Anthony & Danielle 150227

Warm-up (15)

Accumulate 50/35 Cals on A.D.

3 Rounds

4 Straight Leg Deadlifts

5 Barbell Curls

6 Strict Press

7 Good Mornings

Strength I (15)

3 Rounds NFT

5 x 6 Bicep Curl

5 x 8 Dumbell Bench Press

45" Hanging L-Sit

Conditioning ~ Chipper (30)

50 Wall Balls 20 (50 A.S.)

40 Cals Row

30 Swings 53 (Can Be Russian)

20 TTB (Reverse Lunges)

10 Burpees (No Push-Up)

Anthony & Danielle 150226

Warm-up (15)

Accumulate 50/35 Cals on Rower

Barbell Mobility and Stretching

Strength I (15)

Build to a Heavy C & J/

3 Rounds NFT
Suitcase DL (8 R&L)
Seat Turkish Get-ups (2R&2L)
Max Strict Pull-ups (2RB)

Conditioning (30)

EMOM x 28

Minute 1:  1 - 2 Clean & Jerks 145/8 DB Clean & Jerks

Minute 2:  40 DUs or Max 40"/40" A.D.

Minute 3:  2 Bar Muscleups/8 - 10 Ring Rows

Minute 4: Rest

Ryan

Warm-up/Shoulder Health (15)

Accumulate 50 Cals on A.D.

5 - 10 Russian KB Halos Clockwise-Counterclockwise

3 KB Arm Bars R & L

Skill EMOM x 12

Minute 1:  1 - 2 HSPU/Walk
Minute 2:  4 - 7 KPU/Hip to Bar
Minute 3:  Rest

Conditioning (10)

Row 2k (Strategy)

Anthony 150224

Warm-up/Shoulder Health (15)

Accumulate 50 Cals on A.D.

5 - 10 Russian KB Halos Clockwise-Counterclockwise

3 KB Arm Bars R & L

Strength I (20)

Front Squat x 5

100, 120, 140, 150, 160

In Between Sets Strict Press x 10

75, 80, 85

Conditioning (10)

EMOM x 10

3 Thrusters 95

4 Pull-Ups 

5 Burpees

Warm-up/Shoulder Health (15)

5 - 10 Russian KB Halos Clockwise-Counterclockwise

3 KB Arm Bars R & L

3 Rounds NFT

KB Hang Snatch

KB Full Snatch

Strength I (10)

Bench Press 

5 (150) - 5 - 5 - 5 - 5

In between Sets 1 C & J

Danielle
Alt Between Sets of 10 Incline BP and 10 Pec Flys

Conditioning (20)

5 Rounds For Time
3 Heavy Clean & Jerks (125)
25 Unbroken Wall Balls
Rest 1:00

Danielle
7 Cals AFAP
21 Barbell Thrusters
Rest 1:00 Minute

Tim 150219

Warm-up (10)

Build to a Heavy Power Clean + Squat Clean + L + R Reverse Lunge

& Spiderman, Pigeon & Figure 4

Conditioning (20)

20 Min Clock

Min 1:  Row 40" Cals

Min 2:  5 Squat Cleans (115)

Min 3:  20 DUs

Min:  4 Row 40" Cals

Min 5:  5 Power Cleans (115)

Min 6: 10 Burpees

Min 7: Row 40" Cals

Min 8:  10 Alternating Reverse Lunges

Min 9:Rest

x 2

Min 19, 20 Max Cals A.D.

Stretch (10)

Anthony 150219

Warm-up (15)

Glute-Hip #1

Dumbbells

Strength I (10)

3 Sets NFT

1 L-Sit Rope Climbs

Rest as Needed

Strength II (20)

EMOM x 15

5 Rounds of:

Min 1: 7 Back Squats at 135

Min 2:  5 Bounding Tuck Jumps

Min 3:  5 Toes to Rope

Conditioning (10)

For Time:

40 DUs

20 Cals A.D.

10 Burpees

40 DUs

15 Cals A.D.

5 Burpees

40 DUs

10 Cals

Tim 150218

Warm-up (20)

Shoulder MOB

Min 1:  10 - 15 Goblet Squats

Min 2:  20 Alternating H2H Swings

Min 3:  10 Push-ups/Dynamic Sit-ups 

Min 4:  Rest

Min 1:  8R & 8L KB Front Squats

Min 2:  5 - 8 R RDLs

Min 3:  5 - 8 L RDLs

Min 4:  Rest

Min 1:  5 - 8 R & L KB OHS or Fwd Lunge

Min 2:  5 - 8 R Windmills

Min 3:  5 - 8 L Windmills

Min 4:  Rest

Conditioning (30)

10 Min Ascending Ladder 

1 Pull-Up

1 Back Squat 155

Rest 5 Minutes

5 Min AMRAP

20 Kettlebell Swings 

20 Push-ups

Rest 5 Minutes

5 Min AMRAP

25 DUs

10 Burpees

Stretch (10)

Anthony 150217

Warm-up (15)

Shoulders

Technique Row

Hollow Snaps

Strength (15)

3 Sets NFT

12 V-Ups

12 Alt Reverse Barbell Lunges (95)

30 DUs

6 Upright Rows (90)

Conditioning (20)

For Time:

21 - 18 - 15 - 12 - 9 

Cals

Swings

Immediately Into

3 Weighted Plank Holds

Anthony 150216

Warm-up (20)

Connectivity

3 x 8 Narrow Arm PVC Raises

3 Rounds NFT

30" Chin/Toes HS Hold

30" Shoulder Taps

30" Handstand Shoulder Taps

20 DUs

Three Position Snatch (floor, hang, power)

Skill EMOM (15)

Alternating Every 90 Secs

Three Position Snatch

10 Ring Dips

Conditioning (20)

2 Rounds For Time

7 OHS 

14 TTB

14 Burpees to Bar

Rest 2:00 Minutes

7 Power Cleans

14 Pull-ups

14 Burpees to Bar

Anthony & Danielle 150212

Warm-up (20)

Shoulder MOB

Min 1:  10, 15, 20 Goblet Squats

Min 2:  20 Alternating H2H Swings

Min 3:  10 Push-ups/Dynamic Sit-ups or Prone Plank

Min 4:  Rest

Min 1:  8R & 8L KB Front Squats

Min 2:  5 - 8 R RDLs

Min 3:  5 - 8 L RDLs

Min 4:  Rest

Min 1:  5 - 8 R & L KB OHS or Fwd Lunge

Min 2:  5 - 8 R Windmills

Min 3:  5 - 8 L Windmills

Min 4:  Rest

Conditioning (20)

3 Min AD for max Cals (Goal 45)

Then,

5 Rounds for Individual Time:

10 Push Press 95 - 105/50 - 55

10 Burpee Box Jump Overs/Modified Burpees

Rest 1:00 Minute

Stretch (10)

Tim 150211

Warm-up (15)

Shoulder MOB

1 Rounds of

5 Pause Goblet Squats w Band

20 Alt. H2H Swings
5 R&L RDLs

10 Butterfly Sit-ups

5 Windmills  R&L

5 R&L OH Lunges

Strength (12)

At the top of each minute for 12 minutes

45 seconds DUs

30 seconds DB strict press (25/30)

45 seconds box jump overs (24/20)

30 seconds ring dips 

Conditioning (20)

3 Sets of:

30 Cals A.D.

20 Front Rack Lunges 95

30 Sec L-Sit

Rest 3 Minutes In Between Sets

Stretch (10)

Pike Stretch On Box

Anthony & Danielle (150210)

Warm-up (15)

2 Rounds of

8 Steps Red Band R & L

15 DUs

8 Single Leg RDLs R& L

15 DUs

8 Squats w/Band & KB

Strength (20)

Front Squat

Anthony 

2 x 10 @ 130, 140

2 x 5 @160, 165

Danielle

4 x 10 @ 80

Conditioning (15)

Anthony:

Row 2K

EMOM Death By Thrusters (65)

Danielle:

Row 2K

Every 2 Minutes Complete 12 Weighted Step Ups

Stretch (10)

Pike Stretch On Box

Anthony & Danielle 150209

Warm-up (15)

Banded Y - T - W

Glutes Activation

Skill (12)

12 Minute EMOM

Even:  8 C2B Pull-Ups/4 Pull-Ups (Purple + Red)

Odd: 4 Handstand Push-Ups/4 KB Clean & Jerks 

Conditioning (15)

15 Minute AMRAP

Anthony

5 Deadlifts 155

10 Push-ups

15 Box Jumps

Danielle

5 Knee Ups

7 Push-Ups

9 Air Squats

12 Russian Swings 35

Tim 150207

Warm-up (15)
Thoracic Extension

Banded Y-T-W

8 Push-ups
8 Push-up Plus

8  Yoga Push-ups
Pike Stretch Boxes

8 Front Plank Anti Rotation Shoulder Touches

 8 Deep Squat Thoracic Rotations

Strength (20)

5 Sets Climbing:
3 Hang Cleans, 3 Front Squat

Conditioning (15)

Row 2000M

EMOM 10" L-Sit

Anthony & Danielle 150206

Warm-up (15)

Banded Y - T - W

Thoracic Squat

Skill (12)

12 Minute EMOM

Even:  5 OHS w/ 2" Pause at Bottom

Odd: 7 K2E

Conditioning (15)

Anthony

Row 2K

EMOM 10" L-Sit

Danielle

Row 1500m

E2MOM 30" Plank

Anthony & Danielle 150206

Warm-up (15)
Thoracic Extension

Standing Face Pulls + External Rotation

Bent Over Plate Pulls

8 Push-ups
8 Push-up Plus

8  Yoga Push-ups
Pike Stretch Boxes

8 Front Plank Anti Rotation Shoulder Touches

8 Deep Squat Thoracic Rotations

Skill (10)

3 x 10 Knees to Elbows

Strength (20)

5 Sets Climbing:
3 Hang Cleans, 3 Push Jerk

Conditioning (15)

4 Rounds:
7 Hang Cleans (95)/ 7 Cals
25 DUs/50 SUs
7 Kipping Pull-ups/5 Pull-ups

Sunday WOD 2/8

WU – REVIEW (ATLAS STONE, ROPE CLIMB, TIRE FLIP)

PART 1:

For 36 Minutes, Every Other Minute:

1.) Burpee Farmer Carry with HEAVY pair of KB 

2.)  Alternating Left & Right Shoulder w/Atlas Stone 

3.) 1 - 2 Rope Climbs/Max L - Chin-ups/Max Chin-ups

4.) AMRAP Tire Flips

5.) 20 Strokes on Rower

6.)  Accumulate 20, 30, 40 Sec Parallette, Ring or Stand Support

[Note:  For Equipment Purposes, Divide Class Into 6 Groups,  Subdivide Each Group into Odd/Even Minutes.  This will comfortably suite a class of 24 people. (Only 2 people working on a movement at any given time).  However set-up 3 pieces of each equipment just in case.]

Tim 150204

Warm-up (5)
Row 500 (Stroke Rate <25)

Strength (25)

Back Squat

1 x 10 @ 60 155

1 x 10 @ 65 165

1 x 8 @ 70 185

1 x 8 @ 75 195

Conditioning (15)

AMRAP 15:

1 Clean and Jerk, 35s

1 Round of Cindy

2 Clean and Jerks, 35s

1 Round of Cindy

Stretch

Anthony & Danielle 150204

Warm-up (5)
Squat Mobility

Strength (25)

EMOM x 10

Odd: 10 Front Squats 105/55

Even: Rest

Rest 5 Mins

EMOM x 10 

Odd: 10 Deadlifts 125/5 L & 5 R (25)

Even: Rest

Conditioning (14)

HIIT

7 Rounds of 1 Min AMRAP

10/6 Cals A.D., Burpee to Target

Rest 1 Min

Stretch

Anthony & Danielle 140203

Warm-up
Row 500m (Stroke Rate <25)

Strength:

10 RM Thruster

5 RM Weighted Strict Pull-up (Purple)

5 RM Thruster

3 RM Weighted Strict Pull-up

3 RM Thruster

1 RM Weighted Strict Pull-up

Conditioning

4 Rounds:

3 Minute AMRAP:

3 Box Jumps 24+/3 Burpees

6 Goblet Squats 53/25

9 Push-Ups

Rest 1 Minute

Core:

2 Rounds:

2 Min AMRAP 

10 HR

10 V-Ups

20 Russian Twists

1 Min Plank Hold