The winner is Chad
Community Events
We are thinking about doing a summer comp if there is interest!
We are thinking about doing a summer comp if there is interest!
creatine and protein are back in house!
 Warm up
3 Rounds 200M Run 5 Strict Pullup 10 Leg levers 15 Jump squat Gymnastics Primer 3 Rounds 5 Strict Pullup 5 Strict Ring Dips max sec Hollow Hold focus on quality, not speed Workout Annie 50-40-30-20-10 Double Unders Abmat Sit-ups Compare to 3/23/25 Oly Squat Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 83% x 1 x 3 sets Squat Clean & Split Jerk - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 83% x 1 x3 sets Front Squat + Jerk Dip Squat- 75% x (3+3), 80% x (3+3), 83% x (3+3) x 2 sets Jerk Support (10 sec) - Work up to aHeavy Single x 1 3 Rounds Barbell Side bend x 12-15/side Pause Vertical Jump x 5 (from jerk dip position) Weighted plank x 30-60 sec Stretch / Recovery 2 Min Cobra Position 2 min KB calf mash / each 1:30 Hip Flexor Stretch / each 1 min Wrist Circles
0 Comments
 Warm up
2 Rounds 2 Min Assault Bike 10 Hip Circles 10 Cossack Squat 10 Walking Lunge 5 pause Goblet Squat 5 Jump squat Strength Back Squat work up to a heavy single 5@50%, 5@60%, 3@70%, 2@80% 1@87%, 1@93%, 1@97%, 1@100%+ Workout 3 Rounds for time 20 Walking Dumbbell lunge (50/35#) (moderate weight) 15 Sumo Deadlift High Pull (95/65#) (55% Max Clean) 12 Box Jumps (30/24”) (65%) 400M Run Oly Rest Day Stretch / Recovery 2 min pigeon pose / each 2 min Deep Squat hold (Cumulative) 2 min Couch Stretch / each 1:30 Foam Roll Quad / each 1 min Ankle Circles / each  Warm up
5 Rounds 8 Banded Press 10 KB Halo 5 Strict Ring Rows Strength Find Max Shoulder Press 5,5,3,2,1,1,1 (rest 3 min between heavy sets) then back off to 8@75% of today’s max for 3 sets Compare to 11/4/25 Workout 10-9-8-7-6-5-4-3-2-1 Dumbbell Push Press w/ 20% Jerk in each hand Burpees Oly Squat Clean + Split Jerk - 70% x (2+1), 75% x (2+1) x 4 sets Clean Pull - 90% x 3, 95% x 3 x 2 sets Pause Front Squat (3 sec/max speed up) - 65% x 3, 68% x 3 x 2 sets Jerk Support (10 sec) - work up to a Heavy Single x 1 3 Rounds Hanging Leg Raise x max Soft Backed staggered DB RDL x 10-12/side DB Curl x 12-15 Stretch / Recovery 2 min Doorway Pec Stretch / each 1 min Cervical Rolls 2 min child’s pose stretch + arm reach 2 min Supine Shoulder Stretch  Warm up
3 Rounds 10 Scap Pull up 8 Ring Rows (slow) 10 Hollow Rock 200M jog Strength 8 Romanian deadlift x 4 sets @ 65 - 70% 10 Chest Supported DB Row (rest 90 sec) x 3 sets Workout 15 min 5 Power Clean 10 Ring Rows 15 cal Skierg (sub Row if no machine is available) Oly Jerk behind the neck from split - 30% x 5, 32% x 5 x 2 sets Jerk behind the neck + Split Jerk (2+1) (3 sec hold in split last rep) - 70% x 3, 75% x 3 x 4 sets Push Press (3 sec hold overhead last rep/last set max reos 8 RPE) - 70% x 5, 73% x 5 x 2 sets Slow Pause Jerk Dip Squat (3 sec/ 3 sec) - 90% x 3, 95% x 3 x 2 sets Jerk Support work up to a Heavy Single x 1 3 Rounds Dead Bugs x max presses in split-jerk stance x 10-12 Pullups x max (assist as needed for 10 minimum) Stretch / Recovery 1:30 Foam Rolling Lats / each 2 min Thread the needle 1:30 t-spine foam roll 2 min child’s pose stretch 2 min Banded Chest Stretch  Warm up
2 Rounds 500M easy Row 10 KB / Dumbbell Deadlift 10 Jumping pull-ups 10 Push up + T Spine Rotation 20 Single-Unders Strength 5 Rounds 5 Power Snatch (light, fast) 10 Box Jumps (step down) focus on explosive hip extension Workout 100 Double Unders 80 Box Steps 60 Abmat Sit-ups 40 Pushups 20 Power Snatch @ 55% 10 Bar Muscle up or 20 Pullups Oly Squat Snatch - 70% x 2, 75% x 2 x 4 sets Snatch Pull - 90% x 3, 95% x 3 x 2 sets Drop to split - 35% x 5, 37% x 5 x 2 Back Squat (last set max reps 8RPE) - 73% x 5 x 3 sets 3 Rounds Dumbbell lunge x 10-12/leg Jack Knife complex x 2/2/2 x max Atlas Jerked - Week 2 of 8 Stretch / Recovery 2 min Supine Hip Flexor Stretch / each 2 min Thoracic Opener Over Foam Roller 2 min Shoulder capsule stretch / each 5/3
Strength 5 Rounds 5 Power Snatch (light, fast) 10 Box Jumps (step down) focus on explosive hip extension Workout 100 Double Unders 80 Box Steps 60 Abmat Sit-ups 40 Pushups 20 Power Snatch @ 55% 10 Bar Muscle up or 20 Pullups 5/4 Strength 8 Romanian deadlift x 4 sets @ 65 - 70% 10 Chest Supported DB Row (rest 90 sec) x 3 sets Workout 15 min 5 Power Clean 10 Ring Rows 15 cal Skierg (sub Row if no machine is available) 5/5 Strength Find Max Shoulder Press 5,5,3,2,1,1,1 (rest 3 min between heavy sets) then back off to 8@75% of today’s max for 3 sets Compare to 11/4/25 Workout 10-9-8-7-6-5-4-3-2-1 Dumbbell Push Press w/ 20% Jerk in each hand Burpees 5/6 Strength Back Squat work up to a heavy single 5@50%, 5@60%, 3@70%, 2@80% 1@87%, 1@93%, 1@97%, 1@100%+ Workout 3 Rounds for time 20 Walking Dumbbell lunge (50/35#) (moderate weight) 15 Sumo Deadlift High Pull (95/65#) (55% Max Clean) 12 Box Jumps (30/24”) (65%) 400M Run 5/7 Gymnastics Primer 3 Rounds 5 Strict Pullup 5 Strict Ring Dips max sec Hollow Hold focus on quality, not speed Workout Annie 50-40-30-20-10 Double Unders Abmat Sit-ups Compare to 3/23/25 5/8 Strength 5 snatch grip deadlift @ 70% Max Snatch x 4 sets 10 Single-Arm DB Chainsaw Rows (rest 2 min) x 3 sets Workout 3 Rounds 15 Hang Squat Clean (115/80#) (55% max) 12 Chest-to-Bar Pullups 9 Bar Facing Burpee cash out - 30 / 24 cal Row 5/9 Strength 5 Bench Press @ 75 - 80% x 5 sets (rest 2:30) focus on scapular retraction and foot drive Workout 12 min 12 Pushups 9 Ring Dips 6 Handstand Pushup (or Dumbbell Push Press)  Warm up
3 Rounds 10 Air Squats 10 Overhead Squat w/ bare bar 10 Jumping Lunge 10 Banded Clam Shells 5 Power Clean w/ bare bar Strength Front Squat 3 @ 80% 1RM x 5 sets Rest 2:30 Workout GRACE (Squat Clean Version) 30 Squat Clean For Time (135/95 lb) or 65% max whichever is lighter Then: 5 min AMRAP (finisher) 10 Overhead Squat(95/65 lb) 10 Pistol (or lateral step-ups) Oly Rest Day Stretch 2 min pigeon pose / each 2 min Side Lizard Pose / each 2 min straddle stretch 1 min quad stretch / each 1 min lacrosse ball calf roll / leg  Warm up
4 Rounds 8 Dumbbell Press 10 Banded pull aparts 5 Pushups Strength Push Jerk — Heavy Day Work up to 1RM Warm-up sets: 5×45%, 5×55%, 3×65%, 2×75%, 1×85%, 1×90%, 1×95%, 1+×100% Log new 1RM Workout 5 Rounds (2 min on / 1 min off) Max Cal Assault Bike (total cal = score) Then immediately after last rest: 3×10 DB bench presses @ moderate weight (finisher) Oly Push Jerk Behind Neck in Split - 35% x 5 x 5 sets Jerk Balance - 25% x 5 x 4 sets Power Jerk + Split Jerk (3 sec hold in split last rep) - 60% x (3+1) x 5sets Snatch Push Presses (% of Snatch) - 70% x 5 x 3 sets 3 Rounds Russian Twist x 12-15/side Bent over row x 12-15 Side-lying DB Tricep extension x 12-15 Stretch 2 min Doorway Pec Stretch / each 1 min Tricep Stretch / each 2 min child’s pose stretch w/ arm reach 1 min Wrist Extension Stretch / each 2 min Foam Roll Upper Back  Warm up
3 Rounds 250M easy Row 10 Ring Rows 10 banded face pulls 10 Kip Swing 5 Strict Pullup Strength Weighted Pull up 3 @ heavy (add 10–30 lb) x 5 sets 8 Bent over row @ 65% 1RM x 3 sets Rest 2:00 Workout For Time: 50 Cal Row 40 Hang Power Clean (65%) 30 Ring Rows 20 Snatch (75%) 10 Rope Pulls @ max Shoulder Press Oly Squat Snatch - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4 sets Squat Clean & Split Jerk - 70% x 1, 75% x 1, 80% x 1, 80% x 1 x 4 sets Front Squat - 75% x 6, 80% x 6 x 3 sets Jerk Support in split (10 sec) - work up to a Heavy Single x 1 3 Rounds Barbell Side bend x 12-15/side Pause Vertical Jump x 5 (from jerk dip position) Weighted plank x 30-60 sec Stretch 2 min foam roll T-spine 2 min Lat Side Stretch 2 min Bear Hug Stretch 1 min banded shoulder distraction / each 1 min Wrist Extension Stretch / each |
