The winner is Dan H
 Warm up
3 Rounds 10 cal Assault Bike 5 Front Squat 5 Push Press (increase the barbell movements each round 30%, 40%, 50% of previous max thruster) Workout Max Thruster at least 7 Reps over 90% compare to 12/31/25 Oly Jerk Balance - 20% x 3 x 3 sets Jerk - 70% x 2 x 4 sets Overhead Squat - 70% x 2 x 3 sets Snatch Push Presses - 70% x 3 x 3 sets 2 Rounds Dead Bugs x easy reps Arnold Press x 12 (light) Pullups x easy reps Stretch 2 min quad stretch 2 min Banded Hamstring stretch 2 min Barbell Lat Smash
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 Warm up
3 Rounds 10 cal Assault Bike 10 light Arnold Press 20 Double Unders 5 Tuck Ups Workout 20 min 10 Pushups 10 Box Jumps 10 Ring Dips 10 Weighted sit-ups Oly Back Squat- 70% x 3 x 3 sets Snatch No Jump - 50% x 3 x 3 sets Snatch - 70% x 2 x 4 sets Snatch Pull - 85% x 3 x 3 sets 2 Rounds Dumbbell lunge x 10 / leg Jack Knife complex x 2/2/2 x easy reps Pay the Piper - Week 4 of 4 Stretch 2 min Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min Cobra Position 2 min Calf Foam Roll 6/29
20 min 10 Pushups 10 Box Jumps 10 Ring Dips 10 Weighted sit-ups 6/30 Max Thruster compare to 12/31/25 7/1 5 Rounds 1 min Land Mines Twist 1 min Ski Jumper (over landmine) 1 min Row for calories 1 min rest 7/2 Andi Compare to 12/14/21 7/3 Tabata 8 Rounds 20 sec Shoulder Press @ 55% 10 sec rest 20 sec Pullups 10 sec rest 7/4 Gym Closed At Home Test Cindy 7/5 42 - 30 - 15 Burpees Cumulative 2 min Plank after each set of Burpees  Warm up
3 Rounds 250M Row 7 Ring Rows 7 Power Clean @ 35%, 5 @ 45%, 3 @ 55% Workout 10 - 1 Strict Pullup Clean High Pull @ 55% Oly Rest Day Stretch 2 min barbell bicep mash / each 2 min Banded Trap Stretch / each 2 min banded lat stretch / each  Warm up
3 rounds 100 ft Toy Soldier 100 ft butt kickers 10 Superman 10 Situps Workout Test 3 rounds for time: 800-m Run 50 GHD Hip Extension 50 GHD Sit-up Compare to 12/26/23 Oly Power Snatch - 70% x 2, 73% x 2, 75% x 2 x 3 sets Push Press + Jerk - 75% x 2(1+1), 78% x 2(1+1), 80% x 2(1+1) x 3 sets Power Clean + Push Press - 70% x (1+5), 73% x (1+5), 75% x (1+5) 3 Rounds: 15 Barbell Side bend 15 Bent over row 15 Side-lying DB Tricep extension - each side Stretch 2 min forward bend stretch 2 min Cobra Position 2 min Calf Stretch 2 min Hamstring Stretch  Warm up
3 Rounds 5 Squat Therapy 10 Box Steps 15 GHD Hip Extension Workout 5 Rounds 1 min Glute Bridges 1 min Assault Bike calories 1 min Air Squats 1 min rest Oly Back Squat - 88% x 3 x 8 sets Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 88% x 1, 90% x 1, 90% x 1 x 2 sets Clean and Jerk- 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 88% x (1+1), 90% x (1+1), 90% x (1+1) x 2 sets *increase BOLD sets if feeling good 3 Rounds Russian Twist x 12-15 / side Box Jumps x 5 Weighted plank x 20-30 sec Stretch 2 min Foam Roll Glute / each 2 min Foam Roll Quad / each 2 min Foam Roll Hamstrings / each  Warm up
3 Rounds 10 cal Assault Bike 5 Bench 45%, 55%, 65% 30 sec Plank Workout 6 Rounds 5 Bench Press @ 65% 100 ft empty Prowler Bear Crawl 100 ft Single arm farmer carry Oly Rest Day Stretch 2 min Doorway Pec Stretch / each 2 min double forearm stretch on wall 2 min banded lat stretch / each We are starting the biweekly Friday night BBQ this Friday from 5-7 p.m. We will supply the burgers, hotdogs, pop and chips. If you would like to bring a side dish, feel free.   Warm up
3 Rounds 250M Row 5 Strict Pullup 20 Double Unders Workout 20 Min 5 DB devils presses 20% max snatch in each hand 10 Burpee Box Jump @ 50% max 15 Ring Rows Oly Back Squat- 83% x 5 x 5 sets Power Clean from Power Position - 45% x 3 x 3 sets Clean - 70% x 2, 75% x 2, 78% x 2 x 3 sets Clean Deadlift on Riser - 90% x 5, 95% x 5, 100% x 5 3 Rounds Max Hanging Leg Raise 10-12 Staggered DB RDL / side 12-15 DB Curl Stretch 2 min Sit and Reach 2 min Rocking Calf Stretch / each 2 min barbell bicep mash / each  Warm up
3 Rounds 10 Cal Assault Bike 10 Situps 10 Ski Jumper Workout 30 - 20 - 10 Toes-to-Bar 150 - 100 - 50 Single-under speed steps Oly Jerk Balance - 30% x 3 x 4 sets Pause Power Jerk + Split Jerk - 70% x (2+1), 75% x (2+1), 78% x (2+1) x 3 sets Overhead Squat - 75% x 3, 80% x 3, 85% x 3 Snatch Push Presses - 75% x 5, 78% x 5, 80% x 5 3 Rounds Dead Bugs x max Arnold Press x 12-15 Pullups max (assist as needed for 8-10 minimum) Stretch 2 min Cobra Position 2 min Foam Roll Calves 2 min forearm stretch |
