The winner is Dan H
  Warm up
3 Rounds 10 cal Assault Bike 5 Bottom Up Press / each 30 Sec Plank Workout 10 - 1 Ring Dips 20 - 2 Pushups Oly Rest Day Stretch 2 min Banded Tricep Stretch / each 2 min Banded Crossbody Shoulder Stretch / each 2 min banded lat stretch / each
1 Comment
  Warm up
3 Rounds 250M Row 10 Burpees 3 Deadlift 55%, 65%, 75% Workout 3 Rounds 3 Deadlift @ 85 - 90% 10 DB devils presses 15 GHD Raise Oly Back Squat - 85% x 2 x 5 sets Squat Clean - 75% x 3 x 3, 80% x 2 x 2 sets Clean Pull - 95% x 3 x 2, 100% x 3 x 2 sets Power Jerk - 75% x 3 x 3, 80% x 2 x 2 sets 3 Rounds Half-Kneeling Cross Chop x 10 / side Single-Leg Bench-Supportd Glute Bridge e x 10 / side Stretch 3 sets x 15 Reverse Hyper Extension or no machine 2 min Sit and Reach 2 min Banded Trap Stretch / each   Warm up
3 Rounds 10 Kettlebell Swing 10 Air Squats 20 Double Unders Workout 5 Rounds 1 min Hammer Swings 1 min Assault Bike calories 1 min Box Jumps @ 50% max 1 min rest Oly Power Snatch + Snatch Push Presses + Overhead Squat (% of PS) - 70% x (3+3+3), 75% x (3+3+3) x 3 sets Power Clean + Power Jerk (% of PJ) - 70% x 2(1+1), 75% x 2(1+1) x 4 sets Snatch Pull - 95% x 3 x 2,100% x 3 x 2 sets 3 Rounds Bent over row x 12-15 DB Curl and Press x 12-15 Stretch 2 min Barbell Lat Smash / each 2 min quad stretch / each 2 min Calf Stretch / each   Warm up
3 Rounds 10 cal Assault Bike 10 Situps 10 Pushups Workout 20 min 10 Burpees + Shuttle run 15 Toes-to-Bar 20 Jumping Lunge Oly Front Squat - 70% x 2 x 5 sets Squat Snatch - 75% x 3 x 3, 80% x 2 x 2 sets Snatch Grip Deadlift - 100% x 5, 105% x 5 x 2 sets Split Jerk- 75% x 3 x 3, 80 x 2 x 2 sets 3 Rounds Weighted plank x 20-30 sec Staggered DB RDL x 10/side 6-Week Team Back Squats - Week 3 of 6 Stretch 2 min ab stretch leaning back (end of video) 2 min Hamstring Stretch / each 2 min piriformis stretch / each 1/4
20 min 10 Burpees + Shuttle run 15 Toes-to-Bar 20 Jumping Lunge 1/5 5 Rounds 1 min Hammer Swings 1 min Assault Bike calories 1 min Box Jumps @ 50% max 1 min rest 1/6 3 Rounds 3 Deadlift @ 85 - 90% 10 DB devils presses 15 GHD Raise 1/7 10 - 1 Ring Dips 20 - 2 Pushups 1/8 Test Hammer Compare to 12/19/18 1/9 5K Row Compare to 7/21/24 1/10 21 - 15 - 9 Hang Squat Snatch @ 55% max GHD Bench Press / GHD KB Press  Warm up
5 Squat Therapy 5 Kettlebell Swing 5 Strict chin-ups 5 Front Squat @ 55% 5 Power Clean @ 55% 5 Strict Knee to Elbow 10 Pushups Workout Test For time: 1,996m Row Then, 3 rounds of: 12 Power Clean (105/155 lb) 11 Back Squat 3 Rope Climb 27 Burpees Then, 2,024m row compare 11/24/24 Oly Rest Day Stretch 2 min Barbell Trap Smash / each 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min piriformis stretch / each   Warm up
3 Rounds 250M Row 5 Strict chin-ups 20 Crossover singles Workout 5 Rounds 1 min Ladder Icky Shuffle 1 min Ring Rows 1 min Kettlebell Swing @ 1/3 Snatch 1 min Rest Oly Snatch No Jump - 55% x 3 x 5 sets Power Clean + Push Press (% of PP) - 75% x (2+2) x 5 sets Snatch Pull - 90% x 3 x 5 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 barbell bicep mash / each 2 min KB calf mash / each Men's:
Steve 213=2, 241=1, 3:12=1, 123=2, 9+39=1 Total: 7 Derek 211=3, 225=5, 3:23=2, 129=1, 9+9=4 Total:15 Dan H 222=1, 213=6, 3:49=5, 115=4, 8+12=6 Total: 22 Brandon H 203=5, 232=2, 3:52=7, 105=7, 7+18=7 Total: 28 Ryan R 185=8, 226=3, 3:45=4, 101=11, 6+11=11 Total: 37 Chad 189=6, 182=12, 3:29=3, 103=10, 7+13=8 Total: 39 Dave L 207=4, 206=7, 4:05=9, 104=8, 5+43=13 Total: 41 Josh 160=14, 182=12,4:07=11, 118=3, 6+43=9 Total: 49 Eric 155=16, 226=3, 3:49=5, 95=12, 5+23=16 Total: 52 Clint 170=11, 189=10, 6:24=14, 104=8, 6+36=10 Total: 53 Sam P 171=10, 200=9, 4:03=8, 73=18, 5+32=15 Total: 60 Henry 162=12, 201=8, 4:53=12, 77=17, 6+0=12 Total: 61 Jake 153=17, 173=15, 6:33=15, 84=16, 5+33=14 Total: 77 Mike M 140=19, 0=20, 0=20, 89=14, 0+0=20 Total: 93 Women's Stacie 186=7, 186=11, 4:53=12, 95=12, 9+17=3 Total: 45 Jacque 161=13, 178=14, 4:06=10, 111=6, 8+20=5 Total: 48 Kelia 146=18, 124=17, 7:13=17, 112=5, 9+23=2 Total: 59 Michelle 175=9, 147=16, 7:07=16, 88=15, 1+1=19 Total: 75 Kelli 158=15, 114=19, 0=20, 0=20, 5+1=18 Total: 92 Jaime 126=20, 121=18, 11:28=18, 71=19, 5+21=17 Total: 92  Warm up
3 Rounds 10 Russian Twist 10 Burpees Workout Gym Closed 15 minutes 20 Flutter kicks 20 HalfMoon Snatch grab something moderately heavy 20 Mountain climbers Oly Rest Day Stretch 2 min seated torso twist / each 2 min Samson stretches / each 2 min pigeon pose / each |
