Anthony & Danielle 150130

Warm-up
Row 500m (Intensity 5)

WOD I: Reverse Tabata

4 Minutes

10" On (10 Intensity) /20" Off (5 - 6 Intensity)

Rest 4 Minutes

WOD II: Tabata

4 Minutes

20" On (8 - 9 Intensity) /10" Off (3 - 4 Intensity)

Rest 4 Minutes

WOD III: 10 Minute Strict Cindy

1 Rope Climb/5 Pull-Ups

10 Push-ups

15 Air Squat

Rest 4 Minutes

Core

Superset

30" HR

30" Moving Plank

30" Side Plank R

30 " Plank

30" Side Plan L

Anthony/Danielle/Tim

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Red Band Warm-Up

Part I: Strength

1 - 1 - 1 - 1 - 1 - 1 - 1

Thruster/Push Press/Push Jerk/Split Jerk

Part II: Conditioning

2 Rounds For Time 

20 Swings 53

15 Wall Balls 20/8

10 TTB/Strict Leg Raises

Rest 5 Minutes

2 Rounds For Time

15 Swings 53

10 Wall Balls 20/8

5 TTB/Strict Leg Raises

Rest 5 Minutes 

50/30 Cals A.D. For Time

Part III: Stretch

Ryan and Janel 150126

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Red Band Warm-Up

Part I: Strength

2 Rounds 

30" Stand Dips

30" Push-Ups

30" Burpees

Rest 1 Minute

30" Pull-Ups (Purple/Purple)

30" Dual  Ring Rows

30" Single Arm Row

Part II: Conditioning

3 Rounds For Time

150/100 Single Unders

50/40 Air Squats

25/15 Calories

Part III: Stretch
2 Min Couch Stretch
Banded Hammies

Danielle 150122

Part I: Strength

Death By Front Squat #45

Starting at 3

Part II: Conditioning

21 - 15 - 9

Reverse Lunges 15#
12 - 9 - 7
Push-Ups

50 Single Unders After Each Round

Part III: Stretch
2 Min Couch Stretch
Banded Hammies

Tim 150121

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Part I: Tempo Back Squat 

1 x 8 Bar (45)

1 x 6 x 30% (75)

1 x 4 (50%) (100)

1 x 3 (60%) (150)

5 x 3 Starting @ (170,175,180,185,190)

Part II: Conditioning

3 Total Rounds

30" On/30"Off

DUs

DB Thruster 25

Step-Ups w/DBs

Burpee Over the Box

Part III: Core

Accumulate 2:00 in an L-Sit

Anthony & Danielle 140119

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Part I: Skills 

Three Sets NFT

Pull-Ups: Pause 1" in hollow rock, 2" at top of the movement

L - Sit 30 - 45"

Part II: Conditioning

Three Rounds For Time For Time:

10 Cals A.D. 

10 Strict Burpees

@6:00 Minutes Complete Three Rounds For Time

10 Dumbell Strict Press 30/20

10 Weighted Step-Ups

@12:00 Minutes Complete Three Rounds For Time

8 Dual Ring Rows

8 Strict Ring Dips/Stand Dips

@18:00 Minutes Complete Three Rounds For Time

10 Cals A.D. 

10 Strict Burpees

Part III: Stretch
2 Min Couch
Banded Hammies

Anthony & Danielle 150119

Part I: Tempo Back Squat 

1 x 8 Bar (45/15)

1 x 6 x 30% (75/35)

1 x 4 (50%) (100/45)

1 x 3 (60%) (150/75)

5 x 3 Starting @ (170,175,180,185,190)/(80, 80, 85, 85, 90)

Part II: Conditioning

3 Total Rounds

30" On/30"Off

OHS 75/35

Burpee/Push-up

Thruster

TTB/Burpee

Part II: Core

Accumulate 2:00 in an L-Sit

Tim 150108

Part I: Back Squat

1 x 8 (65%) 170

1 x 8 (70%) 180

1 x 6 (80%) 210

1 x 6 (85%) 220

Part II: Power Drill

3 Rounds

5 Power Clean 125

10 Burpees

15 KBS 

20 Wall Balls

1:1 W/R

Part III:  Midline Accessory Work

Anthony & Danielle 150108

Part I: Push Press 

1 x 8 (40%) 65/35

1 x 6 (50%) 80/45

1 x 4 (60%) 95/55

1 x 3 (70%) 110/65

6 @ 70% 110/65

1 @ 90% 140/85

6 @ 73% 115/70

1 @ 93% 145/85

6 @ 75% 115/70

1 @ 95% 150/90

Part II: Back Squat/Box Squat

1 x 8 (65%) 165

1 x 8 (70%) 175

1 x 6 (80%) 200

1 x 6 (85%) 210

/

2 x 5 - 7 R & L

Part III: Conitioning

12 Min EMOM 

Even:  A.D. 20" (Max Effort)

Odd:  15 Heavy Russian Swings

Anthony & Danielle 150105

Part I: Warm-up

Row 300m

2 Rounds

Clean Grip - 5 Deadlifts + 5 Power Cleans + 5 Front Squats

2 Rounds

Snatch Grip - 5 High Pulls + 5 Power Snatches + 5 OHS

Part I: 10 Min EMOM

Even: 4 Deadlifts @ 80% 200/95

Odd:  8 Ring Dips/6 Ring Pushups

Part II: Conditioning (30)

4 Min AMRAP

15 Thrusters 75/Wall Balls 10

15 Pull-ups/Ring Rows

Rest 4

4 Min AMRAP

15 Front Squats 75/45

15 Push-ups

Rest 4

4 Min AMRAP

15 Back Squats 75/45

15 Lateral Burpees

Tim 140104

Warm-Up

JJ/Mountain Climbers/Squats/Lunges/DUs

KB OH Walking Lunge

Part I: Strict Press

1 x 8 (40%) 55

1 x 6 (50%) 65

1 x 4 (60%) 80

1 x 3 (70%) 90

6 @ 70% 90

1 @ 90% 120

6 @ 73% 95

1 @ 93% 125

6 @ 75% 100

1 @ 95% 130

Part II: Conditioning 

5 Rounds For Time

30 DUs

20 Jumping Lunges

Sub 8 Minutes

Part III: Midline

Rest 5 Minutes, Then 

3 x 30" GHD Hip Extension Hold

3 x 30" HR Hold

Anthony & Danielle140104

Part 1
Every 2 minutes, for 20 minutes (10 sets):
Jerk x 2 rep
2 Strict C2B/2 Chip-ups

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80
185
95


PART 2:
5 Rounds For Time
30 DUs
20 Jumping Lunges

12 Min Cap


PART 3:
Rest 5 Minutes, Then
8 Minute Midline Tabata (20" On/10" Off), Alternating Between
Hollow Holds/Dip Stand Support
Push-Up Plank Hold