The winner is Steve
Community Events
Pool and darts at Clint and Katie's Mar 20th!
Speed Dating
Pool and darts at Clint and Katie's Mar 20th!
Speed Dating
creatine and protein are back in house!
 Warm up
3 Rounds 10 cal Assault Bike 10 Kettlebell Swing 2 Wall Walk Workout 5 Rounds 3 Jerk @ 75% 100 ft Waiter Walks RH @ 30% Jerk 100 ft Waiter Walks LH @ 30% Jerk 20 GHD Raise Oly Rest Day Stretch 2 min Sit and Reach 2 min Banded Shoulder Stretch / Side 2 min Banded Rack Stretch
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 Warm up
3 Rounds 5 Power Clean 5 Front Squat 10 Pushups Workout Test 21 - 15 - 9 Squat Clean @ 135 / 95# Ring Dips Compare to 8/25/24 Oly Snatch Pull to Hold + Dip Power Snatch + Dip Snatch - 65% x (1 +1+1) x 3 sets Overhead Squat - 70% x 2 x 3 sets Snatch Push Presses (% of snatch) - 70% x 5 x 3 sets 3 Rounds Low cable Row (sub bent row) x 10-15 V Ups x max Back Squat Jump x 3 @ 20% of BS Stretch 2 min Banded Tricep Stretch / each 2 min Banded Trap Stretch / each 2 min Couch Stretch / each  Warm up
3 Rounds 250 M Row 20 Double Unders Workout 5 Rounds 1 min Skierg cal 1 min Ladder Carioca (complete ladder = 1 pt) 1 min Four Dot Drill (first drill, forward back = 1) 1 min Rest Oly Muscle Snatch (% of snatch) - 35% x 3 x 3 sets Snatch - 70% x 2, 75% x 1, 80% x 1, Heavy Single x 1 Squat Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), Heavy Single x (1+1) Back Squat - 63% x 6 x 3 sets Romanian deadlift (% of back squat) - 45% x 5 x 3 Accessories of choice - have fun and get some variety Stretch 2 min Barbell Lat Smash / each 2 min Calf Stretch / each 2 min Banded shoulder extension stretch / each  Warm up
3 Rounds 10 cal Assault Bike 10 Situps 10 Air Squats Workout 5 Rounds 10 Single-Leg Bench-Supportd Glute Bridge (each side) 15 Evil Wheel 20 Pistol Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Hamstring stretch / each 2 min quad stretch 2 min piriformis stretch  Warm up
3 Rounds 5 Bottom Up Press each side 5 Reverse Burpee 10 Walking Lunge Workout Max Turkish Get-up Compare to 8/28/25 Oly Clean Pull to Hip + Hang Clean (below knee) + Jerk - 70% x (1+3+1) x 4 sets Clean Pull (max speed) - 75% x 3 x 3 sets Floating Halting Clean DL on Riser - 80% x 3 x 2 sets Front Squat - 70% x 3 x 3 sets 3 Rounds Weighted Side Plank x 20-30 sec Stretch 2 min Banded Shoulder Stretch / Side 2 min banded lat stretch / Side 2 min reach, roll, and lift  Warm up
3 Rounds 250 M Row 7 Ring Rows 10 Situps Workout Death By Pullups Do one rep on the first minute two on the second minute continue increasing by one rep per minute until you can't get the given number of reps in the given minute (we haven't done this one in a while) Oly Hang Snatch (mid-thigh) - 65% x 2 x 3 sets Jerk - 70% x 2 x 3 sets Power Segment Clean (3 sec pause knee) + Push Press(% of PP) - 70% x (1+3) x 3 sets 3 Rounds Pullups x max Hanging Leg Raise x max Back Squat Jump x 3 @ 20% of BS Stretch 2 min barbell bicep mash / each 2 min Barbell Lat Smash / each 2 min forearm stretch / each 2/22
Test Hansen Compare to 4/8/25 2/23 Death By Pullups (we haven't done this one in a while) 2/24 Max Turkish Get-up Compare to 8/28/25 2/25 5 Rounds 10 Single-Leg Bench-Supportd Glute Bridge (each side) 15 Evil Wheel 20 Pistol 2/26 5 Rounds 1 min Skierg cal 1 min Ladder Carioca (complete ladder = 1 pt) 1 min Four Dot Drill (first drill, forward back = 1) 1 min Rest 2/27 Test Elizabeth Compare to 8/25/24 2/28 5 Rounds 3 Jerk @ 75% 100 ft Waiter Walks RH @ 30% Jerk 100 ft Waiter Walks LH @ 30% Jerk 20 GHD Raise  Warm up
3 Rounds 250 M Row 10 Pushups 10 Situps Workout Test 5 Rounds 30 Kettlebell Swing (2 / 1.5 pood) 30 Burpees 30 GHD Sit-up Women's 26:52 Tara Men's: 27:26 Brandon Compare to 4/8/25 Oly Snatch High Pull + Hang Snatch (below knee) - 70% x (1+2) x 3 sets Snatch Pull (max speed!) - 75% x 3 x 3 sets Floating Halting Snatch DL on Riser (high thigh/pause top/bottom) - 80% x 3 x 2 Back Squat - 55% x 6 x 3 sets 3 Rounds Glute Bridges x 10 Weighted plank x 20-30 sec Strong, Loud & Snotty - Week 4 of 12 Stretch 2 min Cobra Position 2 min Sit and Reach 2 min Foam Rolling Lats / each  Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Sumo Deadlift High Pull (bare bar) Work out 5 Rounds 10 Row 15 GHD Hamstring Curl 20 Jumping Lunge Oly Rest Stretch 2 min Hamstring Stretch / each 2 min Couch Stretch / each 2 min piriformis stretch / each  Warm up
3 Rounds 10 Bird Dog 30 sec Plank 10 Air Squats Work out 10 Rounds Every Minute on the minute 15 / 10 Pushups in the remaining time, max calories Assault Bike Oly Hang Snatch (mid-thigh) - 65% x 3, 68% x 3, 70% x 3 Front Squat + Jerk (% of jerk) - 70% x (2+3) x 2, 75% x (2+2), 80% x (2+2), MAX x (2+2) Power Segment Clean (3 sec pause knee) + Push Press (% of PP) - 70% x (1+5), 75% x (1+5), MAX x (1+5) 3 Rounds Pullups x max Hanging Leg Raise x max Back Squat Jump x 3 @ 20% of BS Stretch 2 min Doorway Pec Stretch / each 2 min Foam Roll Quad / each 2 min Banded Tricep Stretch / each |
