Winner is Mac
 Warm up
5 Squat Therapy 10 bare bar Shoulder Press 10 PVC Pass-throughs 10 Air Squats 5 Push Up to Down Dog Workout Start at 50% and work up to a Max Overhead Squat at least 7 Reps must be over 90% of today’s max effort compare to 12/6/21 Oly Snatch - 60% x 2, 65% x 1 x 5 Power Clean + Jerk (% of CJ) - 60% x (1+1) x 5 sets 2 sets: Evil Wheel x max Box Jumps x 3 2 sets: (light) FLE DB curl x 10-12 GHD Hamstring Curl x 10-12 Stretch 2 min reach, roll, and lift 2 min Foam Roll Upper Back
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 Warm up
2 Rounds 10 Arm Circles forward 10 Arm Circles backward 10 Jumping pull-ups 10 Situps Workout 20 Minutes 15 Arm Haulers 10 Situps 5 Pullups Oly Snatch - 70% x 2, 75% x 1, 80% x 1 x 3 sets Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3 sets Snatch Pull - 90% x 2 x 3 Front Squat - 70% x 2, 75% x 2, 80% x 1 x 2 2 sets: 1- leg RDL with hand switch x 8 / leg weighted sit-ups x 10-12 Stretch 2 min Banded Trap Stretch / Each 2 min banded lat stretch / each 2 min Cobra Position  Warm up
200M Jog 50 ft calf scoop stretch 50 ft Toy Soldier 50 ft butt kickers 50 ft Broad Jumps Workout 5 Rounds 400 M Run 2 min rest Oly Snatch No Jump - 60% x 1 x 6 Power Clean + Push Jerk (% of CJ) - 60% x (1+1) x 6 sets 2 sets (light): Press in Snatch x 5 Single-Arm DB Chainsaw Rows x 10-12 V Ups x easy Stretch 2 min Rocking Calf Stretch / each 2 min seated hamstring stretch / each 2 min quad stretch 7/28
3 Rounds 1 min max Glute Bridges @ 25% back Squat 1 min max cal Assault Bike 1 min max jump squat @ 25% Back squat 1 min max Kettlebell Swing 1 min max GHD Hamstring Curl 1 min rest 7/29 5 Rounds 400 M Run 2 min rest 7/30 20 Minutes 15 Arm Haulers 10 Situps 5 Pullups 7/31 Max Overhead Squat compare to 12/6/21 8/1 20 - 2 Front Rack Lunge 2 - 20 Skierg calories 8/2 4 Rounds 4x 50 ft shuttle run 10 Lateral Box Jump Overs 20 Hammer Swings 8/3 3 Rounds 1 Min Deadlift @ 55% 1 Min Farmer Walks 10ft = 1 rep 1 Min V Ups 1 Min Jumping pull-ups 1 Min Dumbbell / Kettlebell Snatch @ 1 Rest Reminder that today through August the Sunday hours at the gym have changed to match Saturday Hours. 10 to Noon.
 Warm up
3 Rounds 300M Row 5 Squat Therapy 10 Box Jumps Workout 3 Rounds 1 min max Glute Bridges @ 25% back Squat 1 min max cal Assault Bike 1 min max jump squat @ 25% Back squat 1 min max Kettlebell Swing 1 min max GHD Hamstring Curl 1 min rest Oly Snatch - 70% x 2, 75% x 1, 80% x 1, 85% x 1 x 2, 88% x 1 x 2 sets Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 88% x (1+1) Clean Pull - 90% x 2, 95% x 2, 100% x 2 Back Squat - 70% x 3, 75% x 2, 80% x 2 2 sets: Plank - 20-30 sec Weighted banded glute bridge x 8 Squat Box Jump x 3 Walk the Line – Week 12 of 12 Stretch 2 min Banded Hamstring stretch / each 2 min Standing Quad Stretch / each 2 min figure-4 glute foam roll / each  Warm Up
10 Pushups 10 Situps 10 Plyometric Pushup 10 V Ups 4 Wall Walk Workout Death by Handstand Pushup Oly Rest Day Stretch 2 min active hang 2 min arms across body hugs / each 2 min Tricep Lacrosse Ball Roll Well, it’s unanimous: We are changing the Sunday hours to 10 a.m. to Noon through August.
 Warm Up
400M Run 10 Pushups 500M Row 10 Ski Jumper 6 Push Press @ 55% 6 Box Jumps @ workout height 6 Sumo Deadlift High Pull @ 55% Clean Workout Test 6 Rounds For Time 400 meter Sandbag Carry (50/40 lb) 12 Push Press (115/75 lbs) 12 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) compare to 3/4/19 Oly Snatch - HS x 1 Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 89% x (1+1), 92% x (1+1), 95% x (1+1) Front Squat - 73% x 2, 83% x 2, 88% x 2, 91% x 1,93% x 1, 93% x 1 Pause Jerk Dip (% of jerk) - 103% x 3, 106% x 3 x 2 Romanian deadlift - same weight as last week - x 3 x 3 3 sets: Jack Knife complex x max Single Leg Glute Bridge weighted x 8/leg Pullups x max *Increase BOLD weights if you feel good Stretch 2 min banded tricep stretch / each 2 min Calf Stretch / each 2 min Banded Trap Stretch / each  Warm Up
3 rounds 10 Russian Twist 5 Burpees 20 Double Unders Workout 4 Rounds 20 Land Mines Twist 20 cal Row 8 Ladder Carioca Oly Rest Day Stretch 2 min Cobra Position 2 min Calf Stretch |
