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3/23
42 - 30 - 18 Hammer Swings Ski Jumper After each round 100 ft Single arm farmer carry left hand 100 ft Single arm farmer carry right hand 3/24 Test White compare to 11/12/21 3/25 3 Rounds 1 min Assault Bike calorie 1 min Crossover singles 1 min Ring Dips 1 min Lateral hand shuffle 1 min Shoulder Press 1 min rest 3/26 20 min 10 Pistol 15 Russian Twist @ 1/3 snatch 20 Glute Bridges @ 25% Back Squat 3/27 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 3/28 Max Deadlift 9/25/24 3/29 Test Holbrook compare 7/27/19
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 Warm up
3 Rounds 250M Row 10 Kettlebell Swing 30 Single-Unders Work out 42 - 30 - 18 Hammer Swings Ski Jumper After each round 100 ft Single arm farmer carry left hand 100 ft Single arm farmer carry right hand Oly Snatch, 5 sets of each weight On The Minute, then work to a heavy single - 78% x 1 x 5 min, 81% x 1 x 5 min, 84% x 1 x 5 min Clean & Jerk - 3 sets of each weight with 1 min rest, then work to a heavy single - 78% x (1+1) x 3, 81% x (1+1) x 3, 84% x (1+1) x 3 Front Squat - 70% x 2, 80% x 2, 85% x 2, 90% x 2, 90% x 2 *Increase bold sets if feeling good 3 Rounds Single leg barbell RDL x 10 / leg Hanging Leg Raise x max It's OTM not EMOM- Week 10 of 12 Stretch 2 min Cobra Position 2 min Foam Rolling Lats / each 2 min Foam Roll Calves / each  Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 30 Single-under speed steps Workout 20 min 10 Jump squat w/ Bare bar 10x Shuttle run 15 ft 20 Walking Lunge Oly Rest Day Stretch 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min Rocking Calf Stretch / each  Congrats to Chad on his 1st - 6th bar muscle ups today! - Link for proof! Warm up
3 Rounds 10 cal Assault Bike 1 min alt Scorpion Stretch 10 PVC Pass-throughs Workout 20 - 2 DB Z Press W / 20% max Shoulder press in each hand Pushups Oly Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 2, Heavy Single x 1 Clean and Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1), Heavy Single x (1+1) Front Squat - 70% x 2, 80% x 2, 85% x 2, 90% x 1, 90% x 1 x 2 sets *increase bold sets if feeling good Abs of choice - 3-4 sets Stretch 2 min Banded Tricep Stretch / each 2 min Doorway Pec Stretch / each 2 min banded overhead lat stretch / each  Warm up
3 Rounds 250 M Row 30 Double Unders 15 Situps Workout 3 Rounds 1 min Skierg cal 1 min Horizontal Box Jumps @ 50% max 1 min total seconds Ring Row Hold 1 min Strict Knee to Elbow 1 min Arm Haulers 1 min rest Oly Rest Day Stretch 2 min Foam Roll Calves / each 2 min Foam Rolling Lats / each 2 min barbell bicep mash / each  Warm up
3 Rounds 250 M Row 30 Crossover singles 10 Pushups Workout Test 21-15-9 Reps for Time Burpees Kettlebell Swing (1.5/1 pood) Double Unders Oly Power Snatch, 3 sets each weight On The Minute, then work to heavy single- 75% x 1 x 3 min, 78% x 1 x 3 min, 81% x 1 x 3 min Clean Pull - 90% x 2, 100% x 2, 105% x 2 x 3 sets 3 Rounds Pullups x 10+ Press in Snatch x 10 Weighted Side Plank x 20-30 sec Stretch 2 min alt Scorpion Stretch 2 min Samson stretches / each 2 min pigeon pose / each  Warm up
3 Rounds 10 cal Assault Bike 30 Double Unders 3 Front Squat (35%, 50%, 70% max) Workout 5 Rounds 6 Front Squat @ 70% max 20 Situps 6 lengths Ladder Slalom (no backward) Oly Clean & Jerk, 5 sets of each weight with 1 min rest, then work to a heavy single - 75% x (1+1) x 5, 78% x (1+1) x 5, 81% x (1+1) x 5 Snatch, 3 sets each weight On The Minute, then work to heavy single - 75% x 1 x 3 min, 78% x 1 x 3 min, 81% x 1 x 3 min Back Squat - 75% x 2 x 5 sets 3 Rounds Box Steps x 10/leg Weighted sit-ups x 10-15 Stretch 2 min ab stretch leaning back (end of video) 2 min quad stretch / each 2 min Hamstring Stretch / each  Warm up
3 Rounds 10 Pushups 10 Air Squats Workout 100 Shoulder Press @ 55% max starting with and every time you break 15 / 10 Cal Assault Bike Oly Power Clean and Power Jerk, 3 sets of each weight On The Minute, then work to a heavy single - 75% x (1+1) x 3, 78% x (1+1) x 3, 81% x (1+1) x 3 Snatch Pull - 90% x 2, 100% x 2, 105% 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 Tricep Lacrosse Ball Roll / each 2 min banded lat stretch / each 2 min Banded Shoulder Stretch / Side 3/16
15 min 10 Hang Clean @ 55% (same bar all three movemements) 7 One Leg Deadlift RL (rear foot touching lightly) 7 One Leg Deadlift LL (rear foot touching lightly) 10 / 7 cal Row 3/17 100 Shoulder Press @ 55% max starting with and every time you break 15 / 10 Cal Assault Bike 3/18 5 Rounds 6 Front Squat @ 70% max 20 Situps 6 lengths Ladder Slalom (no backward) 3/19 Test Meghan First time doing this one 3/20 3 Rounds 1 min Skierg cal 1 min Horizontal Box Jumps @ 50% max 1 min total seconds Ring Row Hold 1 min Strict Knee to Elbow 1 min Arm Haulers 1 min rest 3/21 20 - 2 DB Z Press W / 20% max Shoulder press in each hand Pushups 3/22 20 min 10 Jump squat w/ Bare bar 10x Shuttle run 15 ft 20 Walking Lunge  Warm up
10 Cal Assault Bike 10 Kettlebell Swing 5 Power Clean 1/3, 2/3, full workout weight Workout 15 min 10 Hang Clean @ 55% (same bar all three movemements) 7 One Leg Deadlift RL (rear foot touching lightly) 7 One Leg Deadlift LL (rear foot touching lightly) 10 / 7 cal Row Oly Snatch, 5 sets of each weight On The Minute, then work to a heavy single - 75% x 1 x 5 minutes, 78% x 1 x 5 minutes, 81% x 1 x 5 minutes Clean & Jerk - 3 sets of each weight with 1 min rest, then work to a heavy single - 75% x (1+1) x 3, 78% x (1+1) x 3, 81% x (1+1) x 3 Front Squat - 70% x 2, 80% x 2, 85% x 2 x 3 sets 3 Rounds Single leg barbell RDL x 10/leg Hanging Leg Raise x max It's OTM not EMOM- Week 9 of 12 Stretch 2 min Banded Trap Stretch / each 2 min Sit and Reach 2 min barbell forearm mash / each |
