Winner is Mac
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3/31
Closed for Easter 4/1 Test Double Murph compare to 4/1/23 4/2 Test the Chief Compare to 10/7/23 4/3 4 Rounds 100 ft Prowler Push @ 50% of 3 min max 15 GHD Hamstring Curl 20 Toes-to-Bar 4/4 20 min 20 Ski Jumper 15 Hammer Swings 5 Ladder Two in Two out - Lateral 4/5 Test Zimmerman OG’s are going to have to bust out their journals, we haven’t done this one in a while. 4/6 20 - 2 Ring Dips Situps  Warm up
3K Bike then 3 rounds 10 Weighted Box Step 10 Hip Bridge Extensions work your way up to workout weight Workout 5 Rounds of 20 Weighted Box Step @ 30% back squat (preferably 15% in each hand) Hip Bridge Extensions @ 1/2 back squat Oly
weighted plank - 15 sec on/15 sec off x 3 min *Increase BOLD weights if you feel good Hang on Legs – Week 7 of 12 Stretching 2 min figure-4 glute foam roll each 2 min foam roll hamstrings 2 min Hip Flexor Stretch / each  Warm up
10 Shoulder Taps 10 Situps 10 Pushups 10 Russian Twist 10 Bench Press @ 35% 10 Land Mines Twist @ 15% snatch 10 Bench Press @ 45% 10 Hollow Rock Workout 20 min 10 Bench Press @ 55% 15 Land Mines Twist @ 20% snatch 20 Hollow Rock Oly
Stretching 2 min Yoga - Cobra Position 2 min Doorway Pec Stretch / each  Warm up
Row 1K then 10 Deadlift @ bare bar 7 @ 35% 7 @ 45% 7 @ 55% Workout 7,5,5,3,3,3,1,1,1,1 Find a max Deadlift Compare to 7/6/21 Oly Rest Day Stretching 3 Rounds 10 Jefferson Curl (light) 15 Reverse Hyper Extension or no machine  Warm up
1K Skierg or Row then 10 Hollow Rock 10 single-arm DB seated strict press 10 Situps 10 Dumbbell Overhead Walking Lunge 10 V Ups then 3 sets of 4 Turkish Get-up working up to workout weight Workout 42 - 30 - 18 V Ups Each Round 2 Turkish Get-up each side @ 75% Oly
3 rounds
Stretching 2 min cat-cow 2 min Banded Shoulder Stretch / Side  Warm up
1K Row then 10 Squat Therapy 10 Pushups 10 Kettlebell Swing 10 medicine-ball push presses 10 Sumo Deadlift High Pull 10 Ski Jumpers 10 Wall Balls then 3 sets 5 reps working up to workout Back Squat weight Workout Test Zeus compare to 12/12/20 Oly Back Squat - 80% x 5 x 5 Snatch High Pull + Hang Snatch (knee) - 70% x 1+2, 75% x 1+2, 80% x 1+2 x 2 Floating Snatch High-Pull (below knee) - 85% x 3, 90% x 3 x 2 Hanging Leg Raise - 3 x max Stretching 2 min Sit and Reach 2 min reach, roll, and lift 2 min seated hamstring stretch 2 min saddle stretch  Warm up 3K Assault Bike then 10 Pushups 10 Hollow Rock 10 single-arm DB seated strict press / each 10 Situps 10 Shoulder Press (workout weight) 10 Evil Wheel Workout Tabata 8 Rounds 20 sec Shoulder Press @ 55% 10 sec rest 20 sec Plank Plate Slide 10 sec rest Oly hang muscle snatches (below knee) - 40% x 3 x 5 Snatch Balance - 70% x 3, 75% x 3 x 3 4 Rounds Box Jumps - 4 Russian Twist - 15 / side Stretching 2 min Banded shoulder extension stretch 2 min Yoga - Cobra Position   Warm up
Row 1K then Kettlebell Swing Deadlift Power Clean Workout 20 min 5 Power Clean at 65% 10 Ski Jumper 20 Kettlebell Swing Oly
Hang on Legs – Week 6 of 12 Stretching 2 min lacrosse ball calf roll / leg 2 min lacrosse ball upper back / side 3/24
20 min 5 Power Clean at 65% 10 Ski Jumper 20 Kettlebell Swing 3/25 8 Rounds 20 sec Shoulder Press @ 55% 10 sec rest 20 sec Plank Plate Slide 10 sec rest 3/26 Test Zeus compare to 12/12/20 3/27 42 - 30 - 18 V Ups Each Round 2 Turkish Get-up each side @ 75% 3/28 Max Deadlift Compare to 7/6/21 3/29 20 min 10 Bench Press @ 55% 15 Land Mines Twist @ 20% snatch 20 Hollow Rock 3/30 5 Rounds of 20 Weighted Box Step @ 30% back squat (preferably 15% in each hand) Hip Bridge Extensions @ 1/2 back squat |
