Winner is Steve
 Warm up
3 Rounds 5 Strict chin-ups 10 Russian Twist 10 Hanging Leg Raise Workout 6 - 3 - 2 Rope Climb (cut reps in half if needed) 21 - 15 - 9 Kneeling Half Moon @ 25% max snatch Oly Snatch, % of HS, back off sets OTM - Work up to a HS x 1, 75% x 2 x 3 minutes Clean and Jerk % of HS, back off sets OTM - work up to a HS x (1+1), 75% x 2(1+1) x 3 minutes Back Squat - 75% x 3, 80% x 3 x 2, 75% x 6 3 Rounds Back Squat Jump - 25% x 3 Abs of choice Stretch 2 min Cobra Position 2 min barbell bicep mash / each 2 min barbell forearm mash / each
0 Comments
 Warm up
3 Rounds 250M Row or Ski 10 Pushups Workout Test For time: Run 1.5 miles 150 Burpees Run 1.5 miles If you've got a weight vest or body armor, wear it. 35:49m Kevin 36:56w Tara sub 7.2KM bike or 3K row Compare to 7/25/21 Oly Rest Day Stretch 2 min Rocking Calf Stretch / each 2 min Doorway Pec Stretch / each 2 min Foam Rolling Lats / each  Warm up
3 Rounds 250 M Row 30 Single-Unders 5 Air Squats Workout 3 Rounds 1 min max Front Squat @ 55% 1 min max Crossover singles 1 min max Reverse Lunges same weight 1 min max Box Jumps @ 50% max 1 min max Assault Bike 1 min Rest Oly Power Snatch, 5 sets of each weight OTM, then work heavier for 5 sets max if no misses and you feel good - 73% x 1 x 5 min, 76% x 1 x 5 min, 79% x 1 x 5 min Heaving Snatch Balance + Overhead Squat - 70% x (1+2), 75% x (1+2), 80% x (1+2) x 2 sets 4 Rounds Pullups x 10 Press in Snatch x 10 Weighted Side Plank x 20-30 sec Stretch 2 min Foam Roll Calves / each 2 min Foam Roll Quad / each 2 min Foam Roll Hamstrings / each  Warm up 3 Rounds 10 cal Assault Bike 5 Bottom Up Press each side 45 sec Samson stretches / each side Workout Max Turkish compare to 8/28/24 Oly Clean, 5 sets each weight OTM, then work heavier for 5 sets max if no misses and you feel good - 73% x 1 x 5 minutes, 76% x 1 x 5 minutes, 79% x 1 x 5 minutes Clean Pull to Hold on Riser - 90% x 5, 95% x 4, 100% x 3, 85% x 3 Front Squat - 70% x 4, 75% x 4 x 3 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 / each 2 min Groiner Stretch / each Warm up
3 Rounds 250M Row 10 Situps Workout 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 Rope Pull @ max shoulder press 20 - 2 Russian Twist @ 1/3 snatch Oly Rest Day Stretch 2 min Cobra Position 2 min Sit and Reach 2 min forearm stretch / each  Warm up
3 Rounds 250 cal Row 7 Snatch Grip Deadlift @ workout weight 7 Power Snatch Workout 20 min 10 Snatch @ 55% 20 Hammer Swings 10 Strict Pullup 20 Hammer Swings Oly Power Clean + Power Jerk, 5 sets eaxh weight OTM, then work heavier for 5 sets max if no misses and you feel good - 73% x (1+1) x 5 minutes, 76% x (1+1) x 5 minutes, 79% x (1+1) x 5 minutes Push Press - 70% x 5, 75% x 5, 80% x 5 x 2 sets 4 Rounds Bent over row x 15 DB Z Press x 15 Weighted plank x 20-30 sec Stretch 2 min Banded Trap Stretch / each 2 min banded overhead lat stretch / each 2 min barbell forearm mash / each 2/23
4 Rounds 10 DB windmills each side 1 min Face-up GHD Hold 2/24 20 min 10 Snatch @ 55% 20 Hammer Swings 10 Strict Pullup 20 Hammer Swings 2/25 Max Turkish compare to 8/28/24 2/26 3 Rounds 1 min max Front Squat @ 55% 1 min max Crossover singles 1 min max Reverse Lunges same weight 1 min max Box Jumps @ 50% max 1 min max Assault Bike 1 min Rest 2/27 Test Riley sub bike or row Compare to 7/25/21 2/28 6 - 3 - 2 Rope Climb (cut reps in half if needed) 21 - 15 - 9 Kneeling Half Moon 3/1 10 - 1 Jerk @ 55% 1 - 10 DB bench presses @ 20% max barbell bench in each hand  Warm up
10 cal Skierg 10 Bottom Up Press 10 Hollow Rock Workout 4 Rounds 10 DB windmills each side 1 min Face-up GHD Hold Oly Snatch - 5 sets of each weight On The Mintutes, then work heavier for 5 sets max if no misses and you feel good - 73% x 1 x 5 minutes, 76% x 1 x 5 minutes, 79% x 1 x 5 minutes Snatch Pull to Hold on Riser - 90% x 5, 95% x 4, 100% x 3, 85% x 3 Back Squat (3 sec pause first 2 reps) - 70% x 5, 75% x 5, 80% x 5 x 2 sets 3 Rounds Single leg barbell RDL - x 10 / leg Hanging Leg Raise - x max It's OTM not EMOM- Week 6 of 12 Stretch 2 minutes Banded Shoulder Stretch / Side 2 minutes ab stretch leaning back (end of video) 2 minutes banded lat stretch / each Warm up
3 Rounds 250M Row 10 Air Squats 6 Dumbbell Hang Power Clean Work up to workout weight Workout Test For time: 2 x 100-meter shuttle sprint 2 Kettlebell Cluster, 65-lb. dumbbells / KB 4 x 100-meter shuttle sprint 4 Kettlebell Cluster, 65-lb. dumbbells / KB 6 x 100-meter shuttle sprint 6 Kettlebell Cluster, 65-lb. dumbbells / KB 8 x 100-meter shuttle sprint 8 Kettlebell Cluster, 65-lb. dumbbells / KB 10 x 100-meter shuttle sprint 10 Kettlebell Cluster, 65-lb. dumbbells / KB 12 x 100-meter shuttle sprint 12 Kettlebell Cluster, 65-lb. dumbbells / KB 14 x 100-meter shuttle sprint 14 Kettlebell Cluster, 65-lb. dumbbells / KB 16 x 100-meter shuttle sprint 16 Kettlebell Cluster, 65-lb. dumbbells / KB compare to 9/30/18 Oly Rest Day Stretch 2 min quad stretch / each 2 min Banded Shoulder Stretch / Side 2 min Calf Stretch  Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 10 GHD Hip Extension (focus on glutes) Workout 21 - 15 - 9 Kneeling push press Inch-worm + Pushups Oly Snatch, % of HS, back off sets OTM - work up to Heavy Single x 1, 75% x 2 reps on the minute x 3 minutes Clean and Jerk % of HS, back off sets OTM - work up to Heavy Single x (1+1), 75% x 2 reps (1+1) x 3 minutes Back Squat - 75% x 3 x 3 sets, 70% x 6 3 Rounds Back Squat Jump - 25% x 3 Abs of choice Stretch 2 min Banded Tricep Stretch / each 2 min Doorway Pec Stretch / each 2 min Samson stretches / each  Warm up
3 Rounds (increase deadlift weight each round) 10 cal Skierg 10 Situps Deadlift 5@ 55%, 5 @ 75%, 2 @ 85% Workout 4 Rounds 4 Deadlift @ 85% 15 cal Row 20 V Ups Oly Rest Day Stretch 2 min Sit and Reach 2 min Foam Roll Low Back 2 min Cobra Position |
