The winner is Dan H
 Warm up
Run 400M then 20 Ski Jumper 5 Alligator Roll 20 Single-Unders 10 Hollow Rock 20 Double Unders 10 Situps Workout Test Annie Compare to 5/23/20 Oly Rest Day Stretch 2 min Calf Stretch each 2 min Yoga - Cobra Position 2 min Calf Foam Roll
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 Warm up 3K Assault Bike then 10 GHD Hip Extension 10 Reverse Lunges 10 Air Squats 10 GHD Hamstring Curl 10 Walking Lunge 10 Medicine ball 10 GHD Raise 10 Jumping Lunge Workout 4 Rounds 20 GHD Raise 20 Jumping Lunge each 20 Wall Balls @ 10% max C&J Oly Back Squat - 80% x 3 x 8 Segment Snatch (knee) - 70% x 1 x 2, 75% x 1 x 3 Segment Clean (knee) + Jerk - 70% x 1+1 x 2, 75% x 1+1 x 3 3 sets: GHD Back Extension hold - max weighted plank - 20-30 sec. Stretch 2 min figure-4 glute foam roll each 2 min hamstring stretch I like how Andy thinks and I enjoy podcast. We will be seeing more of this show.  Warm up
1K Row then 5 Deadlift @ 50% workout weight 5 Pushups 10 Box Steps @ workout height 5 Deadlift @ 75% workout weight 5 Plyometric Pushup 10 Ski Jumper 5 Deadlift @ workout weight 5 plyometric lateral plate push up each 10 Box Jumps @ workout height Workout Test McGhee Compare to (we haven’t done this one since we changed the website to Weebly. O’ Gs are going to have to dust off your note books to find this one.) Oly Rest Day Stretch 2 min Sit and Reach 2 min Calf Stretch / each 2 min Doorway Pec Stretch / each  Warm up
Row 250M 10 Situps Row 250M 10 V Ups Row 250M 10 Russian Twist @ 33% max Snatch Workout 5 Rounds 10 Rope Pull @ 25% max Shoulder Press 20 Russian Twist @ 33% max Snatch Oly
3 sets: A1. Single Leg Good Mornings - 10/leg A2. V Ups - max Stretch 2 min reach, roll, and lift 2 min Lat Lacrosse Ball Roll / each  Warm up
2 Rounds 200m Run 10 Burpees Workout 15x 30 sec work / 30 sec rest for calories Assault Bike Compare to 11/15/17 Oly
3 sets: A1. Hanging Leg Raise - max Stretch 2 min each quad stretch 2 min each quad foam roll  Warm up
Row 1K then 7 PVC Pass-throughs 7 Shoulder Press bare bar 7 Cossack Squat each 7 Kettlebell Swing @ 33% snatch 7 Hang Power Snatch bare bar 65# / 45# 7 Push Press 65# / 45# 7 Sumo Deadlift High Pull 65# / 45# 7 Front Squat 65# / 45# Workout Test Andi compare to 12/14/21 Oly
4 sets: A1. Box Jumps x 3 A2. Russian Twist x 15/side Stretch 10 Jefferson Curl 2 min t-spine foam roll 2 min quad stretch 3/17
21 - 15 - 9 Ring Dips Evil Wheel Row calories 3/18 Test Andi compare to 12/14/21 3/19 15x 30 sec work / 30 sec rest for calories Assault Bike 3/20 5 Rounds 10 Rope Pull 20 Russian Twist @ 33% max Snatch 3/21 Test McGhee Compare to (we haven’t done this one since we changed the website to Weebly. O’ Gs are going to have to dust off your note books to find this one.) 3/22 4 Rounds 20 GHD Raise 20 Jumping Lunge each 20 Wall Balls @ 10% max C&J 3/23 Test Annie Compare to 5/23/20  Warm up
Row 1K then 10 Pushups 10 Situps 10 jumping ring dips 10 Plank Plate Slide 10 Ring Dips 10 Evil Wheel Workout 21 - 15 - 9 Ring Dips Evil Wheel Row Oly
A1. weighted plank - 15 sec on/ 15 sec off x 3 min total Hang on Legs – Week 5 of 12 Stretch 2 min Tricep Lacrosse Ball Roll each 2 min Yoga - Cobra Position 2 min Doorway Pec Stretch each  Warm up
7 Front Squat 7 Jumping pull-ups 7 Push Press 7 Strict chin-ups 7 Thruster 2 Rope Climb Workout Test Tommy V Compare to 5/14/22 Oly Rest Day Stretch 2 min Foam Rolling Lats / each 2 min reach, roll, and lift 2 min quad stretch 2 min Banded Hamstring stretch  Warm up
???? Workout Mystery Workout come in and find out! Oly
3 sets: A1. Back Extension Hold - 3 x max A2. weighted plank - 3 x 20-30 sec Stretch ???? |
