The winner is Brandon H
Community Events
We are thinking about doing a summer comp if there is interest!
We are thinking about doing a summer comp if there is interest!
creatine and protein are back in house!
 Warm up
3 Rounds 250M easy Row 10 Ring Rows 10 banded face pulls 10 Kip Swing 5 Strict Pullup Strength Weighted Pull up 3 @ heavy (add 10–30 lb) x 5 sets 8 Bent over row @ 65% 1RM x 3 sets Rest 2:00 Workout For Time: 50 Cal Row 40 Hang Power Clean (65%) 30 Ring Rows 20 Snatch (75%) 10 Rope Pulls @ max Shoulder Press Oly Squat Snatch - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4 sets Squat Clean & Split Jerk - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4 sets Front Squat - 75% x 6, 80% x 6 x 3 sets Jerk Support in split (10 sec) - work up to a Heavy Single x 1 3 Rounds Barbell Side bend x 12-15/side Pause Vertical Jump x 5 (from jerk dip position) Weighted plank x 30-60 sec Stretch 2 min foam roll T-spine 2 min Lat Side Stretch 2 min Bear Hug Stretch 1 min banded shoulder distraction / each 1 min Wrist Extension Stretch / each
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 Warm up
3 Rounds 20 Jumping Jack 10 x Inch-worm 10 Hip Hinge 10 Good Mornings 5 Burpees Conditioning Primer — EMOM 10: Even: 15 cal Row sprint Odd: 20 Double Unders + 5 Burpees Focus: pacing, consistent output Workout 20 Min: 400m Run 20 Wall Balls (20/14 lb) 20 Double Unders 10 Burpee Box Jump Over (24/20 in) Oly Rest Day Stretch 2 min Supine spinal twist / each 2 min KB calf mash / each 2 min Hip Flexor Stretch / each  Warm up
3 Rounds 10 Air Squats 10 Overhead Squat PVC or Bare Bar 10 Banded Clam Shells 5 Power Clean w/ Bare Bar Strength Back Squat 5×5 @ 75–80% 1RM Rest 2:30 Focus: depth, knees tracking toes, braced core Workout 5 Rounds For Time: 15 Kettlebell Swing(53/35 lb) 12 Box Jumps (24/20 in) 9 Goblet Squat (53/35 lb) 200m Run Oly Squat Clean + Split Jerk - 70% x (2+1) x 5 sets Clean Pull - 90% x 3 x 3 sets Pause Front Squat(3 sec/max speed up) - 65% x 3 x 3 sets Jerk Support - work up to a Heavy Single x 1 3 Rounds Hanging Leg Raise x max Soft Backed staggered DB RDL x 10-12/side DB Curl x 12-15 Stretch 2 min pigeon pose / each 2 min Couch Stretch / each 2 min Happy Baby 1 min foam roll IT band / each 1 min Calf Stretch / each  Warm up
2 Rounds 10 Push up + Reach 1 Minute PVC Pass-throughs 10 Air Squats 5 Ring Rows Strength Push Press— Speed Work 6 @ 70% 1RM (touch-and-go) x 3 sets Rest 90s Focus: dip-drive-punch, lockout timing Workout Fran 21-15-9 Thruster (95/65 lb) Pullups Compare to 12/23/23 Oly Jerk behind the neck from split - 30% x 5 x 3 sets Jerk behind the neck + Split Jerk(2+1) (3 sec hold in split last rep) - 70% x 3 x 5 sets Push Press (3 sec hold overhead last rep/last set max reos 8 RPE) - 70% x 5 x 3 sets Slow Pause Jerk Dip Squat(3 sec/ 3 sec) - 90% x 3 x 3 sets Jerk Support - work up to a Heavy Single x 1 3 Rounds Dead Bugs x max presses in split-jerk stance x 10-12 Pullups x max (assist as needed for 10 minimum) Stretch 2 Min Doorway Pec Stretch / each 1 Min Wrist Circles / each 2 Min Shoulder capsule stretch / each 1 Min Armpit Sniffer Stretch / each  Warm up
3 Rounds 400M Row 10 Banded pull aparts 10 Scap Push-ups 10 Hollow Rock 10 Scap Pull up Strength Deadlift 5×5 @ 75–80% 1RM Rest 2:30 between sets Focus: lat engagement, bracing Workout 21-15-9 Deadlift @ 55% Toes-to-Bar Oly Squat Snatch - 70% x 2 x 5 sets Snatch Pull - 90% x 3 x 3 sets Drop to split - 35% x 5 x 3 sets Back Squat (last set max reps 8RPE) - 70% x 5 x 3 sets 3 Rounds Dumbbell lunge x 10-12/leg Jack Knife complex x 2/2/2 x max Atlas Jerked - Week 1 of 8 Stretch 2 min banded lat stretch / each 2 min child’s pose stretch 1 min Thread the needle / each 2 min Foam Roll Upper Back 1 min banded shoulder distraction / each 4/26
Strength Deadlift 5×5 @ 75–80% 1RM Rest 2:30 between sets Focus: lat engagement, bracing Workout 21-15-9 Deadlift @ 55% Toes-to-Bar 4/27 Strength Push Press— Speed Work 6 @ 70% 1RM (touch-and-go) x 3 sets Rest 90s Focus: dip-drive-punch, lockout timing Workout Fran 21-15-9 Thruster (95/65 lb) Pullups Compare to 12/23/23 4/28 Strength Back Squat 5×5 @ 75–80% 1RM Rest 2:30 Focus: depth, knees tracking toes, braced core Workout 5 Rounds For Time: 15 Kettlebell Swing(53/35 lb) 12 Box Jumps (24/20 in) 9 Goblet Squat (53/35 lb) 200m Run 4/29 Strength Conditioning Primer — EMOM 10: Even: 15 cal Row sprint Odd: 20 Double Unders + 5 Burpees Focus: pacing, consistent output Workout 20 Min: 400m Run 20 Wall Balls (20/14 lb) 20 Double Unders 10 Burpee Box Jump Over (24/20 in) 4/30 Strength Weighted Pull up 3 @ heavy (add 10–30 lb) x 5 sets 8 Bent over row @ 65% 1RM x 3 sets Rest 2:00 Workout For Time: 50 Cal Row 40 Hang Power Clean (65%) 30 Ring Rows 20 Snatch (75%) 10 Rope Pulls @ max Shoulder Press 5/1 Strength Push Jerk — Heavy Day Work up to 1RM Warm-up sets: 5×45%, 5×55%, 3×65%, 2×75%, 1×85%, 1×90%, 1×95%, 1+×100% Log new 1RM Workout 5 Rounds (2 min on / 1 min off) Max Cal Assault Bike (total cal = score) Then immediately after last rest: 3×10 DB bench presses @ moderate weight (finisher) 5/2 Strength Front Squat 3 @ 80% 1RM x 5 sets Rest 2:30 Workout GRACE (Squat Clean Version) 30 Squat Clean For Time (135/95 lb) or 65% max whichever is lighter Then: 5 min AMRAP (finisher) 10 Overhead Squat(95/65 lb) 10 Pistol (or lateral step-ups)  Warm-up: 2 Rounds of:
10 Mountain climbers 10 Shoulder Taps 30-sec Handstand Hold (or Plank), 10 down dog to Plank Strength: Handstand Walk or Hold Practice 10 mins of Handstand Walk (distance) or 5 Sets of 30-second Chest-to-Wall Holds. Metcon: 5 Rounds Min 1: Max Calorie Row Min 2: Max Pushups Min 3: Max V Ups Min 4: Rest Oly Rest Day Recovery 2 min Puppy Pose 2 min Doorway Pec Stretch / each 2 min ab stretch leaning back (end of video)  Warm-up
3 Rounds of 15-sec Dead Hang from bar, 10 PVC Pass-throughs 10 Muscle Clean(empty bar), 5 Broad Jumps Strength Power Clean 3 Reps @ 80-85% x 5 Sets Metcon: 21-15-9 Reps for Time Power Clean (55%) Toes-to-Bar Bear Crawl (200 ft after each round) Oly Squat Snatch - MAX Squat Clean & Split Jerk- MAX Front Squat - MAX Recovery 2 min Barbell Lat Smash / side 2 min Barbell Trap Smash 2 min lacrosse ball upper back / side   Warm up
3 Rounds 30 Double Unders 5x (1 Burpee + 25ft Shuttle run) Macie 5 Rounds Starting with and every 2 Min 200 M Run In the remaining time max Box Jumps 24” / 20” (score is box jumps, this is the first time we have done this workout) Oly Rest Day Recovery 2 min Foam roll tibialis anterior / each 2 min Calf Stretch / each 2 min Figure-4 stretch / each  Warm-up
2 Rounds of 1 min Jumping Jack 15 Bootstrapper Stretches 10 Alternating Cossack Squat 10 Glute Bridges (no weight) Strength: Glute Bridges 5 x 5 (Go Heavy) Metcon 3 Rounds 50 Air Squats 25 Burpees 50 Walking Lunge (Bodyweight) Oly Snatch - 60% x 1 x 5 sets Power Clean + Power Jerk (% of PC) - 60% x (1+1) x 5 sets 3 Rounds Weighted Side Plank x 20-30 sec (lighter than last week) Recovery 2 min Couch Stretch / each 2 min Foam Roll Glute / each 2 min Foam Roll Quad / each |
