The winner is Derek
 Warm up
Row 1K then 3 Rounds 15 Kettlebell Swing / 7 Power Snatch @ 33% / 7 Power Snatch @ Workout weight 15 abmat sit-ups / 10 Tuck Ups / 10 alternating V-ups Workout 10 - 1 Power Snatch @ 55% 2 - 20 V Ups Oly
Stretching 2 min Yoga - Cobra Position 2 min Foam Roll Upper Back 2 min forearm stretch / each
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Ok, Ok . . .
There is no official keeper of scores yet, so this will probably just be a night of pool and darts. Brian and Brittany say to show up around 7-7:30 pm. If you have LPs, there is a turn table downstairs, and most likely some pizza. Address is on the board up by the front door along with the other dates / hosts. -C-  Warm up
1K Row then 3 Rounds 20 Single-Unders / 20 Double Unders / 20 Ski Jumper 10 Shoulder Press PVC / 5 single-arm DB seated strict press each @ 1/2 workout weight / 5 single-arm DB seated strict press each @ full workout weight 30 sec Plank Plate Slide Workout 5 Rounds 15 Bar Facing Burpee 200 ft Waiter Walks @ 35% max shoulder press Oly Rest Day Stretching 2 min Pec Foam Roll 2 min Yoga - Cobra Position 2 min pigeon pose / each  Warm up
Bike 3K then 3 Rounds Run 100M / 200M / 400M 10 Overhead Squat PVC / 1/2 workout Weight / Workout weight Workout Test Nancy Compare to 7/31/23 Oly
Stretching 2 min Calf Stretch each 2 min reach, roll, and lift 2 min quad foam roll 2 min foam roll hamstrings  Warm up
3K bike then 3 Rounds 10 Shoulder Taps each / 10 Pushups / 10 Plyometric Pushup 20 Single-Unders / 20 crossover singles / 20 Double Unders 10 Bench Leg Raise / 10 Toes-to-Bar or Hanging Knee Raises / 10 Windshield Wipers or previous exercise Workout 15 min 6 Dumbbell Push Press RH @ 35% max shoulder press 6 Dumbbell Push Press DH 12 Floor Wiper @ 55% bench 24 Ski Jumper Oly
Stretching 2 min Banded Shoulder Stretch / Side 2 min Doorway Pec Stretch 2/25
Test Daniel 2/26 15 min 6 Dumbbell Push Press RH @ 35% max shoulder press 6 Dumbbell Push Press DH 12 Floor Wiper @ 55% bench 24 Ski Jumper 2/27 Test Nancy 2/28 5 Rounds 15 Bar Facing Burpee 200 ft Waiter Walks @ 35% max shoulder press 2/29 10 - 1 Power Snatch @ 55% 2 - 20 V Ups 3/1 Mystery Workout 3/2 3 Rounds total score 1 min max cal Assault Bike 1 min max Pushups 1 min max Back Squat @ 55% 1 min max Kettlebell Swing @ 33% snatch 1 min max Jumping Lunge 1 min Rest  Warm up
Run 200 M then 3 Rounds 10 Jumping pull-ups / Pullups / 5 Strict Pullup 7 Thruster @ 50% workout weight / 100% / 5 @ 125% Workout Test Daniel Compare to 8/19/21 Oly
Stretching 2 min Standing Quad Stretch / each 2 min Banded Shoulder Stretch / Side 2 min Calf Foam Roll  Warm up
3 min casual bike then 4 rounds 30 sec Assault Bike sprint / 30 sec rest then 3 Rounds x 6 reps increasing load up to workout weight Weighted lunge Workout Death by 2x Alt Weighted lunge @ 45% max Back squat 2 reps in the first minute, 4 reps in the second, 6 in the third Keep adding 2 reps each minute until you cannot get the assigned reps done in the given minute. Oly Rest day Stretching 2 min figure-4 glute foam roll 2x 1 min Standing Quad Stretch  Warm up
400 M Jog then 3 Rounds 10 Superman10 Situps Workout - score is Bike Cal 20 Minutes 1 min Assault Bike for calories accumulate 1 min Plank Row 500M Oly
Stretching 3 Rounds 45 sec Yoga - Cobra Position 7 Jefferson Curls  Warm up
Bike 3K @ light weight 5 clean grip Deadlift 5 High Pull Clean 5 Hang Power Clean 5 Hang Squat Clean 5 high hang clean + squat then 3 Rounds 10 Front Squat / 10 Hang Clean / 10 Squat Clean (increase to workout weight) 10 Pushups / 6 ring dip negatives / 7 Ring Dips Workout Test - if your legs are not to sore, or you do not plan on coming in tomorrow, use squat cleans (for a PR / gym record it has to be squat cleans @ Rx scaled weight would be 55% max) compare to 4/26/18 Oly
Stretching 2 min quad foam roll each 2 min Tricep Lacrosse Ball Roll 2 min Standing Hamstring Stretch |
