The winner is Dan H
 Warm up
3 Rounds 250M Row 5 Hang Clean 7 Dumbbell Push Press 10 Air Squats Workout Test 12 rounds for time of: 45 pound Dumbbell Hang Squat Clean, 10 reps 6 Handstand Pushup on Dumbbell Compared to 10/28/21 Oly Tall Snatch (moderate weight by feel) - 2 x 4 sets Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3, 80% x 2 Snatch Pull - 90% x 2, 100% x 2, 105% x 2 x 2 sets Front Squat - 70% x 3, 80% x 3 x 3 sets 3 Rounds Weighted Glute Bridges x 8 Weighted plank x 20-30 sec AKP - Week 9 of 12 Stretch 2 min lacrosse ball upper back / side 2 min Banded Shoulder Stretch / Side 2 min Banded Tricep Stretch / Side
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8/31
Test Nick Compared to 10/28/21 9/1 Closed for Labor Day 9/2 Tabata 8 Rounds 20 sec Pistol 10 sec rest 8 Rounds 20 sec V Ups 10 sec rest 8 Rounds 20 sec Assault Bike 10 sec rest 9/3 20 min 10 cal Row 10 Burpees + 25 ft Run 9/4 5 Rounds 3 Deadlift @ 85% 9 Arm Haulers 18 Ski Jumper 9/5 Adrian compare to 1/26/21 9/6 5 Rounds 1 min Back-rack reverse lunges @ 35% Back Squat 1 min Weighted Box Step 1 min Russian KB Swing (go up higher than normal) 1 min rest Warm up
3 Rounds 250M Row 30 Double Unders 7 Russian KB Swing (work up to the workout weight) Work out 20 - 2 Russian KB Swing (go heavy) each round 4 Ladder Carioca Oly Rest Day Stretch 2 min Sit and Reach 2 min Calf Stretch / side 2 min lacrosse ball upper back / side  Warm up
3 Rounds 10 Cal Assault Bike 10 Situps 10 Air Squats Work out 5 Rounds 1 min Reverse Lunges @ 1/3 Max Back Squat 1 min V Ups 1 min GHD Hamstring Curl 1 min Rest Oly Muscle Snatch (% of snatch) - 40% x 3 x 3 sets Squat Snatch - Work up to a Heavy Single Squat Clean + Split Jerk - Work up to a Heavy Single Back Squat - 80% x 3 x 3 sets 3 Rounds Weighted GHD Back Extension x 10 (20% lighter) Abs of Choice Stretch 2 min Cobra Position 2 min Banded Hamstring stretch / each 2 min piriformis stretch / each  Warm up
3 Rounds 10 cal Assault Bike 5 Bottom Up Press each side 45 sec Samson stretches / each side Work out Max Turkish Get Up Compare to 2/25/25 Oly Rest Day Stretch 2 min Banded Shoulder Stretch / Side 2 min Banded Trap Stretch / each 2 min Groiner Stretch / each  Warm up
3 Rounds 250 M Row 5 Strict Pullup 5 Snatch High Pull @ 55% Work out 21 - 15 - 9 Snatch @ 55% 5 - 3 - 1 Rope Climb Oly Snatch High Pull + Snatch No Jump - 65% x (1+1) x 5 sets Snatch Balance - 70% x 2 x 4 sets 3 Rounds Russian Twist x 10 + / side Pullups x easy sets Stretch 2 min Banded Trap Stretch / each 2 min Barbell Lat Smash / each 2 min barbell bicep mash / each  Warm up
3 Rounds 200M Run 10 Air Squats 10 Sumo Deadlift High Pull w/ bare bar Work out Test 500 meter Skierg 500 meter Row 1,000 meter Assault Bike Oly Tall Clean (moderate weight by feel) - 3 x 3 sets Squat Clean and Split Jerk - 70% x (2+1) x 2, 75% x (2+1) x 3 sets Clean Pull - 90% x 3 x 3 sets Pause Front Squat (3 sec/maximal speed up) - 65% x 3 x 3 sets 3 Rounds Weighted Glute Bridges x 10 Weighted Side Plank x 20-30 sec Stretch 2 min Sit and Reach 2 min Banded Tricep Stretch / each 2 min Foam Roll Quad  Warm up
3 Rounds 5 Squat Therapy 10 Situps 10 Ski Jumper Work out 5 Rounds 6 Back Squat 65% 12 Toes-to-Bar 24 Crossover singles Oly Jerk behind the neck from split (morderate weight by feel) - 3 x 3 sets Power Clean + Power Jerk + Split Jerk (% of PC) - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3 sets 3 Rounds Dead Bugs x 10 + / side Bird Dog 10 / side Bent over row x 15 Stretch 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min KB calf mash / each 8/24
20 min 10 Bench Press @ 55% 200 ft Single arm farmer carry Right Arm 10 Ring Dips 200 ft Single arm farmer carry Left Arm 8/25 5 Rounds 6 Back Squat 65% 12 Toes-to-Bar 24 Crossover singles 8/26 Test Acid Bath 8/27 21 - 15 - 9 Snatch @ 55% 5 - 3 - 1 Rope Climb 8/28 Max Turkish Compare to 2/25/25 8/29 5 Rounds 1 min Reverse Lunges @ 1/3 Max Back Squat 1 min V Ups 1 min GHD Hamstring Curl 1 min Rest 8/30 20 - 2 Russian KB Swing (go heavy) each round 4 Ladder Carioca  Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 5 Strict Pullup Work out 20 min 10 Bench Press @ 55% 200 ft Single arm farmer carry Right Arm 10 Ring Dips 200 ft Single arm farmer carry Left Arm Oly Tall Snatch (moderate weight by feel) - 3 x 3 sets Squat Snatch - 70% x 2 x 2, 75% x 2 x 3 sets Snatch Pull to Hold - 90% x 3 x 3 sets Back Squat - 75% x 3 x 3 sets 3 Rounds Good Mornings x 6 (10% lighter) Weighted plank x 20-30 sec AKP - Week 8 of 12 Stretch 2 Min Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min Barbell Forearm Smash / each |
