The winner is Dan H
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Warm up
3 Rounds 10 cal Assault Bike 10 Situps 30 Single-under speed steps Workout 3 Rounds 5 Back Squat @ 85% 20 Plank Plate Slide 50 ft Broad Jumps Oly Back Squat - 90% x 2 x 3 sets Squat Clean - 75% x 2, 80% x 2, 85% x 1 x 3 sets Snatch Pull - 100% x 3 x 2, 105% x 2 x 2 sets Power Jerk - 75% x 2, 80% x 2, 85% x 1 x 3 sets 3 Rounds Half-Kneeling Cross Chop x 10 / side Single-Leg Bench-Supportd Glute Bridge x 10 / side Stretch 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min Rocking Calf Stretch / each
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  Warm up
3 Rounds 7 Kneeling push press 10 bare bar Sumo Deadlift High Pull 30 sec Plank Workout 5,5,4,4,3,3,2,2,1,1 Wall Walk 20 - 2 cal Row Oly Power Snatch + Snatch Push Presses + Overhead Squat (% of PS) - 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (2+1) x 3 sets Power Clean + Power Jerk (% of PJ) - 70% x (2+1), 75% x (2+1), 80% x (1+1), 85% x (1+1) x 3 sets Snatch Pull - 95% x 2 x 2 sets, 100% x 2 x 2 sets 3 Rounds Bent over row x 12-15 DB Curl and Press x 12-15 Stretch 2 min Banded Trap Stretch / each 2 min banded lat stretch / each 2 min seated torso twist / each 1/18
Open 11.1 Compare to 1/6/2019 1/19 5,5,4,4,3,3,2,2,1,1 Wall Walk 20 - 2 cal Row 1/20 3 Rounds 5 Back Squat @ 85% 20 Plank Plate Slide 50 ft Broad Jumps 1/21 5 Rounds 1 min Ski Jumper 1 min Kettlebell Swing 1 min Situps 1 min Rest 1/22 10 - 1 Chest-to-Bar Pullups 1 - 10 Dumbbell Split Snatch each side 1/23 Charlotte 1/24 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  Warm up
3 Rounds 250M Row 10 Box Jumps 10 PVC Pass-throughs 10 Snatch High Pull work up to workout weight Workout Test 10 minutes 30 Double Unders 15 Power Snatch @ 75 / 55# Compare to 1/6/2019 Oly Front Squat - 85% x 3 x 4 sets Snatch- 75% x 2, 80% x 2, 85% x 1 x 3 sets Clean Pull - 95% x 3, 100% x 2, 105% x 2 x 3 sets Split Jerk - 75% x 3, 80 x 2, 85% x 1 x 3 sets 3 Rounds Weighted plank x 20-30 sec Staggered DB RDL x 10 / side 6-Week Team Back Squats - Week 5 of 6 Stretch 2 min Sit and Reach 2 min KB calf mash / each 2 min Barbell Trap Smash / each  Warm up
3 Rounds 250M Row 10 Situps 20 Double Unders Workout 5 Rounds 1 min Skierg calories 1 min Horizontal Box Jumps @ 50% 1 min V Ups 1 min rest Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Tricep Stretch / each 2 min KB calf mash / each   Warm up
Try the movements, come up with a strategy Workout Tag Team Championship Fight Gone Bad 5 Rounds 1 min Wall Balls 1 min Sumo Deadlift High Pull 75 / 55# 1 min Box Jumps 20 / 18" 1 min Push Press 75 / 55# 1 min Row calories 1 min Rest Oly Snatch No Jump - 60% x 3, 65% x 2 x 4 sets Power Clean + Push Press (% of PP) - 75% x (2+2) x 3, 80% x (2+2) x 4 sets Clean Pull- 95% x 3 x 4 sets 3 rounds Dead Bugs x 10+/side Pullups (assist or sub lat pull down as needed) x 12-15 Stretch 2 min Standing Quad Stretch / each 2 min piriformis stretch / each 2 min Tricep Stretch / each   Warm up
3 rounds 10 cal Assault Bike 10 Pushups 1 Wall Walk Workout 21 - 15 - 9 Bench Press @ 55% Handstand Pushup Oly Back Squat - 90% x 1 x 5 sets Squat Snatch - Work up to a Heavy Single or 3-5 challenging but strong singles Squat Clean & Jerk - (1+1) Work up to a HS or 3-5 challenging but strong singles Snatch Pull - 100% x 3 x 3 sets Ab & accessory work of choice - Have fun and get some variety Stretch 2 min Doorway Pec Stretch / each 2 min Barbell Tricep Smash / each 2 min Banded Trap Stretch / each   Warm up
3 rounds 10 Jumping pull-ups 10 Pushups 10 Russian KB Swing Workout 10 - 1 Strict Burpee Pullup 1 - 10 One Leg Deadlift each side Oly Rest Day Stretch 2 min Banded Tricep Stretch / each 2 min Bicep Stretch / each 2 min piriformis stretch / each    Lauren James Reddick, Born Christmas Eve, 8lbs, 7oz Workout
Lauren 24 min 3 Muscle Up (sub jumping pull ups) 10 Horizontal Hammer Swings right 16# / 10# 10 Horizontal Hammer Swings left 16# / 10# 20 Double Russian KB Swing 45’s / 35’s This is our first time doing this one Oly Front Squat - 70% x 2 x 5 sets Squat Clean - 75% x 3, 80% x 2 x 4 sets Snatch Pull - 100% x 3 x 4 sets Power Jerk - 75% x 3, 80% x 2 x 4 sets 3 Rounds Half-Kneeling Cross Chop x 10/side Single-Leg Bench-Supportd Glute Bridge x 10/side Stretch 2 min Barbell Lat Smash / each 2 min barbell bicep mash / each 2 min Foam Roll Glute / each   Warm up
10 cal Assault Bike easy 2 min barbell forearm mash / each 10 Front Squat @ 35% 10 cal Bike easy 7 Front Squat @ 45% 10 cal Bike easy 5 Front Squat @ 55% Workout Max Front Squat 5,5,3,3,3,1,1,1,1 (if it is going good, take more attempts) Compare to 7/16/25 Oly Power Snatch + Snatch Push Presses + Overhead Squat (% of PS) - 70% x (2+2+1), 75% x (2+2+1) x 2, 80% x (2+2+1) x 2 sets Power Clean + Power Jerk (% of PJ) - 70% x (2+1), 75% x (2+1) x 2 sets, 80% x (2+1) x 2 sets Snatch Pull - 95% x 3 x 4 sets 3 Rounds Bent over row x 12-15 DB Curl and Press x 12-15 Stretch 2 min quad stretch / each 2 min Banded Hamstring stretch / each 2 min pigeon pose / each |
