 Warm up
3 Rounds 10 cal Assault Bike 10 Dumbbell Push Press 10 over-the-fence / under the fence Workout 21 - 15 - 9 Dumbbell Split Jerk @ 20 - 25% Jerk in each hand Ring Dips Oly Rest Day Stretch 2 min Barbell Lat Smash / each 2 min Barbell Trap Smash / each 2 min Barbell Tricep Smash / each
1 Comment
  Warm up
3 Rounds 250 M Row 10 Pushups 10 Ring Rows Workout 20 min 5 Seated Rope Pulls 10 DB devils presses 15 Arm Haulers Oly Back Squat- Max Squat Snatch - Work up to a Heavy Singles or 3-5 challenging but strong singles Squat Clean & Split Jerk - (1+1) Work up to a Heavy Single or 3-5 challenging but strong singles Ab & accessory work of choice - Have fun and get some variety Stretch 2 min Sit and Reach 2 min Bicep Stretch / each 2 min Barbell Trap Smash / each   Warm up
3 Rounds 10 cal Assault Bike 10 Kettlebell Swing 10 Air Squats Workout 20 - 2 Hammer Swings Every Round 200 ft Single arm farmer carry 1/2 right, 1/2 left, go heavy Oly Snatch No Jump - 50% x 2, 55% x 2, 60% x 2 x 2 sets Power Clean + Push Press (% of PP) - 75% x 2 x 5 sets 3 Rounds Dead Bugs x 10+ / side Pullups (assist or sub lat pull down as needed) x 12-15 Stretch 2 min banded lat stretch / each 2 min Banded Trap Stretch / each 2 min Barbell Forearm Smash / each  Warm up 3 Rounds 250M Row 6 Ring Rows 6 Jumping Lunge Workout For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats Compare to 6/17/23 Oly Rest Day Stretch 2 min Cobra Position 2 min quad stretch / each 2 min Banded Shoulder Stretch / Side    Warm up
2 min Assault Bike 10 PVC Pass-throughs 5 Squat Therapy 4 Overhead Squat Workout Max Overhead Squat 3 @ 55% 3 @ 65% 2 @ 75% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 98% 1 @ PR Compare to 7/31/25 Oly Front Squat - 70% x 2 x 5 sets Squat Snatch - 70% x 2, 75% x 2, 85% x 1 x 3 sets Squat Clean and Split Jerk - 70% x 2, 75% x 2, 80% x 2 Snatch Pull - 85% x 2, 90% x 2, 95% x 2 3 Rounds Half-Kneeling Cross Chop x 10 / side Single-Leg Bench-Supportd Glute Bridge x 10 / side Stretch 2 min Barbell Trap Smash / side 2 min Banded Shoulder Stretch / Side 2 min Banded Hamstring stretch / side  Warm up 3 Rounds 5 Power Clean 55%, 65%, 75% 5 Front Squat (same as above) 5 Strict chin-ups Workout 5 Rounds 3 Squat Clean @ 85% 3 Rope Climb Oly Power Snatch - 70% x 1 x 3 sets, 75% x 1 x 3 sets Power Clean + Power Jerk (% of PJ) - 70% x (1+1) x 3 sets, 75% x (1+1) x 3 sets 3 Rounds Bent over row x 12-15 DB Curl and Press x 12-15 Stretch 2 min Bicep Stretch / each 2 min Banded Trap Stretch / each 2 min banded lat stretch  1/25
20 Min 20 Russian Twist @ 1/3 Snatch 20 / 15 cal Row 20 Bar Facing Burpee over the rower 1/26 5 Rounds 3 Squat Clean @ 85% 3 Rope Climb 1/27 Max Overhead Squat Compare to 7/31/25 1/28 Angie Compare to 6/17/23 1/29 20 - 2 Hammer Swings Every Round 200 ft Single arm farmer carry 1/2 right, 1/2 left, go heavy 1/30 20 min 5 Seated Rope Pulls 10 DB devils presses 15 Arm Haulers 1/31 21 - 15 - 9 Dumbbell Split Jerk @ 20 - 25% Jerk in each hand Ring Dips   Warm up
3 Rounds 10 Sumo Deadlift High Pull bare bar 10 Situps 10 Pushups Workout 20 Min 20 Russian Twist @ 1/3 Snatch 20 / 15 cal Row 20 Bar Facing Burpee over the rower Oly Back Squat- 95% x 1 x 3 sets Squat Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3 sets Squat Clean and Split Jerk - 70% x 2, 75% x 2, 80% x 2, 85% x 2 Clean Pull - 85% x 2, 90 x 2, 95% x 2 3 Rounds: Keep them light and easy! Weighted plank x 20-30 sec Staggered DB RDL x 10/side 6-Week Team Back Squats - Week 6 of 6 Stretch 2 min ab stretch leaning back (end of video) 2 min Doorway Pec Stretch / each 2 min Tricep Stretch / each   Warm up
3 Rounds 250M Row 10 Situps 10 Air Squats Workout 20 Min 10 Single-Leg Bench-Supportd Glute Bridge right leg 10 Single-Leg Bench-Supportd Glute Bridge left leg 20 Hollow Rock 20 GHD Hamstring Curl Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Hamstring stretch / each 2 min piriformis stretch / each   Warm up
250M Row 10 PVC Pass-throughs 10 Wall Balls Workout Test 21-15-9 Overhead Squat (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Oly Snatch No Jump - 60% x 2, 65% x 2, 70% x 1 x 3 sets Power Clean + Push Press (% of PP) - 75% x (2+2), 80% x (2+2), 85% x (2+1) x 3 sets Clean Pull - 95% x 2 x 2, 100% x 2 x 2 sets 3 Rounds Dead Bugs x 10+ / side Pullups (assist or sub lat pull down as needed) x 12-15 Stretch 2 min Sit and Reach 2 min Banded Trap Stretch / each 2 min Banded Crossbody Shoulder Stretch / each |
