The winner is Holly
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11/23
5 - 3 - 1 Rope Climb 42 - 30 - 15 GHD Hip Extension 11/24 Test Blake compare to 8/29/21 11/25 20 Min 6 Single Leg Glute Bridge right leg 6 Single Leg Glute Bridge left leg 12 Evil Wheel 24 Crossover singles 11/26 3 Rounds 1 min Burpees 1 min Mountain climbers 1 min Hammer Swings 1 min Atlas Stone Carry (10ft = 1 pt) 1 min Row 1 min rest 11/27 Burn the Bird 9 - Noon (I have no idea what Kelia is cooking this year, but it is always good!) 11/28 Gym is Closed At Home Death by Inch-worm 11/29 Test Bell Compare to 4/26/20
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 Warm up
250 M Row 10 Ring Rows 10 Air Squats Workout Death by Skierg calories Oly Rest Day Stretch 2 min Banded Tricep Stretch 2 min Foam Roll Quad 2 min Foam Rolling Lats Hey everyone,
With 72 days left in the challenge, there is plenty of time to hop in and win . . . If you are consistent! Currently, there are 6 people in the contest and Clint's scores don't count. Clint - 11 (Mobility) Rachel - 7 (Mobility) Jacque - 3 (Mobility) Kelia - 3 (Nutrition) Kelli - 2 (Technique) Sam - 1 (Nutrition) Sign the board by the front desk or make a comment on the website to enter. Winner gets a 6 month free membership! -C- P.S. Hope you all have a great weekend!   Warm up
3 Rounds 250 M Row 10 Walking Lunge 100 ft Toy Soldier Workout 42 - 30 - 18 Heavy Russian KB Swing Jumping Lunge Oly Block Snatch High Pull + Power Snatch + Snatch (mid-thigh) - 60% x (1+1+1) x 5 sets Snatch Balance + Overhead Squat(% of SB) - 70% x 2, 75% x 2 x 5 sets Push Press - 70% x 5 x 5 sets 3 Rounds Single-Leg DB RDL x 10/leg Abs of Choice Stretch 2 min piriformis stretch / each 2 min Banded Hamstring stretch / each 2 min quad stretch / each   Warm up
3 Rounds 10 Pushups 10 Situps 30 sec Dead Hang Workout 20 min 5 Bench Press @ 65% 200 Ft Single arm farmer carry (100ft each hand) 30 Sec Weighted plank Oly Snatch - 70% x 2, 75% x 1, 80% x 1, 85% x 1, 75% x 1, 80% x 1, 85% x 1, 75% x 1, 80% x 1, 85% x 1 Clean + Jerk- 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 75% x (1+1) 80% x (1+1), 85% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) Front Squat- 70% x 2, 75% x 2 x 3 sets 3 Rounds Pullups easy sets V Ups easy sets Stretch 2 min Doorway Pec Stretch / each 2 min forearm stretch / each 2 min ab stretch leaning back (end of video)   Warm up
3 Rounds 250M Row 3 Snatch High Pull 3 Hang Squat Snatch increase weight each round 35%, 45%, 55% Workout Max Snatch Compare to 5/19/25 Oly Rest Day Stretch 2 min Sit and Reach 2 min Barbell Trap Smash 2 min Standing Hamstring Stretch   Warm up
3 Rounds 250 M Skierg 10 Pushups 10 Box Jumps Workout 5 Rounds 1 Min Max Row Calories 1 Min Max Burpees over the rower 1 Min Max Assault Bike Cal 1 Min Rest Oly Clean- 70% x 2, 75% x 2 x 2, 80% x 1 x 3 sets Clean Pull to Hold - 95% x 2 x 3 sets Front Squat(pause first 2 reps 3 sec) - 70% x 3 x 3 sets Weighted Side Plank - 3 x 20-30 sec (lighter) Stretch 2 min quad stretch / each 2 min Doorway Pec Stretch / each 2 min Calf Stretch   Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Ski Jumper Workout 4 Rounds 3 Wave Back Squat @ 55% (down, up 1/4, down, up 1/2, down, up all the way) 20 Russian Twist @ 1/3 Snatch 40 Double Unders Oly Snatch High Pull + Snatch No Jump - 62% x (1+2) x 5 sets Power Jerk - 70% x 2, 75% x 2 x 2, 80% x 1 x 3 sets 3 Rounds Single-Arm DB Chainsaw Rows x 12-15 (lighter) Dead Bugs easy sets Stretch 2 Min quad stretch / each 2 Min Banded Hamstring stretch / each 2 Min Calf Stretch / each   Warm up
3 Rounds 10 cal Assault Bike 7 Ring Dips 7 V Ups Workout 10 - 1 Push Jerk Pushups Situps Oly Snatch- 70% x 2, 75% x 2, 75% x 2, 80% x 1 x 3 sets Snatch Pull to Hold - 95% x 3 x 3 sets Back Squat (pause first rep 3 sec) - 75% x 3 x 3 sets 3 Rounds Weighted plank x 20-30 sec (lighter) Glute Bridges x 10 (lighter) Laura Loves Lift - Week 8 of 12 Stretch 2 Min Cobra Position 2 min Banded Tricep Stretch / each 2 min Banded Trap Stretch / each 11/16
10 - 1 Push Jerk Pushups Situps 11/17 4 Rounds 3 Wave Back Squat @ 55% (down up 1/4, down up 1/2, down up all the way) 20 Russian Twist @ 1/3 Snatch 40 Double Unders 11/18 5 Rounds 1 Min Max Row Calories 1 Min Max Burpees over the rower 1 Min Max Assault Bike Cal 1 Min Rest 11/19 Max Snatch Compare to 5/19/25 11/20 20 min 5 Bench Press @ 65% 200 Ft Single arm farmer carry (100ft each hand) 30 Sec Weighted plank 11/21 42 - 30 - 18 Heavy Russian KB Swing Jumping Lunge 11/22 Death by Skierg calories |
