The winner is Blood!
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Warm up
3 Rounds 10 Air Squats 10 GHD Sit-up Workout 3 Rounds 1 min Wall Balls 1 min V Ups 1 min back-rack reverse lunges 1 min Skierg 1 min Squat Jump w/ bare bar 1 min rest Oly tall snatch - 25% x 3 x 3 sets Snatch - HS x 1 Tall Split Jerk - 25% x 3 x 3 sets Clean and Jerk - HS x (1+1) Front Squat + Back Squat (% of FS) - 75% x (1+2), 80% x (1+2), 85% x (1+2) x 2 sets Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 2 min ab stretch leaning back (end of video) 2 min quad foam roll / each 2 min seated hamstring stretch / each
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- This Friday we are back on for pool / darts at the Hull House at 7 PM
- Sunday we are going back to evening hours 3 - 5 PM - Saturday Oct 26th, Annual Halloween Costume Party  Warm up
2 Rounds 200M Run 10 PVC Pass-throughs 10 Squat Therapy 10 Pushups 5 Overhead Squat @ 35% , then 55% Workout 4 Rounds 20 Overhead Squat @ 55% 20 Ring Dips 20 / 15 cal Assault Bike Oly Rest Day Stretch 2 min banded tricep stretch / each 2 min Banded Pec Stretch / each 2 min Foam Rolling Lats / each  Warm up
2 Rounds 250 M Row 10 Archer Ring Rows 10 Arch Ups 10 Kettlebell Swing Workout Tabata 8 Rounds 20 sec KB / DB snatches 10 sec rest 20 sec Pullups 10 sec rest Oly Pause Power Jerk - 50% x 2 x 3 sets Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3 Flat-Footed Clean Pull - 90% x 3 x 3 sets Front Squat - 68% x 3 x 3 3 sets: Hanging Leg Raise x max (subsitute knees to elbows) Stretch 2 min barbell bicep mash / each 2 min Lat Lacrosse Ball Roll / each 2 min Sit and Reach  Warm up
2 Rounds 20 Double Unders 10 Kettlebell Swing 10 V Ups Workout 20 Min 20 Ski Jumper 20 Hammer Swings 20 Floor Wiper Oly Jerk behind the neck from split - 25% x 3 x 3 sets Overhead Squat (3 sec pause in bottom) - 70% x 1, 75% x 1, 80% x 1 x 3 sets snatch push presses (% of snatch) - 73% x 3 x 3 sets Pause Jerk Dip (3 sec) - 93% x 3 x 3 sets 3 sets: Side Bend x 10-12/side Bent over row x 10-12 Stretch 2 min ab stretch leaning back (end of video) 2 min Foam Rolling Lats / each 2 min Calf Foam Roll Warm up 2 Rounds 200M Run 5 Squat Therapy 10 Up-Downs Workout Test 21-18-15-12-9-6-3 reps of: Front Squat (115/75 lb) Bar Facing Burpee 200 meter Sandbag Run (80/50 lb) Compare to 2/22/21 Oly Snatch No Jump - 50% x 2 x 3 sets Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3 sets Flat-Footed Snatch Pull - 90% x 3 x 3 sets Back Squat - 75% x 3 x 3 sets 3 sets: weighted plank x 20-30 sec Basically Advanced - Week 7 of 12 Stretch 2 min Foam Roll Quad / each 2 min KB calf mash / each 2 min Doorway Pec Stretch / each 9/15
Test Larry 9/16 20 Min 20 Ski Jumper 20 Hammer Swings 20 Floor Wiper 9/17 Tabata 8 Rounds 20 sec KB / DB snatches 10 sec rest 20 sec Pullups 10 sec rest 9/18 4 Rounds 20 Overhead Squat @ 55% 20 Ring Dips 20 / 15 cal Assault Bike 9/19 3 Rounds 1 min Wall Balls 1 min V Ups 1 min back-rack reverse lunges 1 min Skierg 1 min Squat Jump w/ bare bar 1 min rest 9/20 Test Death Race 9/21 20 Min 10 Archer Ring Rows 15 Alt Split Snatch @ 55% 20 suit case deadlift @ 25% max (10 each side)  Warm up
2 Rounds Run 200M 10 Situps 10 Pushups Workout 2 Rounds 2 min Assault Bike cal 1 min rest 2 min Bench Press @ 55% 1 min rest 2 min Evil Wheel 1 min rest 1 min Bottom Up Press Left Hand 1 min Bottom Up Press Right Hand 1 min rest Oly Rest Day Stretch 2 min Doorway Pec Stretch / each 2 min forearm stretch / each 2 min Cobra Position Hey everyone,
The weather is finally cooling down. This will be the last weekend where we have the Sunday hours from 10 AM to Noon. Next weekend we will return to Sunday hours from 3 PM to 5 PM. -C-  Warm up 3 Rounds 10 Situps 10 Pushups Workout 21 - 15 - 9 GHD Bench Press (barbell or dumbbell) 41 - 30 - 18 Arm Haulers Oly Pause Power Jerk (3 sec) - 60% x 2, 65% x 2, 70% x 2 x 2 sets Stage Power Snatch (knee, upper, thigh, full) - 65% x 2, 70% x 2, 75% x 1 x 4 sets Push Press - 75% x 3, 78% x 3 x 2 sets Clean Deadlift - 108% x 2, 113% x 2, 118% x 2 3 Sets: Jack Knife complex - 2 each x max Pullups x max (assist as needed to get a minimum of 10/set) Stretch 2 min ab stretch leaning back (end of video) 2 min banded crossbody shoulder stretch 2 min Banded Shoulder Stretch / Side |
