The winner is Dan H
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1/25
20 Min 20 Russian Twist @ 1/3 Snatch 20 / 15 cal Row 20 Bar Facing Burpee over the rower 1/26 5 Rounds 3 Squat Clean @ 85% 3 Rope Climb 1/27 Max Overhead Squat Compare to 7/31/25 1/28 Angie Compare to 6/17/23 1/29 20 - 2 Hammer Swings Every Round 200 ft Single arm farmer carry 1/2 right, 1/2 left, go heavy 1/30 20 min 5 Seated Rope Pulls 10 DB devils presses 15 Arm Haulers 1/31 21 - 15 - 9 Dumbbell Split Jerk @ 20 - 25% Jerk in each hand Ring Dips
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Warm up
3 Rounds 10 Sumo Deadlift High Pull bare bar 10 Situps 10 Pushups Workout 20 Min 20 Russian Twist @ 1/3 Snatch 20 / 15 cal Row 20 Bar Facing Burpee over the rower Oly Back Squat- 95% x 1 x 3 sets Squat Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3 sets Squat Clean and Split Jerk - 70% x 2, 75% x 2, 80% x 2, 85% x 2 Clean Pull - 85% x 2, 90 x 2, 95% x 2 3 Rounds: Keep them light and easy! Weighted plank x 20-30 sec Staggered DB RDL x 10/side 6-Week Team Back Squats - Week 6 of 6 Stretch 2 min ab stretch leaning back (end of video) 2 min Doorway Pec Stretch / each 2 min Tricep Stretch / each   Warm up
3 Rounds 250M Row 10 Situps 10 Air Squats Workout 20 Min 10 Single-Leg Bench-Supportd Glute Bridge right leg 10 Single-Leg Bench-Supportd Glute Bridge left leg 20 Hollow Rock 20 GHD Hamstring Curl Oly Rest Day Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Hamstring stretch / each 2 min piriformis stretch / each   Warm up
250M Row 10 PVC Pass-throughs 10 Wall Balls Workout Test 21-15-9 Overhead Squat (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Oly Snatch No Jump - 60% x 2, 65% x 2, 70% x 1 x 3 sets Power Clean + Push Press (% of PP) - 75% x (2+2), 80% x (2+2), 85% x (2+1) x 3 sets Clean Pull - 95% x 2 x 2, 100% x 2 x 2 sets 3 Rounds Dead Bugs x 10+ / side Pullups (assist or sub lat pull down as needed) x 12-15 Stretch 2 min Sit and Reach 2 min Banded Trap Stretch / each 2 min Banded Crossbody Shoulder Stretch / each   Warm up
250 M Row 10 Ring Rows 7 Snatch High Pull Workout 10 - 1 Chest-to-Bar Pullups 1 - 10 Dumbbell Split Snatch each side Oly Front Squat- 70% x 2 x 5 sets Snatch - Work up to a Heavy Single or 3-5 challenging but strong singles Squat Clean & Split Jerk- (1+1) Work up to a Heavy Single or 3-5 challenging but strong singles Clean Pull - 105% x 3, 105% x 3 x 2 sets Ab & accessory work of choice - Have fun and get some variety Stretch 2 min Barbell Trap Smash / each 2 min Barbell Lat Smash / each 2 min barbell bicep mash / each  Warm up
3 Rounds 250M Row 15 Leg levers 30 Crossover singles Workout 5 Rounds 1 min Ski Jumper 1 min Kettlebell Swing 1 min Situps 1 min Rest Oly Rest Day Stretch 2 min Cobra Position 2 min Sit and Reach 2 min KB calf mash / each   Warm up
3 Rounds 10 cal Assault Bike 10 Situps 30 Single-under speed steps Workout 3 Rounds 5 Back Squat @ 85% 20 Plank Plate Slide 50 ft Broad Jumps Oly Back Squat - 90% x 2 x 3 sets Squat Clean - 75% x 2, 80% x 2, 85% x 1 x 3 sets Snatch Pull - 100% x 3 x 2, 105% x 2 x 2 sets Power Jerk - 75% x 2, 80% x 2, 85% x 1 x 3 sets 3 Rounds Half-Kneeling Cross Chop x 10 / side Single-Leg Bench-Supportd Glute Bridge x 10 / side Stretch 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min Rocking Calf Stretch / each   Warm up
3 Rounds 7 Kneeling push press 10 bare bar Sumo Deadlift High Pull 30 sec Plank Workout 5,5,4,4,3,3,2,2,1,1 Wall Walk 20 - 2 cal Row Oly Power Snatch + Snatch Push Presses + Overhead Squat (% of PS) - 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (2+1) x 3 sets Power Clean + Power Jerk (% of PJ) - 70% x (2+1), 75% x (2+1), 80% x (1+1), 85% x (1+1) x 3 sets Snatch Pull - 95% x 2 x 2 sets, 100% x 2 x 2 sets 3 Rounds Bent over row x 12-15 DB Curl and Press x 12-15 Stretch 2 min Banded Trap Stretch / each 2 min banded lat stretch / each 2 min seated torso twist / each 1/18
Open 11.1 Compare to 1/6/2019 1/19 5,5,4,4,3,3,2,2,1,1 Wall Walk 20 - 2 cal Row 1/20 3 Rounds 5 Back Squat @ 85% 20 Plank Plate Slide 50 ft Broad Jumps 1/21 5 Rounds 1 min Ski Jumper 1 min Kettlebell Swing 1 min Situps 1 min Rest 1/22 10 - 1 Chest-to-Bar Pullups 1 - 10 Dumbbell Split Snatch each side 1/23 Charlotte 1/24 20 Min 10 Single-Leg Bench-Supportd Glute Bridge right leg 10 Single-Leg Bench-Supportd Glute Bridge left leg 20 Hollow Rock 20 GHD Hamstring Curl  Warm up
3 Rounds 250M Row 10 Box Jumps 10 PVC Pass-throughs 10 Snatch High Pull work up to workout weight Workout Test 10 minutes 30 Double Unders 15 Power Snatch @ 75 / 55# Compare to 1/6/2019 Oly Front Squat - 85% x 3 x 4 sets Snatch- 75% x 2, 80% x 2, 85% x 1 x 3 sets Clean Pull - 95% x 3, 100% x 2, 105% x 2 x 3 sets Split Jerk - 75% x 3, 80 x 2, 85% x 1 x 3 sets 3 Rounds Weighted plank x 20-30 sec Staggered DB RDL x 10 / side 6-Week Team Back Squats - Week 5 of 6 Stretch 2 min Sit and Reach 2 min KB calf mash / each 2 min Barbell Trap Smash / each |
