100% x 3, 103% x 3 x 2 sets 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 lacrosse ball calf roll / leg 2 min lacrosse ball pec mash 2 min reach, roll, and lift 12/8
20 - 2 Back-rack reverse lunges @ 33% Back Squat 2 - 20 Abmat Sit-ups 12/9 Test Dork 12/10 21 - 15 - 9 Clean @ 55% Mountain climbers Hanging hip touches 12/11 3 Rounds 1 min Dumbbell Push Press (25% Shoulder press in each) 1 min Ladder Icky Shuffle (each square = 1 pt) 1 min Plank Plate Slide 1 min GHD Hip Extension 1 min Ring Push Ups 1 min rest 12/12 15 Min 5 Front Squat @ 75% max 10 Jumping Lunge 15 V Ups 12/13 Death by calories rowed in 2 min Men 3 cal increase / Women 2 cal increase every 2 mins 12/14 Test Bradley  Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 5 Dead Bugs / side Workout 20 - 2 Back-rack reverse lunges @ 33% Back Squat 2 - 20 Abmat Sit-ups Oly Hang Snatch (below knee) - 77% x 2, 82% x 2, RM x 2 Power Clean + Push Jerk - 77% x (2+2), 82% x (2+2), RM x (2+2) Back Squat - 70% x 8, 75% x 6, 80% x 4, 85% x 2, 90% x 1 x 3 sets 4 sets: Bent over row - 4 x 10-15 Hanging Leg Raise - 4 x max Dirty Dozen Weeks - Week 7 of 12 Stretch 2 min Cobra Position 2 min Foam Roll Glute / each 2 min Standing Quad Stretch / each Warm up
3 Rounds 10 cal Assault Bike 10 Pushups Workout Every minute Row 7 / 5 cals in the remaining time do Ring Dips until you reach 100 / 75 reps Oly Rest Day Stretch 2 min lacrosse ball pec mash / each 2 min Banded Tricep Stretch / each  Warm up
3 Rounds 250M Row 10 Leg levers Workout 20 Min 5 Deadlift @ 75% 20 DB Renegade Row (no push up) 20 Flutter kicks Oly Snatch Push Presses + Overhead Squat (% of OHS) - 75% x (3+2), 78% x (3+2) x 3 sets Clean Pull (5 sec eccentric last rep) - 90% x 3, 95% x 3, 100% x 3 x 3 sets 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 barbell bicep mash / each 2 min Hip Flexor Stretch / each 3 sets of 15 Reverse Hyper Extension or no machine  Warm up
3 Rounds 250 M Row 30 Double Unders 10 Situps Workout MMA Style 1 min Skierg 1 min Box Jumps @ 50% max 1 min GHD Sit-up 1 min Atlas Stone Clean 1 min Land Mines Twist @ 1/3 Snatch 1 min Rest Oly Snatch Pull to Hip + Floating Snatch + Snatch (1+1+1) - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 85% x 3 x 2 sets Clean Pull to Hip + Floating Clean + Clean + Jerk - 70% x (1+1+1+1), 75% x (1+1+1+1), 80% x (1+1+1+1), 85% x (1+1+1+1) 85% x (1+1+1+1) x 2 sets Back Squat (% of RM) - RM x 3, 90% x 3, 90% x 3 Stiff Legged Deadlift (% of BS) - 50% x 5, 53% x 5 x 2 sets *Increase BOLD weights if you feel good Ab work of choice Stretch 2 min Calf Stretch 2 min ab stretch leaning back (end of video) 2 min Sit and Reach  Warm up
3 Rounds 10 cal Assault Bike 10 Walking Lunge 5 Kneeling push press Workout Test For time: 200 Ft .Single Arm Overhead lunge 50 Dumbbell Weighted Box Step 50 Strict handstand push-ups 200-ft. Handstand Walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time cap: 10 minutes Compare to 9/13/2019 Oly Rest Day Stretch 2 min Banded Crossbody Shoulder Stretch / each 2 min Banded shoulder extension stretch 2 min Foam Roll Glutes  Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 10 Arch Ups Workout 10 - 1 Bench Press @ 55% between each round 30 sec GHD Sorenson hold Oly Hang Clean (below knee) - 75% x 2, 80% x 2 x 3 sets Power Snatch + Snatch Balance (% of PS) - 75% x (2+2), 80% x (2+2) x 3 sets Front Squat - 68% x 3, 73% x 3, 78% x 2 x 3 sets 4 sets: Dead Bugs x 10+/side Pullups x max Stretch 2 min Doorway Pec Stretch / each 2 min Sit and Reach 2 min Banded Tricep Stretch / each |
