Anthony & Danielle 150731

WARMUP (10):    

2 Rounds

20 Cals A.D.

10 Toe Squats

 

MOBILITY (10):  

Hip Stretch

Calves

 

STRENGTH (20)

2 Rounds

8 Single Leg Barbell Deadlift L&R

50/20 Unbroken DUs

Sled Complex

40m Sprint Down & Back

30m Sprint Down & Back

2 0m Sprint Down & Back

*Must be under 90 seconds

 

CONDITIONING (20)

Probably Just 2 Rounds...

 

13 Front Squats 115/65

Row 31 Cals

13 Cals A.D.

Walk to #3 with 70/44 KBs

 

Rest 3 Minutes

STRETCH (10)

Everything.

Anthony & Danielle 150730

WARMUP  (10):  

20 Cals

20 Red Band Pull-Aparts

10 Good Mornings

10 GHD Back Extensions w/15

10 Upright Row

 

STRENGTH (20)

30 Steps Front Rack Position

10 Strict Handstand Pushups

3  Legless Rope Climbs

20 Steps Front Rack Position

10 HSPU

2 Legless Rope Climbs

10 Step Ups Front Rack Position

10 HSPU

1 Legless Rope Climbs

STRETCH (10)

Quads and Glutes on Wall

Anthony, Danielle & Tim 150721

WARMUP  (10):  

2 Rounds

0.5 Mile A.D.

10 Air Squats

10 Cat Cow

Walking Single Leg RDL

STRENGTH (20)

5 (45/25s) - 5 - 5 - 5 - 5

Trap Bar Deadlift 

CONDITIONING (21)

21 Min Clock

Minutes 0 - 2:  Max Cal Row

Minutes 2 - 4:  Max Wall Balls

Minutes 4 - 6:  Deadlift Hold 155 - 185

Rest 1 Minutes, Repeat 2x

STRETCH (10)

Quads and Glutes on Wall

Anthony & Danielle 150720

WARMUP  (10):  

1 Mile A.D.

Band Stretches

CONDITIONING (28)

28 Min EMOM

Min 1:  15/8 Cal Sprint A.D.

Min 2:  10 Dips/10 Push-ups to Target

Min 3:  15 Goblet Squats 53/35

Min 4:  10/5 Strict/Kipping Pull-ups

CORE

Weighted Planks/Side Planks

Anthony/Danielle&Tim

WARMUP  (10):  

2 Rounds

EMOM For 6 Minutes

A.S w/Band

Box Jumps

A.S. w/Band

Spiderman

OHS Hop

Duck Walk

STRENGTH 

Front Squat 2 - 2 - 2 - 2 - 2 - 2 - 2

190 -195/100 - 105

 

CONDITIONING (20)

200m Run (20 PU)

10/6 Cal A.D.

10/6 Cal Row (20 A.S.)

400m Run (40 PU)

20/12 Cal A.D.

20/12 Cal Row (30 A.S.)

800m Run (60 PU)

30/18 Cal A.D.

30/18 Cal A.D. (50 A.S.)

 

*Time Caps 30"/60"/90"

Anthony & Danielle

WARMUP  (10):  

2 Rounds

Run 1 Lap

10 Russian Swings

1 Wall Walk

GYMNASTICS(15)

EMOM For 12 Minutes

Even:  7 - 10 Beat Swings

Odd:  10 GHD Back Extensions

 

WARM-UP (15):

5 Sets Band Sprints (Green)

Rest 1 Minute Between Sets

 

CONDITIONING (20)

10 Rounds

5 Cals A.D.

5 Burpees

Rest 15"

 

STRETCH:

Lax Ball Hamstrings 2 Minutes L & R

A.D. 4 Minutes Conversational Pace

2 Minutes Knees to Side

Accumulate 2 Minutes Left Knee Over

Accumulate 2 Minutes Right Knee Over

A.D. 6 Minute Conversational Pace

Accumulate 2 Minutes Left Knee Pin

Accumulate 2 Minutes Right Knee Pin

Box Stretch Hamstrings L & R

A.D. 4 Minutes

Band Stretch

WARMUP  (10):  

2 Rounds

1 TGUs R&L

5 Tempo Push-ups

Hold the Bottom of a Dip 15 Seconds

10 Cals A.D. 

WARM-UP (15):

2 - 2 - 2 - 2 - 2 Bench Press

STRENGTH (15)

Every 2 Minutes For 12 Minutes (6 Sets)

1 Thruster +

1 Push Press +

1 Push Jerk +

1 Split Jerk

CONDITIONING (20)

3 Rounds For Time:

21 Deadlift 145/65

15 Pull-ups/Swings 35

9 Front Squats

Anthony & Danielle 150707

WARM-UP (15):

With Partner

3 Laps (Together)

1 Lap Farmer's Carry 53/35 (Individual)

2 Laps  with Sandbag 70/50 (Individual) 

MOBILITY (5):  

Super Spidermans

STRENGTH (8)

8 Minute EMOM

2 Back Squat 200/110

CONDITIONING (20)

5 Rounds (Each) For Time:

20 Jump Squats 45/25

20/14 Cals Row

STRETCH (12)

Anthony & Danielle 150706

WARMUP (10):

Row 1000/750 @ 2:00/2:20

STRENGTH(10):

3 Sets For Time:

20/10 Strict Pull-ups

OLY (16):

Every 2 Minutes For 8 Minutes 

1 High Hang Clean + 1 Hang Clean

Every 2 Minutes For 8 Minutes

1 Halting Clean Dead lift + 1 Power Clean

METCON (15):  

9 - 7 - 5 Power Cleans 125 - 135

15 - 12 - 9 TTB

21 - 15 - 9 Hand Release Push-ups

Anthony, Danielle & Tim

WARMUP (10):

3 Rounds

7 Fronts Squat

7 Push Press

7 Front Rack Lunges

Jog to Fence and Back

POWER (10):

4 Sets Down & Back 

Sled Pull HAF (2 - 3 Plates)

STRENGTH (15):

15 Minute Cap

"Bench Press-athon"

100 Bench Press 110/45

*Every Time You Break 1 Legless Rope Climb/10 Renegade Rows

BURNER (12):  

Every 2 Min for 12 Min

30/15 DUs

Max Cals A.D.

Tim 150701

WARMUP (10):

Jog #2,3

6 Renegade Rows

Dumbbell Bear Crawl, 12 Steps

OLYMPIC (16):

Every 2 Minutes, for 16 Minutes

Halting Clean Deadlift + Hang Clean + Clean

CONDITIONING (12):  

For Time:

4 Rounds

10 Pistols

10  HPC 105

POWER (10):

4 Sets Down & Back 

Sled Pull HAF (2 - 3 Plates)