The winner is Derek
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6/30
25 - 15 - 10 Assault Bike cal after each round 200 ft (1 gym lap) Prowler Push @ 80% Back Squat including the sled 7/1 Max Thruster compare to 8/6/23 7/2 Tabata 8 Rounds 20 sec Hang Snatch @ 55% 10 sec Rest 20 Sec Pullups 10 sec rest 7/3 10 - 1 Shoulder Press @ 55% Toes-to-Bar 7/4 Happy 4th of July Gym Closed Test - at home Wilmot 7/5 Gym might be closed? If not: 3 Rounds 1 min Assault Bike cal 1 min Ski Jumper 1 min Kettlebell Swing 1 min Plank Plate Slide 1 min Landmine twist 1 min Rest 7/6 Gym might be closed If not: Test Heather We have never done this one.
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 Warm up:
500M Assault Bike 5 Squat Therapy 500M Assault Bike 10 Air Squats 500M Assault Bike Workout: 25 - 15 - 10 Assault Bike cal after each round 200 ft (1 gym lap) Prowler Push @ 80% Back Squat including the sled Oly: tall snatch - bar only - 3 x 3 sets Snatch - 2 Relative Max Floating Halting Snatch DL on Riser (upper thigh/ 2 sec) - 90% x 3, 93% x 3, 96% x 3 Clean Deadlift - 110% x 3, 115% x 3, 120% x 3 Pause Back Squat - 79% x 2 x 3 sets 3 sets: weighted plank - 20-30 sec Weighted banded glute bridge x 8 Banded step-up x 8/leg Walk the Line – Week 8 of 12 Stretch: 2 min each side Standing Quad Stretch Scorpion Stretch Banded Hamstring stretch  Warm up
500M Assault Bike 5 Squat Therapy 10 Shoulder Taps 500M Assault Bike 10 Air Squats 10 Pushups 500M Assault Bike 10 Back Squat @ 55% 10 Bench Press @ 55% Workout For time: Run 800 meters 135 pound Back Squat, 50 reps 135 pound Bench Press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35 reps Run 800 meters 135 pound Back squat, 20 reps 135 pound Bench press, 20 reps Run 800 meters 1 Muscle Up Compare to 3/24/19 Oly Rest Day Stretch 2 min lacrosse ball pec mash / each 2 min lacrosse ball glute mash / each Shin Foam Roll / each Standing Hamstring Stretch / each  Warm up
10 Shoulder Taps 100 ft butt kickers 10 Situps 10 DB Renegade Row 100 ft calf scoop stretch 10 V Ups 10 DB Z Press 20 Double Unders / Single-Unders 30 sec Plank Workout 20 min 7 Man Makers @ 20% C&J in each hand 8 Ladder Icky Shuffle forward = 1, backward = 2 9 Evil Wheel Oly Snatch - 72% x 1, 77% x 1, 82% x 1, 85% x 1, 88% x 1, 88% x 1, 85% x 1 Clean & Jerk - 72% x (1+1), 78% x (1+1), 83% x (1+1), 88% x (1+1), 88% x (1+1), 85% x (1+1) Back Squat - 70% x 2, 75% x 2, 80% x 2 x 2 sets Pause Jerk Dip (% of jerk) - 90% x 3 x 3 sets Romanian deadlift - 10% less than last week - x 5 x 3 sets 2 sets: Jack Knife complex x max Single Leg Glute Bridge weighted x 8/leg Pullups x max Stretch 2 min Cobra Position 2 min lacrosse ball upper back / side 2 min lacrosse ball calf roll / leg  Warm up
5 Rounds 30 Sec intermediate progressing to advanced effort on your choice of machine 30 sec rest Workout Death by Calories Pick your poison, (Skierg, Row) x1, Assault Bike x2 Oly Rest Day Stretch 2 min Sit and Reach 2 min alt Scorpion Stretch   Warm up
3 Rounds 10 cal Row 10 Ring Rows 10 Air Squats 10 V Ups 10 DB bench presses Workout Emma 3 Rounds 1 min Assault Bike cal 1 min Strict Pullup 1 min Thruster 95 / 65# 1 min Floor Wiper same bar this one is brand new! Oly Hang Power Snatch + Hang Snatch (mid-thigh) (% of snatch) - 60% x (1+1) x 4 sets Flat-Footed Clean Pull - 85% x 2 x 3 sets Pause Split Jerk + Jerk - 70% x (1+1), 75% x (1+1) x 3 sets Power Block Clean (knee) + Push Press (% of PP) - 75% x (1+2) x 3 sets 2 sets: Tall Muscle Snatch x 5 Evil Wheel x max 2 sets: FLE DB curl x 10-12 GHD Hamstring Curl x 10-12 Stretch 2 min Foam Rolling Lats 2 min foam roll glute 2 min foam roll hamstrings  Warm up
10 Pushups 20 Single-Unders / Double Unders 10 DB Z Press 20 Ski Jumper 10 Jerk Workout 10 - 1 Jerk @ 55% 20 - 2 Box Jumps @ 50% Oly Power Clean from PP + Push Press (% of CJ) - 30% x (2+1) x 3 sets Clean & Jerk - 70% x (2+1), 75% x (2+1), 80% x (1+1) x 4 sets Floating Halting Clean DL on Riser (upper thigh/2 sec) - 90% x 2 x 3 sets Front Squat - 62% x 3 x 3 sets 2 sets: One Arm Overhead Bulgarian Split Squat x 10/leg 1- leg RDL with hand switch x 10/leg weighted sit-ups x 10-12 Stretch 2 min Rocking Calf Stretch / each 2 min reach, roll, and lift 2 min lacrosse ball upper back / side  Warm up
100 ft calf scoop stretch 10 Shoulder Taps 10 Ring Rows 100 ft Toy Soldier 10 handstand shoulder taps 10 Pullups 100 ft butt kickers 3 Wall Walk 1 Rope Climb 100 ft High Knees Workout Test Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand Pushup (until you come off the wall) Compare to 2/5/21 Oly Snatch High Pull + Snatch No Jump - 62% x (1+1) x 4 sets Flat-Footed Snatch Pull - 85% x 2 x 3 sets Snatch Balance + Overhead Squat (% of SB) - 70% x (1+1) x 3 sets snatch push presses - 10% less than last week - x 3 x 3 sets 2 sets: Press in Snatch x 5 Single-Arm DB Chainsaw Rows x 10-12 2 sets: DB Z Press x 10-12 V Ups x max Stretch 4 Rounds 30 sec Banded Shoulder Stretch / Side 30 sec Banded Trap Stretch / side 30 sec barbell bicep mash / side  Warm up
3 Rounds 10 cal Row 10 alt Scorpion Stretch Workout Until you hit 120 / 90 cal Row Row 45 sec 20 Russian Twist @ 25% max snatch Oly tall snatch - bar only - 3 x 3 sets Snatch - 70% x 2, 75% x 2, 80% x 1 x 4 sets Floating Halting Snatch DL on Riser (upper thigh/ 2 sec) - 90% x 2 x 3 sets Pause Back Squat - 73% x 2 x 3 sets 2 sets: weighted plank - 20-30 sec Weighted banded glute bridge x 8 Banded Step up x 8/leg Walk the Line – Week 7 of 12 Stretch 4 Rounds 30 sec Cobra Position 30 sec Jefferson Curl 30 sec cat-cow 6/23
Until you hit 120 / 90 cal Row Row 45 sec 20 Russian Twist @ 25% max snatch 6/24 Test Moore Compare to 2/5/21 6/25 10 - 1 Jerk @ 55% 20 - 2 Box Jumps @ 50% 6/26 Emma 3 Rounds 1 min Assault Bike cal 1 min Strict Pullup 1 min Thruster 95 / 65# 1 min Floor Wiper same bar this one is brand new! 6/27 Death by Calories Pick your poison, (Skierg, Row) x1, Assault Bike x2 6/28 20 min 7 Man Makers @ 20% C&J in each hand 8 Ladder Icky Shuffle forward = 1, backward = 2 9 Evil Wheel 6/29 Test Coffey Compare to 3/24/19 |
