The winner is Dan H
 Warm up
3 Rounds 7 Deadlift @ 55% 7 Box Jumps @ 50% 20 sec Hollow Hold Workout 5 Rounds 5 Tire Flip Jump Through 10 Ring Rows 1 min Plank Oly Snatch - 68% x 3, 73% x 2, 78% x 1, 73% x 3, 78% x 2, 83% x 1, 78% x 3, 83% x 2, 88% x 1 Clean and Jerk - 68% x 3(1+1), 73% x 2(1+1), 78% x (1+1), 73% x 3(1+1), 78% x 2(1+1), 83% x (1+1), 78% x 3(1+1), 83% x 2(1+1), 88% x (1+1) Back Squat- 70% x 5, 75% x 5 x 2, 65% x 10 3 Rounds Back Squat Jump - 20% x 5 Abs of choice Stretch 2 min ab stretch leaning back (end of video) 2 min Bicep Stretch / each 2 min Sit and Reach
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 Warm up
3 Rounds 10 cal Row 5 Strict Pullup Workout 21 - 15 - 9 Skierg calories Hanging hip touches Technique Work 5 attempts off clock to see how far you can go unbroken 10 Single-Unders / 1 Double Unders 9 Single-Unders / 2 Double Unders 8 Single-Unders / 3 Double Unders 7 Single-Unders / 4 Double Unders 6 Single-Unders / 5 Double Unders 5 Single-Unders / 6 Double Unders 4 Single-Unders / 7 Double Unders 3 Single-Unders / 8 Double Unders 2 Single-Unders / 9 Double Unders 1 Single-Unders / 10 Double Unders Oly Rest Day Stretch 2 min forearm stretch / each 2 min barbell forearm mash / each 2 min banded lat stretch / each  Warm up
3 Rounds 250 M Row 15 Box Steps 20 Single-Unders Workout 20 min 100 ft Backward sled drag @ 1/3 Back Squat 10 ft = 1 pt 20 / 15 Cal Assault Bike 100 ft Backward sled drag @ 1/3 Back Squat 10 ft = 1 pt 20 / 15 Cal Row Oly Power Snatch, sets On The Minute - 68% x 2 x 8 minutes Snatch Push Presses + Overhead Squat - 65% x (5+3) x 2 sets, 70% x (5+3) x 3 sets 4 Rounds Pullups - x 10+ Press in Snatch - x 10 Weighted Side Plank - x 20-30 sec Stretch 2 min Standing Hamstring Stretch 2 min Standing Quad Stretch 2 min Rocking Calf Stretch Hey Y’all:
On Feb 7 at 7:30 p.m., Chad and Marriah are hosting a send off for Sheena, who has given in to wanderlust and taken a traveling nurse contract in Colorado. Address is posted on the event board near the front door of the gym. -C-  Warm up
2 min Assault Bike 10 PVC Pass-throughs 5 Squat Therapy 4 Overhead Squat Workout Max Overhead Squat Start at 50% and work up to a Max Overhead Squat at least 7 Reps must be over 90% of today’s max effort Compare to 7/31/24 Oly Clean, sets On The Minute - 73% x 2 x 8 minutes Clean Pull to Hold on Riser (pause 1" off floor, 3 sec first 2 reps) - 85% x 5 x 2 sets, 90% x 5 x 3 sets Front Squat- 68% x 5 x 5 sets 3 sets: Box Steps x 10/leg Weighted sit-ups x 10-15 Stretch 2 min Banded Shoulder Stretch / Side 2 min Banded Trap Stretch / side 2 min Foam Roll Upper Back  Warm up
3 Rounds (work up 45%, 55%, 65%) 5 Deadlift 3 Clean High Pull 3 Power Clean Workout 5 Rounds 6 Clean @ 65% 12 Arm Haulers 18 GHD Hip Extension Oly Power Clean + Power Jerk, sets On The Minute - 68% x 2(1+1) x 8 minutes Push Press Behind Neck - 68% x 6 x 2 sets, 73% x 6 x 3 sets 4 Rounds Bent over row - x 15 DB Z Press - x 15 Weighted plank - x 20-30 sec Stretch 2 min lacrosse ball upper back / side 2 min lacrosse ball shoulder mash / side 2 min Sit and Reach 1/26
2 - 20 Hammer Swings 20 - 2 Land Mines Twist Technique Work Squat Snatch work on triple reps from the High Hang into a full squat snatch 1/27 5 Rounds 6 Clean @ 65% 12 Arm Haulers 18 GHD Hip Extension 1/28 Max Overhead Squat Start at 50% and work up to a Max Overhead Squat at least 7 Reps must be over 90% of today’s max effort Compare to 7/31/24 1/29 20 min 100 ft Backward sled drag @ 1/3 Back Squat (10 ft = 1 pt) 20 / 15 Cal Assault Bike 100 ft Backward sled drag @ 1/3 Back Squat (10 ft = 1 pt) 20 / 15 Cal Row 10 ft = 1 pt 1/30 21 - 15 - 9 Skierg calories Hanging hip touches Technique Work 5 attempts off clock to see how far you can go unbroken 10 Single-Unders / 1 Double Unders 9 Single-Unders / 2 Double Unders 8 Single-Unders / 3 Double Unders 7 Single-Unders / 4 Double Unders 6 Single-Unders / 5 Double Unders 5 Single-Unders / 6 Double Unders 4 Single-Unders / 7 Double Unders 3 Single-Unders / 8 Double Unders 2 Single-Unders / 9 Double Unders 1 Single-Unders / 10 Double Unders 1/31 5 Rounds 5 Tire Flip Jump Through 10 Ring Rows 1 min Plank 2/1 10 - 1 Jerk @ 55% 3 Wall Walk each round  Warm up
3 rounds 250M Row 10 Kettlebell Swing 10 Russian Twist Workout 2 - 20 Hammer Swings 20 - 2 Land Mines Twist Technique Work Hang Squat Snatch work on triple reps from the High Hang into a full squat snatch Oly Snatch sets OTM - 73% x 2 x 8 minutes Snatch Pull to Hold on Riser (Pause 1" off floor, 3 sec first 2 reps) - 85% x 5 x 2, 90% x 5 x 3 sets Pause Back Squat - 68% x 5 x 2, 73% x 5 x 3 sets 3 Rounds Single-Leg Deadlifts - 10 / leg Hanging Leg Raise - x max It's OTM not EMOM- Week 2 of 12 Stretch 2 min ab stretch leaning back (end of video) 2 min Sit and Reach 2 min banded lat stretch / each  Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 10 GHD Hip Extension Workout Tabata 8 Rounds 20 sec Back Squat @ 55% 10 sec rest 20 sec Glute Bridges same bar 10 sec rest Oly Rest Day Stretch 2 min figure-4 glute foam roll 2 min seated hamstring stretch / each 2 min Standing Quad Stretch  Warm up
Play around with the movements and create a plan of attack with your partner. Only one person is working at a time. Workout Test 5 Rounds w/ partner 1 min max Wall Balls 20/14# 1 min max Sumo Deadlift High Pull 75/55# 1 min max Box Jumps 20/18" 1 min max Push Press 75 / 55# 1 min max cal Row 1 min Rest Compare to 1/19/24 Oly Snatch - 65% x 3, 70% x 2, 75% x 1, 70% x 3, 75% x 2, 80% x 1, 75% x 3, 80% x 2, 85% x 1 Clean and Jerk - 65% x 3(1+1), 70% x 2(1+1), 75% x (1+1), 70% x 3(1+1), 75% x 2(1+1), 80% x (1+1), 75% x 3(1+1), 80% x 2(1+1), 85% x (1+1) Back Squat - 70% x 5 x 3 sets, 60% x 10 3 Rounds Back Squat Jump - 20% x 5 Abs of choice - 3-4 sets Stretch 2 min Sit and Reach 2 min seated hamstring stretch / each 2 min Tricep Lacrosse Ball Roll / each |
