G: December 31, 2015

WARM-UP

2K Row

Crossover Symmetry, Activation

15 Minutes DU Practice

POWERLIFTING

3 X 3 Dumbbell Benchpress 80s

2 x 20 Dumbbell Benchpress 60s

MOBILITY
Arm Bars w/5lb Plates

G Tuesday, December 29, 2015

WARM-UP

Crossover Symmetry, Activation

GYMNASTICS(12)

EMOM 10

1 Legless Rope Climb (Seated)

20 DUs

STRENGTH (15)

3 x 12 R & L Bulgarian Split Squats (BW)

6 x 6 Glute Ham Raises

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar

Anthony & Danielle 151228

WARM-UP

 Recovery Row 500m (1:55/2:05 - 2:10)  then,

Crossover Symmetry, Activation

3 x 2 MUs(Look at Ceiling, Pull to Armpit)/ 3 x {2 Ring Negatives + 5 Ring Rows}

STRENGTH (20)

Every 2 Minutes For 10 Minutes

3 Bench Press 170-175/70 - 75

Immediately followed by,

3 Sets of 12/15 Dumbell Bench Press 60/25

Rest 90" - 2' Between Sets

LACTATE THRESHOLD TRAINING (40)

3 Rounds A.B.

40" Easy (50/35 RPM)

40" Hard (65/50 RPM)

40" Easy (50/35 RPM)

40" Hard (65/50 RPM)

40" Easy (50/35 RPM)

40" Hard (65/50 RPM)

30" All Out Sprint (70+/50+)

Into 3 Seated Legless Rope Climbs, 3x2 Rope Climbs

Rest 4 Minutes

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar

G: Monday, December 28, 2015

WARM-UP

Crossover Symmetry, Activation

GYMNASTICS(12)

Every 2 Minutes For 12 Minutes

Freestanding Handstand Hold

STRENGTH (15)

Build to a Challenging 5 Rep Dumbbell Strict Press

Repeat Challenging 5 Rep x 3

CONDITIONING (6)

6 Min AMRAP

5 Strict HSPU

25 DUs

LACTATE THRESHOLD TRAINING (30)

3 Rounds

Row 200m Easy (2:10 - 2:15),

Row 200m Hard (1:35-1:40),

Row 200m Easy,

Row 200m Hard,

Row 200m Easy,

Row 200m Hard,

Sprint 100m 

Rest 5 Minutes

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar

Anthony & Danielle 151228

WEAKNESS WARM-UP I (15)

3 Rounds

Row 200m

5,5 Deficit Single Leg Deadlifts (No Touch)

5 Good Mornings

PREWORKOUT(15)

8 Minutes to Build to a Challenging 

5 Rep Front Squat

Target 165-170/100 - 105

CONDITIONING (15)

Every 5 Minutes For 25 Minutes

4 Front Squats 165 - 170/100-105

6 Jumping Squats

8 Hurdle Jumps

Sprint 30" Max Cals Rower

Rest Remainder of Time

STRETCH (5)

Quads/Hips

G Thursday, December 24, 2015

12 DAYS OF CHRISTMAS

1 Legless Rope Climb

2 Hang Power Snatch (135)

3 Deadlifts (275)

4 Burpee Box Jump Overs

5 Strict Muscle-Ups

6 PIstols 

7 Strict HSPU

8 V-Ups

9  KBS

10 Cal Bike

11 GHD

12 Clean & Jerk (135)

Anthony & Danielle 151223

12 DAYS OF CHRISTMAS

WARMUP

4 Minute A.B.

10 Minute to Build to a Challenging C & J

Anthony 2014

1 Muscle-up (1 Attempt)

2 Thrusters (95)  

3 Front Squats (95) 

4 Hang Cleans (95) 

5 Deadlifts (95) 

6 Box Jumps OR Step-Ups

7 AB Matt Sit-ups

8 KBS (44)

9 Wall Balls 20

10 Walking Lunge with Dumbells (25)

11 TTB

12 Burpees Over the Barbell

Anthony 2015

1 Ring Muscle-up (1 Attempt)

2 Thrusters (110)

3 BARF

4 Hang Power Cleans (110)

5 HSPU

6 Deadlifts (110)

7 TTB

8 Wall Balls (20)

9  KBS (53)  

10 Cal Bike

11 Push-Ups

12 Clean & Jerk (110)

Danielle 2014

1 100m Row

2 Stand Dips

3 Dumbbell Thrusters (25 lbs)

4 Burpee No-Push-up & Step Ups (18″)

5 Push-Press (55lbs)

6 Pendlay Rows (55lbs)

7 KBS (30lbs)

8 Single-Arm DB Snatches (4 each arm) (25lbs)

9 Windmills (Right OR Left, Choose)

10 Walking Lunges with Dumbbells (25 lbs)

11 Parallette Push-ups

1200 A.D.

Danielle 2015

1 Deadlift (100)

2 HSPU

3 BARF

4 Thrusters (65)

5 Pull-Ups

6 Hang Power Cleans (65)

7 GHD Sit-Ups

8 Wall Balls (14)

9  KBS (35)  

10 Cal Bike

11 Push-Ups

12 Clean & Jerk (65)

Anthony & Danielle 151222

PRE-WORKOUT (5)

Lax Ball Pecs/Lats

 

WEAKNESS WARM-UP I (10)

3 Rounds

20 SUs -> 10 DUs x 3

10 Beat Swings

5,  5 PVC RDLs

1.1 Muscle Ups/Ring Dip and Pause

CONDITIONING (15)

EMOM 15

Min 1:  15 Med Ball Slams 20/14

Min 2:  10/7 Cal Assault Bike

Min 3:  12/8 Cal Row

Core (10)

21 - 18 - 15 - 12 - 9

L - Sit

Weight Hip Extensions w/ 2 second pause at the top 35/20

  

STRETCH (5)

Hip Flexors

Anthony & Danielle 151220

PRE-WORKOUT (5)

Lax Ball Pecs/Lats

 

WARM-UP I (10)

A.D. 2 Miles

UPPER BODY STRENGTH (12)

5 Rep Bench Press

Set 1: 130/55

Set 2: 150/65

Set 3: 170/72

*In Between Sets 8 - 10 Reps Bent Over Dumbell Row 60/35

Conditioning (25)

4 Rounds For Time

10 Clean & Jerks 95/60

10 Pull-Ups

  

STRETCH (5)

Anthony & Danielle 151217

PRE-WORKOUT (5)

Lax Ball Traps/Lats

 

WARM-UP I (10)

3 Rounds

10/7 Cals A.D.

10 Russian Swings

10/7 GHD Sit-Ups

1 Hip Extension + 1 MU/2 Ring Negatives

UPPER BODY STRENGTH (12)

Every Minute For 12 Minutes

Odd: 6/3 HSPU + 2, 2 Pistols 

Even: 6/3 Pull-Ups +20/15 DUs

AEROBIC CAPACITY (25)

4 Rounds

1/0.75 Mi A.B.

10 Split Jumps

20 OH Walking Lunges

30 Toe Touches

40 Single Unders

  

STRETCH (5)

Anthony 151216

PRE-WORKOUT (5)

Lax Ball Hamstrings

 

WARM-UP I (10)

3 Rounds

10 Cals Rower

10 Light Wall Balls

10 Good Mornings 33

STRENGTH (25)

WU 10, 6, 4, 2

Barbell, 95, 135 165, 185

Then,

10 Rep Back Squat 165

Rest 2 Minutes

20 Rep Back Squat 130

Rest 3 Minutes

30 Rep Back Squat 100

*Enjoy Your Rest In Between Sets

CONDITIONING I (16)

5 Rounds

7 Cals A.D.

7 Burpees

7 Power Cleans 95

7 Wall Balls 20

7 Box Jump Overs 24"

Rest 2 Minutes

  

STRETCH (5)

Anthony & Daniella 151215

PRE-WORKOUT (5)

Lax Ball Pecs

 

WARM-UP I (10)

3 Rounds

10/7 Cals A.D.

10 Air Squats

5,5 RDLs w/ PVC

10 Push-Up Plus + 10 Moving Planks

STRENGTH (25)

WU 10, 6, 4, 2 Reps

Barbell, 95, 135 165/ Barbell, 35, 45, 55

Then,

10 RM Bench 165/60

Followed By,

3 Sets of:

10/12 Dumbbell Bench Press 55/25

10 Trap Bar Deadlifts 155/90

CONDITIONING I (16)

4 x 2 Min AMRAP

Row 350/300

Max Push-Ups Time Remaining

Rest 2:00 Minutes

  

STRETCH (5)

Anthony & Danielle 151214

PRE-WORKOUT (5)

Foam Roll Back and Shoulder

 

WARM-UP I (10)

3 Rounds

40 SUs+ 20/10 DUs

15 Banded External Rotation R & L

10 Banded Extensions From Floor

1 Hip Extension + 1 Perfect Muscle Up/10 Elevated Ring Rows

STRENGTH (25)

Every 30 Seconds For Five Minutes

Build to a Heavy Snatch Grip Push Press

Every 30 Seconds Five Minutes

Build to a Heavy Snatch Balance

Every Minute For Five Minutes

Build to a Heavy OHS

Every Minute For Five Minutes

Build to a Heavy Front Squat

CONDITIONING (20)

Together, For Time

40 OHS 95/65

300 DUs {10 x (20/10) DUs}

40 OHS 95/65 

  

STRETCH (5)

Anthony & Danielle 151210

PRE-WORKOUT

Lax Ball Back

 

WARM-UP I (10)

3 Rounds

1 Minute Negative Split on A.D.

5 Single Leg RDLs w/ PVC

5 Bulgarian Split Squats

ODD OBJECT CONDITIONING(15)

 4 Unbroken Rounds

25 SUs + 25DUs

Farmer's Carry w/70lb Kettlebells

10 Step-ups

 

Rest 1 Minute

CONDITIONING (15)

10 Rounds

A.B.

30" On/60" Off

@68 RPM

 

 

STRETCH (15)

Anthony & Danielle 151208

PRE-WORKOUT

Barbell Mobility

WARM-UP I (10)

3 Rounds

100 Single Unders

30" Dead Hollow Hang From Pull-Up Bar

1 Hip to Ring + 1 Pull to Bottom of Dip + 1 MU/10 GHD Sit-Ups

BODYBUILDING/ACCESSORY (15)

3 Giant Supersets

6-8 Pendlay Rows, Starting @ 95/55, Climbing

10 Preacher Curls on GHD, Starting @ 55/25, Climbing

Then,

Bench Press 10, 8, 6, 4, 2 

(160, 165, 170, 175, 180/55, 60, 65, 70, 75)

Minimize Rest

Three Sets
Overhead Dumbbell Tricep Extension

CONDITIONING (5)

Together, For Time:

80 Thrusters 95/65

60 Lateral Burpee Box Jumps

4,000 Meter Row @1:55/2:08 500M

2 Mile Bike @65/55 RPM

STRETCH (10) 

Anthony & Danielle 151207

PRE-WORKOUT

Barbell Mobility

WARM-UP I (10)

300M Row

Then,

3 Rounds:

15 GHD Hip Extensions 25/15# Plate

10 Batwings (1" Pause)

Accumulate 30" L-Sit/Hollow Hold on Rings

GYMNASTICS PULLING (15)

9, 12, 9, 9, 11 Pull-Ups

9 Negatives (3") Each Then 3, 2, 2, 3 Pull-Ups

CONDITIONING (5)

3 Individually Timed Rounds

5 Push-Press 115/65

10 Deadlifts

15 Lateral Burpees

20 Wall Balls 20/14

Rest 3 Minutes

STRETCH (10) 

Anthony & Danielle 151204

PRE-WORKOUT

Barbell Mobility

WARM-UP I (10)

2 Rounds

10 Cals

10 Elevated Ring Rows

10 Push-ups

STABILITY (5)

3 Rounds

5 Windmill L&R (44/30)

1 TGU L&R (53/35)

CONDITIONING (20) 

4 Sets Alternating

2+1 Muscle-Ups + 5 Deadlifts 185

12 Pull-Ups (As High As Possible) + 5 Deadlifts 115

Then

Deadlift Hold 155/105 While

Rowing 500/400m Each

Then 

Front Rack Hold 135/95 While

Biking 0.75/0.5 Miles Each

Then 

Overhead Hold 115/75

Complete 100 TTB/GHD Sit-Ups Total

STRETCH (10) 

Anthony & Danielle 151203

PRE-WORKOUT

Barbell Mobility

WARM-UP I (10)

3 Miles A.D.

Negative Splits

3:20/3:00/2:40

3:35/3:25/3:15

WARM-UP II (15)

Every 90" For 12 Minutes

1 Front Squat (Starting w/ Barbell)

In Time Remaining Smash Adductors

Perfect Form, Only Increase Weight  By 10# If Pain Free ROM

SHOULDERS (5)

3 Rounds

1 TGU L&R

STRENGTH (20) 
3 Sets
10/15 DB Bench Press 60/25
20 Hip Extensions

CONDITIONING (20) 

For Time
Row1000 @1:55/2:10
Row 750 @1:55/2:10
Row 500 @1:55/2:10

In Between Rounds Complete the Following
10 DB Strict Press 35/20
10 Alt Step-Ups + Alt Bicep Curl

STRETCH (10)