The winner is Holly
 Warm up
3 Rounds 3 Jerk (55%, 65%, 75%) 10 Situps 30 sec Plank Workout 5 Rounds 3 Jerk @ 85% 10 Russian Twist @ 1/3 snatch 90 sec Ring-dip hold (top) Oly Snatch - Work up to Heavy Single x 1 Clean & Jerk - Heavy Single x (1+1) Back Squat - 75% x 3 x 3 sets Pullups - 3 easy sets V Ups - 3 easy sets Recovery 2 min Banded Trap Stretch / each 2 min banded lat stretch / each 2 min Banded Tricep Stretch / each
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 Warm up
3 Rounds 10 Cal Assault Bike 7 Power Snatch @ 55% 20 Double Unders Workout 3 Rounds 1 min Hang Snatch @ 55% 1 min 25 ft Shuttle run 1 min Skierg cal 1 min GHD Raise 1 min Row cal 1 min rest Oly Rest Day Recovery 2 min Sit and Reach 2 min Barbell Trap Smash 2 min Barbell Lat Smash As an update to yesterday's event post the weekend after Mike's Halloween Walk of Terror is the Patriot Run! November 9th at Mountainview Cemetery 2K at Noon 5K at 1 PM All proceeds go to support Veteran Funeral Services in the Mountainview Veteran's section. This event has been growing every year and I believe this year there is a guest Master of Ceremony, but ask Brandon S. before you quote me on that. Scan the QR Code below to sign up! There is also sign up information at Alternative Athletics.    Warm up
3 Rounds 10 cal Skierg 20 Crossover singles Workout Max Box Jump (2 foot take off) Compare to 4/24/25 Oly Power Clean + Hang Squat Clean (mid-thigh) + Split Jerk - 70% x (1+1+1), 75% x (1+1+1) x 3 sets Clean Pull - 90% x 3 x 3 sets Front Squat (pause first 2 reps 3 sec) - 67% x 3 x 3 sets Weighted Side Plank - 3 sets x 20-30 sec (lighter) Recovery 2 min lacrosse ball calf roll / leg 2 min reach, roll, and lift 2 min Calf Stretch / leg
The following weekend Nov 1st @ 7pm will be the Halloween Walk of Terror at Mike Adam's! He really goes all out with the walk and then there is a large bond fire and shin dig with corn hole. 2559 N. 10th Rd, Worden MT Park in the field to the north of the haunted woods, just past the entrance to the property.  Warm up
3 Rounds 250M Row 7 Strict Pullup 10 Front Squat @ 45%, 55%, 65% Workout Test AMRAP in 25 minutes 7 Muscle-Ups (sub chest to bar chin ups 11 Thrusters (155/105 lb) (sub 65% max) 14 Toes-to-Bar (sub elevated bench leg raises) Oly Snatch High Pull + Snatch No Jump - 63% x (1+2) x 5 sets Jerk behind the neck from split + Split Jerk - 70% x (1+1), 75% x (1+1) x 3 sets 3 Rounds Single-Arm DB Chainsaw Rows x 15 (lighter) Dead Bugs easy sets Recovery 2 min Bicep Stretch / each 2 min quad stretch / each 2 min Hamstring Stretch 10/19
10 - 1 Plyometric Pushup Each Round 30 sec Plank 10/20 Test Tom We haven’t done this one in a while. 10/21 Max Box Jump Compare to 4/24/25 10/22 3 Rounds 1 min Hang Snatch @ 55% 1 min 25 ft Shuttle run 1 min Skierg cal 1 min GHD Raise 1 min Row cal 1 min rest 10/23 5 Rounds 3 Jerk @ 85% 10 Russian Twist @ 1/3 snatch 90 sec Ring-dip hold (top) 10/24 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Jumping Lunge 10/25 Test Smykowski Compare to 5/10/24 Warm up
3 Rounds 10 cal Assault Bike 10 Situps 10 DB bench presses Workout 10 - 1 Plyometric Pushup Each Round 30 sec Plank Oly Power Snatch + Hang Squat Snatch (mid-thigh) - 70% x (1+1), 75x(1+1) x 3 sets Snatch Pull - 90% x 3 x 3 sets Back Squat (pause first 2 reps 3 sec) - 70% x 3 x 3 sets 3 Rounds Weighted plank x 20-30 sec (lighter) Weighted Glute Bridges x 10 (lighter) Laura Loves Lift - Week 4 of 12 Recovery 2 min Cobra Position 2 min Barbell Tricep Smash / each 2 min lacrosse ball pec mash / each  Warm Up
3 Rounds 250M Row 3 Deadlift (increase weight each round 55%, 65%, 75%) 10 Situps Work out 5 Rounds 3 Deadlift @ 85% 9 V Ups 18 DB Renegade Row Oly Rest Day Stretch 2 min Sit and Reach 2 min Cobra Position 2 min Barbell Lat Smash / each  Warm Up
3 Rounds 250M Row 10 Arm Haulers 30 Double Unders Work out 20 - 2 Box Jumps @ 50% 2 - 20 Russian KB Swing (go heavy) Oly Block Snatch High Pull + Power Snatch + Squat Snatch (mid-thigh) - 63% x (1+1+1), 66% x (1+1+1), 66% x (1+1+1) x 3 Snatch Balance + Overhead Squat (% of Relative Max) - work up to a Relative Max x (1+1), 90% x (1+1) Push Press (% of Relative Max) - work up to a Relative Max x 5, 90% x 5 *increase BOLD sets if feeling good 3 Rounds Single-Leg DB RDL x 10 / leg Abs of Choice Stretch 2 min Sit and Reach 2 min Barbell Lat Smash / each 2 min KB calf mash / each |
