Winner is Steve
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Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy Workout Death by Front Squat @ 55% max 1 rep on the first minute 2 reps on the second minute continue adding one rep per minute until you cannot get all of the given reps done in the given minute Oly Rest Day Stretch 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min figure-4 glute foam roll / each
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 Warm up
10 cal Assault Bike 5 Shoulder Press 10 cal Assault Bike 5 Push Press 10 cal Assault Bike 5 Split Jerk Work your way up to 50% by increasing sets of 3 reps Jerk WOD 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% compare to 12/19/24 Oly Back Squat - 80% x 5 x 5 sets Power Clean from Power Position - 43% x 3 x 3 sets Clean - 70% x 2, 75% x 2 x 4 sets Clean Deadlift on Riser - 90% x 5, 95% x 5 x 2 sets 3 Rounds Hanging Leg Raise x max Stagger Stance DB / KB RDL x 10-12/side DB Curl x 12-15 Stretch 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each 2 min Banded Shoulder Stretch / Side  The gym will be unattended from 10:30 until noonish. We will be across the street at Elevation Church in remembrance of Caitie. Feel free to park anywhere in the back parking lot of the gym except in front of the overhead garage doors, or leave your keys with the vehicle if that is the only spot left. Michael requested that attendees not wear black. If you are the last to leave please make sure that the front garage door is closed.
Warm up 3 Rounds 5 Strict Knee to Elbow 10 Kettlebell Swing 5 Snatch High Pull (35%, 45%, 55%) Workout 7 - 5 - 3 (3-2-1 scaled) Rope Climb 21 - 15 - 9 Snatch @ 55% Oly Jerk Balance - 28% x 3 x 4 sets Pause Power Jerk + Split Jerk - 70% x (2+1), 75% x (2+1) x 4 sets Overhead Squat - 75% x 3, 80% x 3 x 2 sets Snatch Push Presses - 75% x 5, 78% x 5 x 2 sets 3 Rounds Dead Bugs x max Arnold Press x 12-15 Pullups max (assist as needed for 8-10 minimum) Stretch 2 Min Banded Trap Stretch 2 min barbell bicep mash 2 min barbell forearm mash  Warm up
3 Rounds 250M Row 10 Situps 20 Double Unders Workout 20 min 10 Hollow Rock 10 Kettlebell Swing @ 1/3 Snatch 10 Ladder Icky Shuffle forward 1 backward 2 Oly Back Squat - 70% x 10 x 3 sets Snatch No Jump - 63% x 3 x 3 sets Snatch- 70% x 2, 75% x 2 x 4 sets snatch grip deadlift on Riser - 90% x 5, 95% x 5 x 2 sets 3 Rounds Dumbbell lunge x 10-12/leg Jack Knife complex x 2/2/2 x max Pay the Piper - Week 2 of 4 Stretch 2 min Cobra Position 2 min down dog 2 min Calf Stretch / each 6/15
20 min 10 Hollow Rock 10 Kettlebell Swing @ 1/3 Snatch 10 Ladder Icky Shuffle forward 1 backward 2 6/16 7 - 5 - 3 Rope Climb 21 - 15 - 9 Snatch @ 55% The gym will be unattended from 10:30 until noonish. We will be across the street at Elevation Church in remembrance of Caitie. Feel free to park anywhere in the back parking lot of the gym except in front of the overhead garage doors, or leave your keys with the vehicle if that is the only spot left. Michael requested that attendees not wear black. 6/17 Max Jerk compare to 12/19/24 6/18 Death by Front Squat @ 55% max 1 rep on the first minute 2 reps on the second minute continue adding one rep per minute until you cannot get all of the given reps done in the given minute 6/19 5 Rounds 1 min Row 1 min Russian Twist @ 1/3 Snatch 1 min Single leg box hops (30 sec each leg) 1 min rest 6/20 (5/10) 5 Rounds 1 Clean @ 85 - 90% max 15 GHD Raise 20 Double Unders 6/21 (5/11) 10 - 1 Push Press 2 - 20 V Ups  Warm up
3 Rounds 10 Cal Assault Bike 50 ft Banded Side Steps / each side 5 Back Squat @ 55%, 65%, 75% Work out 3 Rounds 7 Back Squat @ 75% 15 GHD Hamstring Curl 200 ft backward Sled Drag @ 1/2 BS Oly Rest Day Stretch 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min Foam roll tibialis anterior / each  Warm up
3 Rounds 10 cal Assault Bike 10 Piked push-up Work out 10 - 1 Ring Dips 2 Wall Walk each round Oly Power Snatch - 70% x 2 x 5 sets Push Press + Split Jerk - 75% x 2(1+1) x 5 sets Power Clean + Push Press - 70% x (1+5) x 3 sets 3 Rounds Barbell Side bend x 12-15/side Bent over row x 12-15 Side-lying DB Tricep extension x 12-15 Stretch 2 min Banded Tricep Stretch / each 2 min Lat Lacrosse Ball Roll / each 2 min Doorway Pec Stretch  Warm up
3 Rounds 250 M Row 100 ft Toy Soldier 100 ft butt kickers Work out Test 2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 / 95 lb. 50-yard Run 34 Box Jumps, 24 / 20-inch box 50-yard Run 34 Clean and Jerk, 95 / 65 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20 / 14-lb. ball 50-yard Run 34 Pullups 50-yard Run 35:25m-Tate 45:25W-Tara M Compare to 9/23/20 Oly Back Squat - 80% x 3 x 8 sets Snatch - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4 sets Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 80% x (1+1) x 4 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 Sit and Reach 2 min Foam Roll Calves / each 2 min Banded Tricep Stretch / each  Warm up
3 Rounds 10 Ski Jumper 10 Kettlebell Swing 5 Strict Knee to Elbow Work out 5 Rounds 1 min Situps 1 min Crossover singles 1 min Hammer Swings 1 min rest Oly Rest Day Stretch 2 min Cobra Position 2 min Rocking Calf Stretch / each 2 min Foam Rolling Lats / each  Monday June 16th, Elevation Church (711 4th Ave N) @ 11 AM. Please RSVP via Facebook
From Michael: Please join us in celebrating the life and memory of our beloved wife, mother, and friend. Children are WELCOME, and there is a space for them to gather and play in the lower level of the church if they accompany you. Caitie would never let me hear the end of it if everyone showed up in black, so PLEASE wear whatever spring or summer attire you are comfortable in. The service will begin at 11 AM with a luncheon to follow after. Do not feel obligated to bring anything, but a dessert or cold dish would be appropriate if you would like to contribute. RSVPs will help us gauge the amount of food we need to prepare. We look forward to seeing you there and sharing the bits of our lives the Caitie helped create. |
