Winner is Steve
 Warm up
3 Rounds 250 M Row 30 Double Unders 20 Box Steps Work Out 15 min 100 ft Bounding Steps 30 Mountain climbers 100 ft Backward Run Oly Power Clean and Jerk, 3 sets of each weight On The Minute, then work to a heavy single - 70% x (1+1) x 3, 75% x (1+1) x 3, 80% x (1+1) x 3 Snatch Pull - 95% x 2, 100% x 2 x 3 sets 3 Rounds Bent over rowx 15 DB Z Press x 15 Weighted plank x 20-30 sec Stretch 2 min Calf Stretch / each 2 min foam roll IT band / each 2 min Foam roll tibialis anterior / each
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20 - 2 Weighted Box Step 20% BS in each hand V Ups 3/31 15 min 100 ft Bounding Steps 30 Mountain climbers 100 ft Backward Run 4/1 Alpine 6 Rounds 90 sec Tire Flip Jump Through 3 min Rest Compare to 12/20/19 4/2 21 - 15 - 9 Bench Press @ 55% Land Mines Twist @ 25% snatch Bottom Up Press each side 4/3 Test Alexander Compare 4/11/21 4/4 20 min 4 sets (Burpee + 50 ft Sprint) 200 ft Farmer Walks 20 GHD Sit-up 4/5 5,5,4,4,3,3,2,2,1,1 Squat Clean @ 75% 15 cal Assault Bike each round  Warm Up
3 Rounds 10 cal Assault Bike 10 Situps 10 Air Squats Workout 20 - 2 Weighted Box Step 20% BS in each hand V Ups Oly Snatch, 3 sets of each weight OTM, then work to a heavy single - 70% x 1 x 3 min, 75% x 1 x 3 min, 80% x 1 x 3 min Clean & Jerk - 3 sets of each weight with 1 min rest, then work to a heavy single - 70% x (1+1) x 3, 75% x (1+1) x 3, 80% x (1+1) x 3 Front Squat - 70% x 2, 80% x 2, 85% x 2 x 2 sets 3 Sets Single leg barbell RDL x 10/leg Hanging Leg Raise x max It's OTM not EMOM- Week 11 of 12 Stretch 2 min Cobra Position 2 min Foam Roll Quad / each 2 min Foam Roll Hamstrings / each  Warm up
3 Rounds 250M Row 10 Ring Rows 100 ft Toy Soldier 100 ft butt kickers Work out Test 10 Rounds For Time 5 Thruster (115/85 lb) 10 Pullups 100 meter Sprint 1 minute Rest compare 7/27/19 Oly Rest Day Stretch 2 min Hamstring Stretch / each 2 min Bicep Stretch / each 2 min Banded Tricep Stretch / each  Warm up
3 Rounds 250M Row 7 Deadlift (20%, 30%, 40%) Work out Find a max Deadlift (start @ 50 - 55% previous max) 7,5,5,3,3,3,1,1,1,1 Compare to 9/25/24 Oly Snatch - 73% x 2, 78% x 2, 83% x 2, 88% x 2, Heavy Single x 1 Clean and Jerk - 73% x 2(1+1), 78% x 2(1+1), 83% x 2(1+1), 88% x 2(1+1), Heavy Single x (1+1) Front Squat - work up to a Heavy Single x 1 Abs of choice - 3-4 sets Stretch 3 sets of 15 Reverse Hyper Extension or no machine 2 min Sit and Reach 2 min alt Scorpion Stretch  Warm up
3 Rounds 250M Skierg 10 Pushups 10 Russian Twist Work out 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 Rope Pull @ max shoulder press 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 sec Plank Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min barbell bicep mash / each 2 min lacrosse-ball tricep mash / each  Warm up
3 Rounds 10 cal Assault Bike 10 GHD Hip Extension (focus on glutes) 10 Situps Work out 20 min 10 Pistol 15 Russian Twist @ 1/3 snatch 20 Glute Bridges @ 25% Back Squat Oly Power Snatch, 3 sets each weight OTM, then work to heavy single- 78% x 1 x 3, 81% x 1 x 3, 84% x 1 x 3 sets Clean Pull - 95% x 2, 105% x 2, 110% x 2 x 3 sets 3 Rounds Pullups x 10+ Press in Snatch x 10 Weighted plank x 20-30 sec Stretch 2 min quad stretch / each 2 min seated hamstring stretch / each 2 min standing Figure 4 stretch / each  Warm up
3 Rounds 250M Row 10 Pushups 10 Ski Jumper Work out 3 Rounds 1 min Assault Bike calorie 1 min Crossover singles 1 min Ring Dips 1 min Lateral hand shuffle 1 min Push Press @ 55% shoulder press 1 min rest Oly Clean & Jerk, 5 sets of each weight with 1 min rest, then work to a heavy single - 78% x (1+1) x 5, 81% x (1+1) x 5, 84% x (1+1) x 5 Snatch, 3 sets each weight OTM, then work to heavy single - 78% x 1 x 5, 81% x 1 x 5, 84% x 1 x 5 sets Back Squat - 75% x 2 x 5 sets 3 sets: Box Steps x 10/leg Weighted sit-ups x 10-15 Stretch 2 min Banded Tricep Stretch / each 2 min banded lat stretch / each 2 min arms across body hugs / each Hey Y’all,
This Friday at 7:30 p.m., we will be throwing darts and shooting pool at the Hull House. Address is: 208 S. 35th Street. Pizza provided; please BYOB. -C-  Warm up
3 Rounds 10 cal Assault Bike 5 Strict chin-ups 10 Situps Work out Test 5 Rounds For Time 3 Rope Climb (15 ft) 10 Toes-to-Bar 21 Overhead Lunge (45/35 lb plate) 400 meter Run compare to 11/12/21 Oly Power Clean and Jerk, 3 sets of each weight On The Mintue, then work to a heavy single - 78% x (1+1) x 3 min, 81% x (1+1) x 3 min, 84% x (1+1) x 3 min Snatch Pull - 95% x 2, 105% x 2, 110% x 2 x 3 sets 3 Rounds Bent over row x 15 DB Z Press x 15 Weighted plank x 20-30 sec Stretch 2 min barbell forearm mash / each 2 min Foam Roll Glute / each 2 min Banded Trap Stretch |
