Danielle 151030

WARMUP (15)

TBA

STRETCH (5)

Hips/Adductors

CORE/CONDITIONG (30)

EMOM 7

7 TTB + 13 DUs

Rest 3 Minutes

3 x 10 Weighted Back Extension (10)

Rest 3 Minutes

EMOM 7

2-3 HSPU + 0:20 Hollow Rock Hold

Anthony & Danielle 151027

WARMUP (15)

3 Super Sets of:

A.D. 10/7 Cals

10 1 Arm Dumbell Bent Over Dumbell Row

A.D. 10/7 Cals

20 Skull Crushers

STRETCH (5)

Hips/Adductors

CONDITIONING (30)

800m Run x 2 (Rest 3' Btwn Sets) Sub 3:15/4:15

600m Run x 2 (Rest 3' Btwn Sets) 0:50/0:57

400m Run x 2 (Rest 2' Btwn Sets) Sub 1:40/2:05

200m Run x 2 (Rest 2' Btwn Sets) 0:50/0:57

CORE (10)

EMOM 10

0:30 Hollow Rock Hold

3 x 10 Weighted Back Extension

Anthony & Danielle 151027

WARMUP (10)

2 Rounds

Row 10 Cals

1:00 Banded Shuffle

10 Narrow Grip Bench Press

STRENGTH (20)

Every 3 Minutes For 12 Minutes

10 Back Squat 155, 170, 185, 155/95, 105, 115, 95

STRENGTH II (15)

Upper Body Pull

3 Rounds:  5 Pull-Ups, 3 C2B, 1 Bar Muscle-up

Rest 2 Minutes Between Attempts

5-4-3-2-1 Rope Climbs Without Dismounting

Rest as needed

CONDITIONING I (7)

For Time, As a Team, One Person Working
80 Row Calorie
80 Swings
80 Box Jumps Overs
80 Burpees

STRETCH (10)

Anthony & Danielle 151027

WARMUP (10)

3 Rounds

1 Minute A.B.

10 Box Jumps-Step Down

5/2 L-Sit Pull-Ups

STRENGTH (20)

Bench Press

8 x 130/58

6 x 150/67

4 x 170/77

4 x 180/80

Rest 90" Between Sets

CONDITIONING I (10)

10 Sets

AFAP 10/7 Calories A.D.

Rest Exactly 90"

May Perform 3" Rolling Start

CONDITIONING II (7)

7 Min AMRAP

7 Power Cleans 75/45

7 Thrusters

7 Pull-Ups

STRETCH (10)

Pec Stretch w/ Plates

Anthony & Danielle 151022

WARMUP (10)

Row 500/400

Snatch Series

STRENGTH (10)

5 Min EMOM
1.1 Power Snatch, Climbing
Start at 75/35

5 Min EMOM
2 TNG Power Snatch, Climbing

CONDITIONING I (30)

4 Rounds of Cindy

20 Snatches @ 95/55

4 Rounds of Cindy

20 Clean & Jerks @115/65

4 Rounds of Cindy

STRETCH (10)

Anthony & Danielle 151020

WARMUP (10)

Row/Band Drills
Lax Ball Shoulders

STRENGTH (10)

10 Min EMOM
1 Clean & Jerk, Climbing
Start at 110/55

CONDITIONING I (20)

5 Rounds For Time:

Prowler Push 90/45

20 Wall Balls (Unbroken or Start Over)
1 Legless/Rope Climb

CONDITIONING II (15)

10/7 Min EMOM:

10/7 Cals A.D. + 1 Burpee
9/6 Cals + 2 Burpees
....
1 Cal + 10/7 Burpees

STRETCH (10)

Anthony 151014

WARMUP (10)

Row 350m

 

2 Rounds

2 TGUs R & L

10 Light Ball Balls

 

Sotts Press, Drop Snatch, Snatch Balance,

 

 

STRENGTH (20)

Build to a Heavy Snatch Deadlift Off Risers

 

Every 2 Minutes For 10 Minutes

Squat Snatch + 3 OHS

 

CONDITIONING (20)

4 Rounds For Time:

24 Walking Lunges w/45lb Plate

12 Swings 53

6 Plate Burpees

 

 

STRETCH (10)

Anthony & Danielle 151013

WARMUP (10)

Row 500/400m

Barbell Work

STRENGTH I (18)

Every 90" For 6 Minutes

Power Clean x 2 Reps

Every 90" For 6 Minutes

Clean x 2 Reps

Every 90" For 6 Minutes

Deadlift x 4 Reps

STRENGTH II (15)

4 Sets of:

1 Muscle Up/2 Strict Pull-Ups

Rest 30"

3-4 Strict C2B Pull-ups/C2B Pull-Ups

Rest 30"

CONDITIONING I (15)

EMOM 12

8/6 Cals A.D.

STRETCH (5)

Anthony & Danielle 151002

WARMUP (10)

Row 50/40 Cals

Then

Shoulder Kettlebell Smash

Shoulder Barbell Stretch

TECHNIQUE (10)

MU Wave

{Min 1: 1 Unbroken MUs

Min 2: 2 Unbroken MUs

Min 3 Unbroken MUs}

Repeat 3x

Build to a Heavy Squat Clean and Jerk

CONDITIONING I (15)

3 Rounds For Time

15 Front Squats 115

5 Stone to Shoulder

5 Min AMRAP

Squat Clean & Jerk 60

CONDITIONING II (15)

3 Rounds For Time

15/10 Cals

15/10 TTB/GHD Sit-Ups

STRETCH (5)

Anthony & Danielle 151001

WARMUP (15)

Run 5 Laps

Then Mobility 

STRENGTH (20)

4 Giant Sets of:

5 Weighted Strict Pull-ups 25/BW

5 Weighted Strict Dips 25/BW

5 Deadlifts 155/105

Rest 2 Minutes In Between Sets

CONDITIONING (20)

20 Min EMOM

Even:  15 DUs/8 DUs + 10 KBS

Odd: 8 Burpees

STRETCH (5)