The winner is Jacque and Dave
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 Warm up
3 Rounds 5 Pullups 10 Situps Workout 20 - 2 GHD Sit-up 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 Rope Pull @ 25% Shoulder press Oly Rest Day Stretch 2 min Bicep Stretch / each 2 min Foam Rolling Lats / each 2 min Cobra Position
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 Warm up
3 Rounds 10 piked push-up 20 Double Unders Workout Test 5 Rounds For Time 100 foot Bear Crawl 100 foot Broad Jumps Perform 3 Burpees after every 5 Broad-Jumps Wear a Weight Vest (20/14 lb) Compare to 11/27/2020 Oly Jerk behind the neck from split - 25% x 3 x 4 sets Snatch No Jump from power position - 50% x 2, 53% x 2, 55% x 2 x 3 sets Push Press - 72% x 5 x 2 sets, RM x 5 reps Clean grip Deadlift - 108% x 3, 113% x 3, 118% x 3 3 Sets: Anti rotational russian twist (10-15/side) - on ghd or floor Pullups x max (assist as needed to get a minimum of 10/set) Stretch 2 min Doorway Pec Stretch each 2 min Tricep Lacrosse Ball Roll each 2 min foam roll calves  Warm up
3 Rounds 5 Squat Therapy 10 Box Jumps Workout 20 Minutes 10 Kettlebell Thruster 20% max in each hand 5 Squat Box Jump (go tall!) 200 ft Sled Drag @ 50% max Back Squat Oly tall snatch - 25% x 3 x 3 Snatch - HS x 1 tall power clean - 25% x 3 x 3 Clean and Jerk - (1+1) HS x 1 Back Squat - 73% x 5, 76% x 4, 79% x 3, 82% x 3, RM x 3 Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 2 min quad stretch 2 min hamstring stretch 2 min foam roll calves  Hey Ya'll,
We will be open normal hours over the weekend, but will be closed on Monday Sept 2nd for Labor Day. Have a great weekend! It's supposed to be warm on Sunday so we will continue with the 10AM - Noon hours until it cools down. I will make a post when it changes. -C-  Warm up
3 Rounds 10 Arm Circles front and back 10 Lunge Workout Max Turkish Get up (each side) compare to 10/27/21 Oly Rest Day Stretch 2 min Banded Shoulder Stretch / Side 2 min Foam Rolling Lats  Warm up
3 Rounds 250 M Row 5 Deadlift @ 35%, 45%, 55% Workout Death by Deadlift @ 65% max These are touch and go reps. Hook grip or use straps. If you lose form or have to drop it, stop. Save your back for tomorrow! Oly Power Clean from PP - 50% x 3 x 3 Clean and Jerk - 71% x (2+1), 76% x (2+1), 79% x (2+1), RM x (2+1) Halting Clean Deadlift (upper thigh / 2 sec) - 5 sec down on last rep- 80% x 3, 85% x 3, 90% x 3 Front Squat - 3 sec pause reps 1-2 - 65% x 3, 68% x 3, 70% x 3 3 sets: Hanging Leg Raise x max (subsitute knees to elbows) Stretch 3 Rounds 15 rep Reverse Hyper Extension or no machine 5 Jefferson Curl  Warm up
2 Rounds 10 cal Row 10 Situps 10 Ski Jumper Workout MMA Style 3 Rounds 1 min Assault Bike cal 1 min Toes-to-Bar 1 min Double Unders 1 min hanging hip touches (sub ring row position for sub) 1 min Hammer Swings 1 min rest Oly Jerk Balance - 25% x 3 x 4 Overhead Squat (3 sec pause in bottom) - 71% x 2, 76% x 2, 79% x 2, RM x 2 snatch push presses (% of snatch) - 70% x 5, 73% x 5, 76% x 5 Pause Jerk Dip Squat (3 sec) - 95% x 3, 100% x 3, 105% x 3 3 sets: Side plank leg lift x 10-15/side Bent over row x 12-15 Stretch 2 min forearm stretch 2 min ab stretch leaning back (end of video) 2 min Calf Stretch 8/25
Test Elizabeth Compare to 4/26/18 8/26 MMA Style 3 Rounds 1 min Assault Bike cal 1 min Toes-to-Bar 1 min Double Unders 1 min hanging hip touches (sub ring row position for sub) 1 min Hammer Swings 1 min rest 8/27 Death by Deadlift @ 65% max These are touch and go reps. Hook grip or use straps. If you lose form or have to drop it, stop. Save your back for tomorrow! 8/28 Max Turkish Get up compare to 10/27/21 8/29 20 Minutes 10 Kettlebell Thruster 20% max in each hand 5 Squat Box Jump (go tall!) 200 ft Sled Drag @ 50% max Back Squat 8/30 Test Brenton Compare to 11/27/2020 8/31 20 - 2 GHD Sit-up 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 Rope Pull @ 25% Shoulder press  Warm up
5 Deadlift 10 Pushups 5 Clean High Pull 10 jumping ring dips 5 Power Clean 5 Ring Dips 5 Squat Clean Workout Test 21 - 15 - 9 Squat Clean @ 135 / 95# Ring Dips Compare to 4/26/18 Oly Power Snatch from Power Position - 50% x 3 x 3 sets Snatch - 71% x 2, 76% x 2, 79% x 2, RM x 2 Halting Snatch Deadlift (upper thigh/ 2 sec) (5 sec down on last rep)- 80% x 3, 85% x 3, 90% x 3 Back Squat (keep max reps less than or equal to 10) - 73% x 5, 75% x 5, 75% x max 3 sets: weighted plank x 20-30 sec Basically Advanced - Week 4 of 12 Stretch 2 min banded tricep stretch 2 min Banded Trap Stretch 2 min Banded Hamstring stretch  Warm up
2 Rounds 10 Pushups 10 Situps 20 Double Unders Workout 20 Min 10 Ring Push Ups 15 Box Jumps @ 50% max 20 V Ups Oly Rest Day Stretch 2 min Cobra Position 2 min Rocking Calf Stretch each 2 min Doorway Pec Stretch each |
