The winner is Holly
 Warm up
3 Rounds 10 cal Assault Bike 5 Front Squat (workout weight) 5 Push Press 10 Ski Jumper Workout Test 10 Rounds for Time 9 Thruster @ 95# / 65# 35 Double Unders Compare to 7/20/18 Oly Power Clean + Hang Squat Clean (mid-thigh) + Jerk - 70% x (1+2+1) x 2, 75% x (1+2+1) x 5 sets Floating Halting Clean DL on Riser (mid-thigh/3 sec) - 80% x 5 x 3 sets Front Squat (pause first 2 reps 3 sec) - 65% x 3 x 3 sets Weighted Side Plank - 3 x 20-30 sec Stretch 2 min Calf Stretch / each 2 min quad stretch / each 2 min Banded Hamstring stretch / each
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 Warm up
3 Rounds 10 Air Squats 10 Pushups 10 Situps Workout 5 Rounds 3 Shoulder Press @ 80% max 6 Toes-to-Bar 12 cal Assault Bike Oly Snatch High Pull + Snatch No Jump - 60% x (1+2) x 6 sets Jerk behind the neck from split + Split Jerk - 7% x (2+1) x 2, 75% x (2+1) x 5 sets Jerk Support - work up to a Heavy Single held for 10 sec 4 Rounds One Arm DB Row x 12-15 Dead Bugs x 10+ / side Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Shoulder Stretch / Side 2 min Barbell Tricep Smash / Side Warm up
3 Rounds 250M Row 7 Snatch High Pull @ 55% 5 Strict Pullup Workout 21 - 15 - 9 Snatch @ 55% Ring Rows (elevate feet if possible) Oly Power Snatch + Hang Snatch (mid-thigh) - 70% x (1+2) x 2, 75% x (1+2) x 5 sets Floating Halting Snatch DL on Riser (mid-thigh/3 sec) - 80% x 5 x 3 sets Back Squat (pause first 2 reps 3 sec) - 65% x 5 x 4 sets 3 Rounds Weighted plank x 20-30 sec Weighted Glute Bridges x 10 Laura Loves Lift - Week 1 of 12 Stretch 2 min forward bend stretch 2 min Banded Trap Stretch / each 2 min barbell bicep mash / each 9/28
21 - 15 - 9 Snatch @ 55% Ring Rows 9/29 5 Rounds 3 Shoulder Press @ 80% max 6 Toes-to-Bar 12 cal Assault Bike 9/30 (8/20) Test 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Compare to 7/20/18 10/1 Norwegian 4x4 Assault Bike, Row, or Skierg calories 4 Rounds 4 min Max effort 4 min relaxed pace compare to 8/14/25 10/2 20 min 1 Rope Climb 10 GHD Hip Extension 10 GHD Sit-up 10/3 5 Rounds 1 min Wall Walk 1 min Burpee box step-overs 1 min Overhead Lunge W / Plate, 10ft =3.048 m 1 pt 1 min Rest 10/4 Squat 10 - 1 Back Squat @ 55% 2 - 20 Assault Bike cal  Warm up
3 Rounds 250 M Row 10 Situps 10 Box Jumps Workout Tabata 8 Rounds 20 sec Crossover singles 10 sec rest 20 sec V Ups 10 sec rest 20 sec Farmer Walks 10ft = 1 pt 10 sec rest Oly Rest Day Stretch 2 min Cobra Position 2 min Foam Roll Calves each 2 min Barbell Trap Smash each  Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Sumo Deadlift High Pull 45 / 35# Workout 42 - 30 - 18 Pistol Row calories Oly Squat Snatch - MAX x 1 Squat Clean + Split Jerk - MAX x (1+1) Front Squat - Heavy Single x 1 3 Rounds Weighted Sorenson hold x 20-30 sec Abs of Choice Stretch 2 min Hamstring Stretch each 2 min quad stretch each 2 min piriformis stretch each  Warm up
3 Rounds 10 cal Assault Bike 10 Situps 10 Ski Jumper Workout Test 5 Rounds For Time 30 Double Unders 20 Knee to Elbow 10 Handstand Pushup First time doing this one Oly Rest Day Stretch 2 min Cobra Position 2 min Calf Stretch / each 2 min Banded Tricep Stretch  Warm up
3 Rounds 250M Row 7 Deadlift (20%, 30%, 40%) Workout Find a max Deadlift (start @ 50 - 55% previous max) 7,5,5,3,3,3,1,1,1,1 Compare to 3/28/25 Oly Squat Snatch - 60% x 2 x 5 sets Power Clean and Split Jerk (% of PC) - 60% x (1+1) x 5 sets *increase BOLD sets if feeling good 3 Rounds Russian Twist x 10 +/ side Pullups - easy sets Stretch 2 min Sit and Reach 3 sets 15 reps Reverse Hyper Extension or no machine 2 min Banded Trap Stretch  Warm up
3 Rounds 250M Row 10 Russian Twist 10 Pushups Workout 20 Min 200 M Run 20 Land Mines Twist 20 Bar Over Burpees Oly Squat Snatch - 70% x 2, 75% x 1, 80% x 1 x 3 sets Squat Clean and Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 2 sets Snatch Pull - 90% x 2 x 3 sets Front Squat - 70% x 2, 80% x 1, 85% x 1 Weighted Side Plank x 20-30 sec Stretch 2 min alt Scorpion Stretch 2 min Barbell Tricep Smash / each 2 min KB calf mash / each  Warm up
3 Rounds 10 Cal Skierg 5 Squat Therapy 10 Superman w/ 2 sec pause at top Workout 5 Rounds 1 min Goblet Squat 1 min GHD Raise 1 min Assault Bike 1 min Rest Oly Power Snatch - 70% x 2 x 5 sets Power Clean + Power Jerk - 70% x (1+1) x 5 sets 3 Rounds Dead Bugs x 10+/ side Bird Dog x 10 / side Bent over row x 10 (lighter) Stretch 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min piriformis stretch / each |
