The winner is Chad
 LAST WORKOUT OF 2024! ON TO 2025 … Warm up
3 Rounds 5 Front Squat 5 Push Press increasing weight over the 3 rounds from 35 - 50% Workout Max Thruster at least 7 Reps over 90% compare to 7/1/24 Oly Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x (1+1), 90% x (1+1) x 2 sets Power Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 2 sets Front Squat - 70% x 2, 75% x 2 x 3 sets 4 sets: Dead Bugs x 10+/side Pullups x max Stretch 2 min Banded Hamstring stretch 2 min quad stretch 2 min Tricep Lacrosse Ball Roll
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Regular hours on New Year's Eve.
Wednesday, New Year’s Day, will be the chili and whiskey party at the Hull House from Noon to 5 p.m. This is a tasting format, so bring a bottle of your favorite whiskey to share, then take it back home with you. Pool, darts and foosball available. The address is 208 S. 35th St. On Friday, Jan. 3, Chad and Marriah are hosting pool and darts at their place. 7:30 p.m. 6225 Victoria Lane Friday, Jan. 24, is Tag Team Championship Fight Gone Bad! For those who have never done this, you may bring someone from outside the gym to share the workout. As partners, you can change places whenever you want, and the teams do not have to be same sex. This is the workout “Fight Gone Bad” … with two extra rounds! -C-  Warm up
2 Rounds 10 PVC Pass-throughs 5 snatch grip deadlift 5 Snatch High Pull Workout 21 - 15 - 9 Power Snatch @ 55% after each round 200 ft Sled Drag @ 1/2 max Back Squat Oly Snatch Balance - Work up to a “Heavy Single” Snatch Pull - 100% x 2, 105% x 2, 110% x 2, 80% x 2 4 sets: Press in Clean x 8-12 Tall Muscle Snatch x 10 Box Steps x 10 (below knee) Weighted plank - 4 x 20-30 sec Stretch 2 min Banded Trap Stretch / each 2 min Hamstring Stretch / each 12/29
Test Annie Compare to 5/23/20 12/30 21 - 15 - 9 Power Snatch @ 55% after each round 200 ft Sled Drag @ 1/2 max Back Squat 12/31 Max Thruster at least 7 Reps over 90% compare to 7/1/24 1/1 Gym Closed 3 Rounds 15 Nordic Curl 30 Jumping Lunge 1/2 other Tabata 8 Rounds 20 Sec V Ups 10 sec rest 20 Sec Russian Twist @ 1/3 Snatch 10 sec rest 1/3 Test Badger 1/4 Press 20 Min 10 Kneeling push press 20 Hollow Rock 200 Ft Waiter Walks  Warm up
3 Rounds 10 Ski Jumper 10 Leg levers Workout Test 50, 40, 30, 20, 10 Double Unders Situps Men's: 4:58m Dan P Women's: 5:40 anonymous Compare to 5/23/20 Oly Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1 x 2 sets Power Clean + Power Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 2 sets Back Squat - 70% x 3, 75% x 3, 80% x 3 x 2 sets 4 sets: Bent over row - 4 x 10-15 Hanging Leg Raise - 4 x max Dirty Dozen Weeks - Week 10 of 12 Stretch 2 min ab stretch leaning back (end of video) 2 min Foam Roll Calves / each  Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 20 Single-Unders Workout 20 - 2 Air Squats Banded Step up / each side Oly Rest Day Stretch 2 min Standing Quad Stretch / each 2 min Standing Hamstring Stretch / each 2 min Calf Stretch / each Regular hours on New Year's Eve.
Wednesday, New Year’s Day, will be the chili and whiskey party at the Hull House from Noon to 5 p.m. This is a tasting format, so bring a bottle of your favorite whiskey to share, then take it back home with you. Pool, darts and foosball available. The address is 208 S. 35th St. On Friday, Jan. 3, Chad and Marriah are hosting pool and darts at their place. Friday, Jan. 24, is Tag Team Championship Fight Gone Bad! For those who have never done this, you may bring someone from outside the gym to share the workout. As partners, you can change places whenever you want, and the teams do not have to be same sex. This is the workout “Fight Gone Bad” … with two extra rounds! -C-  Warm up
3 rounds 10 Pushups 20 Single-Unders Workout 3 Rounds 10 Handstand Pushup 20 Ring Dips 30 Ski Jumper Oly Power Segment Clean (knee) + Push Press (1+3) (% of PP) - 70% x (1+3), 75% x (1+3) x 3 sets Clean Pull - 95% x 2, 100% x 2, 105% x 2, 80% x 2 sets 4 Sets: Press in Snatch x 8-12 Tall Muscle Clean x 10 Single-Leg DB RDL x 10 / side Weighted Side Plank - 4 x 20-30 sec Stretch 2 min Banded Tricep Stretch / each 2 min Rocking Calf Stretch / each 2 min Doorway Pec Stretch / each  Warm up
3 Rounds Row 250M 5 Strict Pullup 10 Kettlebell Swing Workout 10 min 1 Rope Climb (sub 5 pull-up) 5 Deadlift @ 75% Oly Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 85% x 1 x 3 sets Clean + Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 85% x (1+1) x 3 sets Front Squat - 70% x 3, 75% x 2, 80% x 2, 85% x 2 Good Mornings (% of BS) - 20% x 5 x 3 sets *Increase BOLD weights if you feel good Ab work of choice Stretch 3 sets of 15 Reverse Hyper Extension or no machine 2 min Hamstring Stretch 2 min forearm stretch  |
