Anthony & Danielle 151130

WARM-UP/RECOVERY (10)

3 Rounds 

Row 1 Minute @ 1:55/2:10

45" Single Unders

CROSSOVER SYMMENTRY (10)

15 Pull Downs

15 Wall Angels

15 External Rotations R & L

STRENGTH (20)

Every 2 Minutes 20 Minutes 

3 Back Squats, Starting @ 135, 90

Increase weight by 10/5 # Each Set

Stop at 215/135

The first 10 Minutes:

In Between Sets Perform 10/5 Plyo Push-ups

CONDITIONING (10) 

5 Rounds

Max Strict C2B Pull-Ups + Strict Pull-ups in 20"

/Max Strict Pull-Ups + Max Kipping Pull-Ups in 20"

Rest 1 Minute Between Rounds

Anthony & Danielle 151125

WARM-UP/RECOVERY (10)

A.D. 10 Cals

Row 20 Cals

300 Single Unders

MOBILITY (5)

More! Barbell Mobility

Including Ankles

BODY-BUILDING(10)

3 Sets,

A1. 8 - 10 Prone Barbell Row 95/65

A2. 8 Hollow Cast Pulls 15/8

CONDITIONING (30) 

Happy Thanksgiving Chipper

For Time:

2/1.5 Mile Bike

50 Wall Balls

25 GHD Sit-Ups

75/50 DUs

50 Kettlebell Swings

25 Burpee Box Jumps

Anthony & Danielle 151124

WARM-UP/RECOVERY (10)

2/1.5 Miles A.B.

Every 0.5 Miles Perform 5 Man Makers 25/15

MOBILITY (5)

Barbell Mobility

LACTATE THRESHOLD/BODY-BUILDING(20)

4 Sets

Bench Press 170/75

Barbell Row, Climbing

400/350 @ 1:50/2:10 Split

STRENGTH (10) 

Build to OH Walking Lunge

STRENGTH/SPEED (25) 

Every 5 Minutes For 25 Minutes

6 OH Walking Lunges

10 Split Jumps

20 Toe Touches

20" All Out-Sprint A.B. (RPM)

Anthony & Danielle151123

WARM-UP/RECOVERY (10)

A.B. Intervals

MOBILITY (5)

Banded Movements

GYMNASTICS(15)

Every 90" For Every 12 Minutes

Set 1:  4 Deficit Strict HSPU/Kipping HSPU

Set 2:  2 Muscle Ups/10 Pull-ups

Set 3: 40/20 DUs

Set 4:  12 TTB/8 Strict Leg Raises

STRENGTH (10) 

Build to Heavy Trap Bar Deadlift

CONDITIONING (20)

15 Rounds For Time:

5 Wall Balls 30/14

3 Burpees

1 Trap Bar Deadlift 185/115

STRETCH (5)

RYAN 151122

WARM-UP/RECOVERY (10)

6 Rounds of A.B.

30" On/30" Off, Climbing

CONDITIONING (20)

3 Rounds

5 Pull-Ups

10 Push-ups

Rope Pull

3 Rounds 

4 Burpees

8 Muscle Cleans 75

12 Strict Press 75

6 Rounds of A.B.

30" On/30" Off, Climbing

STRETCH (5)

Anthony & Danielle 151120

WARM-UP/RECOVERY (10)

Rowling'

250/200m

*Burpee Penalty

MOBILITY (5)

Hips/Calves

TECHNIQUE (5)
Jerk Footwork

STRENGTH (20)

15 Minutes to Work up to a heavy 2 - Position Squat Clean + Jerk

1. Mid Thigh

2. Floor

CONDITIONING (20)

"Rahoi"

6 Rounds For Time
36 Single Unders

6 Thrusters 95/65

6 Burpees

STRETCH (5)

Anthony & Danielle 151117

WARM-UP/RECOVERY (15)

3 Sets

A.D. 1 Mile

Rest 2 Minutes Between Sets

MOBILITY (10)

Hips/Calves

TECHNIQUE (5)
Burgener Warm-Up

STRENGTH/SKILL COMPLEX (20)

Every 90 Sec for 21 Minutes

1 Snatch 

1 Muscleup (Climbing)/Rope Climb

STRETCH (10)

Anthony & Danielle 151116

WARMUP:

Run 400 m

Track Drills & Mobility

Then,

3 Rounds

Row 1:00 (1:55/2:15)

Rest 15"

45" Single Unders

STRENGTH

10 Minutes to  Build to a Heavy 6 Rep Back Squat

*In between sets perform 6  Barbell Jump Squats

CONDITIONING:

Every 5 Minutes For 25 Minutes:

6 Heavy Back Squats (TBD)

10 Squat Jumps (65/35)

10 Rebounding Box Jumps

Row for Max Power

STRETCH:

Anthony & Danielle 151112

BODYBUILDING WARM-UP (15)

Row. Intervals.

MOBILITY (10)

Band Hips On Rack

STRENGTH COMPLEX (20)

Every 3 Minutes For 15 Minutes

5 Back Squats, Climbing

185/110

CONDITIONING (20)

For Time

15 Strict Pull-Ups

20 Strict Press 95/45

15 Strict Pull-Ups

20 Push Press 115/55

15 Strict Pull-Ups

20 Push Jerk 135/65

STRETCH (10)

Banded Shoulder Stretch

Anthony & Danielle 1511010

BODYBUILDING WARM-UP (15)

3 Sets, Climbing

A1. Dumbell Bench Press x 10

A2. Dumbell Row L & R x 10

MOBILITY (10)

Hips/T-Spine

OLY/STRENGTH COMPLEX (10)

Every 90 Seconds For 9 Minutes

Power Clean + Front Squat + Hang Squat Clean

STRETCH (10)

Glutes

Anthony & Danielle 151109

MONO STRUCTURAL WARM-UP (15)

EMOM X 15

Min 1: 15/10 Cal Row 

Min 2: 12/8 Cal Bike

Min 3: 30/15 DUs

Min 4: #3 Run

Min 5 Rest

MOBILITY (10)

Calves/Shoulders

GYMNASTICS WORK (25)

3 Rounds {5 Pull-Ups, 10 Push-Ups, 15 Air Squats}

3 Rounds {4 HSPU, 8 KBS, 8 Pistols}

2 Rounds {5 Pull-Ups, 10 Push-Ups, 15 Air Squats}

2 Rounds {4 HSPU, 8 KBS, 8 Pistols}

STRETCH (20)

Hips

Ryan 151108

WARMUP (15)

2 Rounds

10 Cal Row.

7 Extension to Flexion

7 Upright Rows

7 Snow Angels

10 Back Extension

HEAVY SINGLE (20)

OHS

From Power, High Hang, Hang, Floating, Floor, Rack

GRUNT WORK (15)

14 Min EMOM

Min 1: Sled Push Down & Back, Max Burpees in Time Remaining

Min 2:  2 Stone 2 Shoulder, Max Burpees in Time Remaining

STRETCH (20)

Plate Stretch, Hips

Band on Rack, Hamstrings 

Anthony & Danielle 151105

WARMUP (15)

2 Rounds

20 Cals A.D.

10 Extension to Flexion

10 Upright Rows

10 Snow Angels

10 GHD Sit-Ups

UPPER BODY PUSH (10)

EMOM 

3 Strict Press, Climbing 85

INTERVALS (15)

3 Rounds

Min 1:  40" Row

Min 2:  40" Barbell Step-Up 65/35

Min 3:  40" Wall-Balls

Min 4:  10 Dips

Min 5:  Rest

CORE (10)

40 Abmatt Sit-ups

20 GHD Sit-ups

1:00 Minute L-Sit

STRETCH (20)

1 Min Side Lunge L & R

2 Min Pigeon Stretch L & R

2 Min L & R Shoulder

Anthony & Danielle 151104

WARMUP (15)

2 Rounds

20 Cals

10 Extension to Flexion

10 Snow Angels

10 Upright Rows

10 Hip Extensions

**Diesel Strength

LOWER/UPPER BODY PULL (15)

4 x 10 Barbell (No Bounce) Dead lift 155/95

4 x 10 Elevated Ring Rows

ODD OBJECT CONDITIONING (14)

5 Rounds

100 Feet Hex Bar Carry  200/125

15 Ball Slams

10 Burpees

15 Min Cap

STRETCH (20)

1 Min Side Lunge L & R

2 Min Pigeon Stretch L & R

2 Min L & R Shoulder

Anthony & Danielle 151102

WARMUP (15)

3 Rounds

20 DUs

10 Barbell Curls

10 Light Bench Press, Climbing

STRETCH (5)

Shoulders/Hips

MENTAL TOUGHNESS (15)

2 x 20 RM OHS

95,105/65, 75

STRENGTH/CONDITIONING (14)

14 Min EMOM

Even:  Sprint 15/10 Cals A.D.

Odd:  3 Bench Press 165/65

STRETCH (20)

2 Min Couch Stretch L & R

1 Min Side Lunge L & R

2 Min Hip Stretch

2 Min Pigeon Stretch L & R

2 Min L & R Shoulder