Winner is Steve
 Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 20 Single-Unders Workout 10 - 1 Front Squat @ 55% 2 - 20 Jumping Lunge Oly Snatch - Work up to a Heavy Single x 1 Clean and Jerk - Work up to a Heavy Single x (1+1) Front Squat - Work up to a Heavy Single x 1 Stretching 2 min Standing Quad Stretch / each 2 min Standing Hamstring Stretch / each 2 min Rocking Calf Stretch / each
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 Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 30 sec Plank Workout Max Bench Press 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Start at 50% and work up to a max attempt Compare to 10/8/24 Oly Rest Day Stretching 2 min ab stretch leaning back (end of video) 2 min Doorway Pec Stretch / each 2 min Foam Rolling Lats / each  Warm up
3 Rounds 250M Row 10 Kettlebell Swing 10 Box Jumps Workout 20 Min 5 Strict Pullup 10 Hang Power Snatch @ 55% 15 GHD Hip Extension Oly Power Snatch - 60% x 1 x 6 sets Power Clean & Jerk - 60% x (1+1) x 6 sets Easy Abs - 3 sets Stretching 3 sets of 15 reps Reverse Hyper Extension or no machine 2 min barbell bicep mash / each 2 min Banded Trap Stretch / each Hey! Hey! Hey!
The gym will be closed this Saturday, April 12, for a performance by Alterna Cirque. On Saturday, May 3, we are doing a Retirement Celebration Workout for Annie Hafner to note her last days as a mammogram tech at Billings Clinic!  Warm up
3 Rounds 250 M Row 10 Pushups 10 Situps Workout Test 5 Rounds 30 Kettlebell Swing (2 / 1.5 pood) 30 Burpees 30 GHD Sit-up Women's 26:52 Tara Men's: 27:26 Brandon compare to 3/7/21 Oly Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3 sets Clean & Jerk - 70% x 2, 75% x 2, 80% x 2 x 3 sets Front Squat - 75% x 2, 80% x 1, 85% x 1 Easy abs - 3 sets Stretching 2 min Cobra Position 2 min forward bend stretch 2 min Doorway Pec Stretch / each  Warm up
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Arch Ups Workout 21 - 15 - 9 Back-rack reverse lunges @ 1/3 back squat GHD Hamstring Curl HalfMoon Snatch @ 1/3 snatch Oly Power Snatch - 70% x 1 x 5 sets Power Clean and Jerk - 70% x (1+1) x 5 sets Snatch Pull - 85% x 2, 90% x 2, 95% x 2 Easy Abs - 3 sets Stretching 2 min Banded Hamstring stretch / each 2 min lacrosse ball upper back / side 2 min figure-4 glute foam roll Warm up
3 Rounds 10 cal Assault Bike 6 Jumping Lunge 3 Jerk @ 25%, 35%, 45% Workout Jerk Ladder 1 Jerk every minute Start at 50% Work your way up increasing weight each minute by 5 - 10# Oly Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1 Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1) Front Squat - 70% x 2, 80% x 2, 85% x 1 x 3 Easy abs - 3 sets It's OTM not EMOM- Week 12 of 12 Stretching 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each 2 min Banded shoulder extension stretch / each 4/6
Jerk Ladder 1 rep every minute Start at 50% Work your way up increasing weight each minute by 5 - 10# compare to 7/19/21 4/7 21 - 15 - 9 Back-rack reverse lunges @ 1/3 back squat GHD Hamstring Curl HalfMoon Snatch @ 1/3 snatch 4/8 Test Hansen compare to 3/7/21 4/9 20 Min 5 Strict Pullup 10 Hang Power Snatch @ 55% 15 GHD Hip Extension 4/10 Max Bench Press 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Compare to 10/8/24 4/11 10 - 1 Front Squat @ 55% 2 - 20 Jumping Lunge 4/12 5 Rounds 1 min Skierg cal 1 min Evil Wheel 1 min Box Jumps @ 50%  Warm up
3 Rounds 250M Row 3 Clean High Pull 35%, 55%, 75% max Clean 3 Front Squat same weights Work Out 5,5,4,4,3,3,2,2,1,1 Squat Clean @ 75% 15 cal Assault Bike each round Oly Rest Day Stretch 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min Banded Trap Stretch / each  Warm up
3 Rounds 10 cal Assault Bike 30 Single-under speed steps 10 Situps Work Out 20 min 4 sets (Burpee + 50 ft Sprint) 200 ft Farmer Walks 20 GHD Sit-up Oly Snatch - Heavy Single x 1 Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Front Squat- 70% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1 Abs of choice - 3-4 sets Stretch 2 min ab stretch leaning back (end of video) 2 min Calf Stretch / each 2 min Banded Trap Stretch / each |
