The winner is Blood
 Warm up
3 Rounds 10 Cal Assault Bike 7 Single-arm DB seated strict press / each 10 V Ups Workout 5 Rounds 200 ft Waiter Walks (1/2 RH 1/2 LH) 6 Ladder Icky Shuffle (forward odd, backward even) 6 Skin the Cat (sub 12 V Ups) Oly Block Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 63% x (1+1+1), 66% x (1+1+1) x 4 sets Snatch Balance - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 4 sets Push Press - 75% x 3 x 5 sets 3 Rounds Single-Leg DB RDL x 10 / leg Abs of Choice Stretch 2 min Banded Trap Stretch / each 2 min Calf Stretch / each 2 min Cobra Position
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 Warm up
250M Row 10 cal Assault Bike 5 Squat Therapy Workout Test 20 Minutes Max Reps 5 Pullups 10 Pushups 15 Air Squats compare to 6/6/23 Oly Squat Snatch + Overhead Squat - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 85% x (1+1) x 3 sets Squat Clean + Pause Split Jerk + Split Jerk- 70% x (1+1+1), 75% x (1+1+1), 80% (1+1+1), 85% x (1+1+1), 85% x (1+1+1) x 3 sets Back Squat - 80% x 3 x 3 sets *increase BOLD sets if feeling good 4 Rounds Pullups x max V Ups x max Stretch 2 min Bicep Stretch / each 2 min Barbell Tricep Smash / each 2 min Foam Roll Quad / each  Warm up
3 Rounds 10 cal Assault Bike 10 Kettlebell Swing 10 Situps Workout 5 Rounds 1 min Double Unders 1 min Land Mines Twist @ 25% snatch 1 min Hammer Swings 1 min rest Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min banded lat stretch / each 2 min Rocking Calf Stretch / each  Warm up
3 Rounds 250M Row 3 Front Squat @ 55%, 65%, 75% 10 Jumping Lunge Workout 3 Rounds 6 Front Squat @ 75% 20 GHD Hip Extension 20 GHD Hamstring Curl Oly Clean Pull to Hold + Hang Clean (knee) + Squat Clean + Split Jerk- 70% x (1+1+1+1), 75% x (1+1+1+1), 80% x (1+1+1+1) x 4 sets Clean Pull to Hold (pause 1" off floor 3 sec rep 1) - 90% x 3, 95% x 3 x 3 sets Front Squat (pause first 2 reps 3 sec) - 70% x 3 x 3 sets Weighted Side Plank 20-30 sec x 3 sets Stretch 2 min Hamstring Stretch / each 2 min quad stretch / each 2 min down dog  Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 1 Wall Walk Workout 1 -10 Bench Press @ 55% 10 - 1 Shoulder Press @ 55% Oly Snatch High Pull + Snatch No Jump - 63% x (1+2) x 6 sets Jerk behind the neck from split + Split Jerk - 70% x (1+2), 75% x (1+2), 80% x (1+2) x 4 sets Jerk Support - work up to a Heavy Single x 1 4 Rounds Single-Arm DB Chainsaw Rows x 12-15 Dead Bugs x 10 / side Stretch 2 min Doorway Pec Stretch / each 2 min Barbell Tricep Smash / each 2 min reach, roll, and lift Thanks everyone for making it a great time! As always there was some left over costume pieces. We also didn't catch everyone's costume in the picture. Henry had a great Clark Kent, Adam was a ceiling fan, Lee and Michelle had both just murdered someone. I'm sure that I'm missing others.                           Warm up
3 Rounds 250M Row 5 Strict Pullup 5 Snatch High Pull @ 55% 7 PVC Pass-throughs Workout 20 min 1 Rope Climb 5 Snatch @ 55% 10 Situps Oly Snatch Pull to Hold + Hang Squat Snatch (knee) + Squat Snatch - 70% x (1+1+1), 75% x (1+1+1), 80% x (1+1+1) x 4 sets Snatch Pull to Hold (pause 1" off foor 3 sec rep 1) - 90% x 3 x 2 sets, 95% x 3 x 2 sets Back Squat (pause first rep 3 sec) - 75% x 3 x 4 sets 3 Rounds Weighted plank x 20-30 sec Weighted Glute Bridges x 10 Laura Loves Lift - Week 5 of 12 Stretch 2 min Cobra Position 2 min double forearm stretch on wall 2 min Barbell Trap Smash / each 2 min Barbell Lat Smash / each 10/26
20 min 1 Rope Climb 5 Snatch @ 55% 10 Situps 10/27 1 -10 Bench Press @ 55% 10 - 1 Shoulder Press @ 55% 10/28 3 Rounds 6 Front Squat @ 75% 20 GHD Hip Extension 20 GHD Hamstring Curl 10/29 5 Rounds 1 min Double Unders 1 min Land Mines Twist @ 25% snatch 1 min Hammer Swings 1 min rest 10/30 Test Cindy compare to 6/6/23 10/31 5 Rounds 200 ft Waiter Walks (1/2 RH 1/2 LH) 6 Ladder Icky Shuffle (forward odd, backward even) 6 Skin the Cat (sub 12 V Ups) 11/1 Death by Dumbbell lunge (low carry) 2,4,6,8 . . .  Warm up
3 Rounds 10 Cal Row 10 Pushups 5 Pullups Workout Test 6K Run 60 Burpee Pull up wear a 30 / 20# vest Compare to 5/10/24 Oly Rest Day Recovery 2 min Calf Stretch / each 2 min Doorway Pec Stretch / each 2 min Bicep Stretch / each  Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 10 Jump squat w/ bare bar Workout 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Jumping Lunge Oly Block Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 60% x (1+1+1) x 5 sets Snatch Balance + Overhead Squat (% of SB) - 70% x (1+1), 75% x (1+1) x 5 sets Push Press - 70% x 5 x 5 sets 3 Rounds Single-Leg DB RDL x 10 / leg Abs of Choice Recovery 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min piriformis stretch / each |
