The winner is Holly
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Warm up
3 Rounds 250M Row 30 sec Plank 30 Double Unders Workout Test 15 minutes 9 Deadlift @ 155 / 100 lb 12 Pushups 15 Box Jumps @ 24 / 20” Compare to 5/11/18 Oly Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3 sets Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) Clean Pull - 85% x 2, 90% x 2 x 2 sets Back Squat- 70% x 2, 75% x 2, 80% x 1 x 2 sets Weighted plank - 3 sets x 20-30 sec (lighter) Laura Loves Lift - Week 12 of 12 Stretch 2 min Sit and Reach 2 min KB calf mash / each 2 min Banded Pec Stretch / each
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12/14
Open 11.2 Compare to 5/11/18 12/15 5 Rounds 2 Squat Clean @ 85 - 90% 10 Land Mines Twist @ 1/4 Snatch 20 / 15 cal Assault Bike 12/16 20 min 20 Hammer Swings 10 Ladder Linear two feet each 5 Turkish Get-up @ 55% max 12/17 5 Rounds 1 min max cal Row 1 min GHD Raise 1 min Hang Snatch @ 55% 1 min Rest 12/18 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 6/17/25 12/19 Nasty Girls Compare to 12/18/23 12/20 20 - 2 Hollow Rocks Each round 200 ft Sled Drag @ max shoulder press  Warm up
3 Rounds 250M Row 10 Burpees 15 Arm Swing Overhead Work Out 21 - 15 - 9 DB devils presses (30% snatch in each hand) 42 - 30 - 18 Arm Haulers Oly Rest Day Stretch 2 min Sit and Reach 2 min Barbell Trap Smash / side 2 min Banded Shoulder Stretch / Side   Warm up
3 Rounds 250M Row 10 Air Squats 10 GHD Hip Extension Work Out Assault Bike until you reach 100 / 75 calories (changed this) Every minute on the minute 15 Kettlebell Swing @ 1/3 max Snatch Oly Block Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 63% x (1+1+1), 68% x (1+1+1), 73% x (1+1+1), 75% x (1+1+1) Snatch Balance - work up to a Heavy Single x 1 Power Clean + Push Press (% of PP) - 73% x (1+2), 78% x (1+2), 83% x (1+2), 86% x (1+2), 89% x (1+2) 3 Rounds Single-Leg DB RDL x 10/leg Abs of Choice Stretch 2 min Sit and Reach 2 min Standing Quad Stretch / each 2 min piriformis stretch / each   Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Situps Work Out 20 - 2 Pistol 2 - 20 Bench Leg Raise Oly Snatch - work up to a Heavy Single x 1 Clean + Jerk - work up to a Heavy Single x (1+1) Front Squat- 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1 x 2 sets 3 Rounds Pullups - easy sets V Ups - easy sets Stretch 2 min Cobra Position 2 min piriformis stretch / each 2 min Hamstring Stretch or quad stretch / each   Warm up
3 rounds 10 cal Assault Bike 10 Pushups 30 sec Hang from the pull-up bar Work Out 5 Rounds 6 Overhead Squat @ 65% 10 DB Floor Press 15 Burpee Over Dumbbell Oly Rest Day Stretch 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each 2 min Banded Pec Stretch / each   Warm up
Go through the movements a couple of times with a light weight before attempting 7 rounds for a score Work Out Test Bear Complex score is max weight completing complex touch and go only Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1 Jerk Compare to 7/15/18 Oly Clean - 5 singles each weight on the minute, then Heavy Single if good - 74% x 1 x 3 sets, 77% x 1 x 3 sets, 80% x 1 x 3 sets, work up to a Heavy Single x 1 Clean Pull to Hold - 100% x 2, 105% x 2, 110% x 2 Front Squat (pause first 2 reps 3 sec) - 70% x 3 x 3 sets Weighted Side Plank - 3 sets x 20-30 sec (lighter) / side Stretch 2 min Banded Hamstring stretch / each 2 min Barbell Trap Smash / each 2 min Standing Quad Stretch / each   Warm up
3 Rounds 250M Row 10 Situps 10 Box Jumps Work Out 5 Rounds 1 min Russian Twist @ 1/3 snatch 1 min Alligator Roll (1 rep for belly, 1 rep for back) 1 min Double Unders 1 min rest Oly Snatch High Pull + Snatch No Jump - 65% x (1+1) x 2, 70% x (1+1), 73% x (1+1) x 3 sets Power Jerk - 3 singles each weight on the minute, then Heavy Single if good - 74% x 1 x 3 sets, 77% x 1 x 3 sets, 80% x 1 x 3 sets, work up to a HS x 1 Jerk Support- work up to a 5 sec Heavy Single x 1 3 Rounds Single-Arm DB Chainsaw Rows x 10-12 / side Dead Bugs x 10+/side Stretch 2 min ab stretch leaning back (end of video) 2 min KB calf mash / each 2 min pigeon pose / each   Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Ski Jumper Work Out 20 min 10 Jump squat (no weight) 100 ft Backward sled drag @ max Shoulder Press 15 Situps 100 ft Backward sled drag @ max Shoulder Pre Oly Snatch - 3 singles of each weight On The Minute, then Heavy Single if good - 74% x 1 x 3 sets, 77% x 1 x 3 sets, 80% x 1 x 3 sets, HS x 1 Snatch Pull to Hold - 105% x 2 x 3 sets Back Squat (pause first rep 3 sec) - 80% x 3, 82% x 3 x 2 sets 3 Rounds Weighted plank x 20-30 sec Weighted Glute Bridges x 10 Laura Loves Lift - Week 11 of 12 Stretch 2 min quad foam roll / each 2 min Foam Roll Hamstrings / each 2 min Cobra Position 12/7
20 min 10 Jump squat (no weight) 100 ft Backward sled drag @ max Shoulder Press 15 Situps 100 ft Backward sled drag @ max Shoulder Pre 12/8 5 Rounds 1 min Russian Twist @ 1/3 snatch 1 min Alligator Roll 1 min Double Unders 1 min rest 12/9 Test Bear Complex score is max weight completing complex touch and go only Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1 JerkCompare to 7/15/18 12/10 5 Rounds 6 Overhead Squat @ 65% 10 DB Floor Press 15 Burpee Over Dumbbell 12/11 20 - 2 Pistol 2 - 20 Bench Leg Raise 12/12 Assault Bike until you reach 130 / 100 calories Every minute on the minute 15 Kettlebell Swing @ 1/3 max Snatch 12/13 21 - 15 - 9 DB devils presses 42 - 30 - 18 Arm Haulers |
