Anthony & Danielle 150930

WARMUP (15)

Row 350m

Then 2 Rounds of 

20 Wall Balls Unbroken 14

6 Single Leg RDLs w/ KB

STRENGTH (20)

Build to a Heavy Snatch Single

4 Sets of 

8 TNG Snatches Starting at 60% 1 RM

Followed Immediately By 2 Rope Climbs

CONDITIONING (24)

5 Rounds

{1 Lap 

Rest 45"}

Rest 3 Minutes

Repeat

Target Time:  1:00 - 1:02

STRETCH (10)

Anthony & Danielle 150928

WARMUP (15)

Run 4 Laps

Then 3 Rounds of 

10 Heavy Wall Balls

10 GHD Sit-ups

STRENGTH (15)

Front Squat

4 x 5 @  65, 70, 75, 75

CONDITIONING (24)

12 Minute Bergeron Beep Test

5 Pull-Ups

5 Thrusters

5 Burpees

STRETCH (10)

Anthony & Danielle 150925

WARMUP (15)

3 Rounds

A.D. 15/10 Cals (60% Effort)

10 Box Jumps

10 GHD Sit-Ups

 CORE (8)

8 Min EMOM

5 V-Ups + 7 HR

STRENGTH (15)

Build to a Heavy

3 RM Push Press EMOM 10

CONDITIONING (24)

4 x 800m

Rest 0:90 Between Intervals

Goal Pace 0:58/Lap; 1:10/Lap

  

STRETCH (10)

Anthony & Danielle 150924

WARMUP (15)

3 Rounds

A.D. 15/10 Cals (60% Effort)

20 Unbroken Wall Balls

20/10 DUs (Immediately Following)

 

 

MOBILITY (8)

Shoulders

 

CONDITIONING (30)

30 Min AMRAP

Row 350/300

2 Burpee Muscle-ups/10 Burpee Pull-ups

10 OHS 95/55

Farmer's Carry The Length of the Driveway 53/35

Anthony 4 Rounds

Danielle 3 - 4 Rounds

  

STRETCH (10)

Anthony & Danielle 150922

MOBILITY (8)

Squat Therapy

  

CONDITIONING I (16)

8 Min AMRAP

8 Back Squats 115

8 KBS 53/35

Rest 8 Minutes 

CONDITIONING II (14)

7 Min AMRAP

7 S2O 95/55

7 Push-Ups

7 Box Jumps

CONDITIONING II (12)

6 Min AMRAP

8/6 Cals A.D.

8/6 Burpees

8 Burpees

Anthony & Danielle 150921

ARMUP (10)

Row 350m

50 Wall Balls For Time

 

 

MOBILITY (8)

Hamstrings

 

STRENGTH (15)

Every 3 Minutes For 15 Minutes

Trap Bar Deadlift 

Start: 10 @155/95

Min 3: 7 @175/110

Min 6: 5 @195/125

Min 9:  7 @195/125

Min 12:  10 @175/110

  

CONDITIONING I (15)

1 Mile Run For Time

Rest 5 Minutes

 

CONDITIONING II (12)

EMOM 12

12/8 TTB

25/15 DUs

Anthony & Danielle 150918

WARMUP (10)

Row Drill

Walking Lunges w/Wall Ball

RDLs

 

 

MOBILITY (8)

Shoulder

 

STRENGTH (8)

EMOM 12

Even:  1 MU/5-6 Pull-ups

Odd:  4 - 6/3 HSPU

 

 

CONDITIONING I (24)

Sgt. Slaughter *Courtesy CFNE

3 Rounds

1 Minute to Complete:  Sprint to #1 and Back

2 Minute to Complete: Sprint to #3 and Back

3 Minute to Complete: Sprint 1 Lap

 

STRETCH (10)

Hamstrings

Anthony & Danielle 150917

WARMUP (10)

3 Rounds

Row 200/150m

15 Unbroken Wall Balls

20/10 DUs

STRENGTH (8)

Every 2 Minutes For 10 Minutes

5 Heavy OHS

CONDITIONING I (24)

Every 8 Minutes For 24 Minutes

30/15 DUs

25/20 Cals

20/25 Step-Ups 25/15

CORE (12)

3 Rounds

30" On/30" Off

V - Ups

Flutter Kicks w/ Hollow Hold

Dragon Flag

Rest

STRETCH (10)

Quads

Anthony & Danielle 150915

WARMUP (10)

2 Rounds

Jog 1 Lap

Barbell Glute Bridge

10 Russian Swings

SKILL(5)

EMOM 5

7" Clean Deadlift + Power Position Clean

STRENGTH (10)

A. 3 AMRAP Rope Climbs (Legless) 

B. AMRAP Bar Muscle-ups/Pull-ups

CONDITIONING I (15)

7 Rounds

5 Power Clean 115/65

5 Bar Facing Burpees

CORE (12)

3 Rounds

15 Abmatt Sit-ups

20 Hollow-Rocks

15 Russian Twists 25/20

STRETCH (10)

Core

Anthony & Danielle 150914

WARMUP (10)

Danielle
Row 200, Then

50 Wall Balls For Time

Anthony Walk 0.25 Miles On Treadmill
1 x 7 Pause Front Squat (2") w/Empty Barbell
Spiderman Holds L&R (1:00 Each) x 2

MOBILITY (5)

Hips/Thoracic

CONDITIONING I (15)

Danielle

20 - 15 - 10 - 5

Cals Assault Bike (80% Effort)

OH Walking Lunges w Plate 35 

(Return Both Feet Under the Plate With Each Step)

Anthony

4 Rounds 

Run 0.25 Miles (80% Effort)

25 Air Squats w/Arms Out Front
(Slow & Controlled With Perfect Form)

CONDITIONING II (20)

Danielle

4 Rounds 40" On/20"Off

1. Max Reps of Barbell Thruster 45

2. Max Reps of DUs

3. Max Reps of Push-Ups

4. Max Box Jumps

5. Rest

Anthony

4 Rounds 40" On/20"Off

1. Max Reps Distance On Treadmill

2. Max Thrusters 75

3. Max Reps of Push-Ups

4. 10 Hang Cleans 75

5. Rest

STRETCH (10)

Quads

Anthony & Danielle 150911

WARMUP (10)

30/20 Cal Row

3x3 Strict MU Transitions (3x7 Rings Rows + 7 Push-ups)

MOBILITY (5)

Hips/Shoulders

STRENGTH I (20)

Five Sets to Find a Heavy Triple Thruster (off floor)

METCONS (25)

10 Min EMOM (or for as long as possible)

1 Thruster 115

1 Muscle-up

Rest 5 Minutes

5 Rounds

6 Thrusters 95

6 C2B Pull-ups

Run 200m

{Challenge WOD Lvl 2}

10 Pull-ups

50 Wall-Balls (14)

3 Laps

Rest 5 Minutes

5 Rounds:

10 Wall Balls

6 Dips

Run 200m

STRETCH (10)

Shoulders

Anthony & Danielle 150908

WARMUP (15)

3 Rounds
5 Single Leg R.D.L  L&R
40"+ GHD Sit-Up Hold
40"+ Hip Extension Hold
10 Light Wall Balls

MOBILITY (5)

Feet/Lats/Hamstrings

STRENGTH I (20)

Bench Press  x 8: 135,145,155,165
1.1 Clean Deadlift (7") + High Hang Squat Clean
10 Alt. Hammer Curls L&R

CASHOUT (25)

10 Min EMOM
Row 150/100m AFAP

STRETCH (10)

Chest

Anthony & Danielle 150904

WARMUP (10)

Row/Y.T.W.

MOBILITY (10)

Shoulders/Glutes

STRENGTH I (18)

Every 2 Minutes for 18 Minutes

3 Halting Snatch Deadlifts

20 Goblet Style Walking Lunges (70/44) 

10 Bench Press 135/55

CONDITIONING (15)

3 Rounds For Time

15 - 12 - 9 (12 - 9 - 7)

Cals A.D.

Tire Flips

Handstand Push-ups/Push-Press 75

Anthony & Danielle 150903

WARMUP (10)

A.D. 5 Minutes

10 Banded Squats BW, Barbell, 95/65

MOBILITY (10)

Feet & Hips

STRENGTH I (30)

Back Squat 

5 x 6  @

165,170, 175, 180, 180

100, 102, 104, 106, 108

In Between Sets

3-5 Strict Muscle-up Progressions

2, 3, 2, 2, 3 Strict Pull-Ups...3 Sets Max Strict Pull-Ups Red Band

CONDITIONING (15)

3 Rounds For Time

Row 400/350m

21 KB Swings

12 Burpees Over the Rower

Anthony & Danielle 150901

WARMUP (10)

Jog 3 Laps Then,

MOBILITY (10)

Traps & Triceps

STRENGTH I (10)

10 Min EMOM

Strict Press

8,5,3,1,1,1,1,1,1,1

55,80,95,110,120,125,130,135,120-125,120-125

25,40,45,52,60,62,65,60,60,60

STRENGTH II (15)

15 Min Clock

Starting with barbell, build to a heavy

High Hang Clean + Hang Clean + Push Press

CONDITIONING (20)

20 Minute AMRAP

10 Unbroken Wall Balls 30/14

20/10 Unbroken Double Unders

Run 200m

*100 m Run Penalty After You Break