Anthony & Danielle 170102

WARMUP (10)

3 Minutes Bike

10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch

SHOULDER STABILITY (20)

Every 2 Minutes For 18 Minutes, Alternate Between the Following Excercises

7 KB Thrusters with 3" Pause in Bottow of Squat and Overhead
Lateral Wall Walk/Slide to Pike
60" Windshield Wipers/Moving Plank

 CONDITIONING (30)

3 Rounds For Time:

45"/30" KB Front Rack Support
45"/30" Max Cals on Rower
45"/30" Wall Sit
45"/30" Max Cals on A.B.
45"/30" Active Hang from Pull-Up Bar

Rest 1:00

STRETCH (10)

Lauren 161228

PRE WARMUP
2 Minute Strapless Row With Low Stroke Rate
(Raise Intensity Every 30 Seconds)
2 Sets of Lunges Across Gym

CrossOver Symmetry


STRENGTH
Every 90″ For 13:30, Alternate Between the Following Exercises:
Min 1: 7 KB or DB Thrusters with 3″ Pause in Bottom of Squat and Overhead (Focus on End Range Positions)
Min 2: 1 Minute Push-Up to Wall Walk (Goal is 1-2 Reps Max, Performed As Slowly As Possible)
Min 3: 30″ One-arm Plank Hold (On Rings If Possible)

CONDITIONING
Every Minute On The Minute For 19 Minutes
Minutes 0 – 4: 40 SUs + 3 Burpees with Dumbbells
Minutes 5 – 6: Rest
Minutes 7 – 11: 20″ Handstand Hold Freestanding or on Wall + 10 Alternating Shoulder Taps From Plank
Minutes 12 – 13: Rest
Minutes 14 – 18: 5 Plate Push-ups + 5 Elevated Ring Rows

Anthony & Danielle 161228

WARMUP (5)

3 Minutes Bike

Banded Shoulder Flossing

SHOULDER STABILITY (20)

9 Min EMOM

Min 1 Upper Body Symmetry

Min 2: 5 Windmills L & R

Min 3:  Sorenson Hold w/Plate

 CONDITIONING I(20)

For Time:

20 Cal Row

10 Push Press 50/25

20 Cal Row

10 Push Press R 50/25

20 Cal Row

10 Push Press L 50/25

20 Cal Row

10 Push Press 50/25

@ 15:00 

3 Rounds For Time

1.0/0.6 Miles A.B.

15 Strict Toe to Rings/15 Knees to Elbows 

STRETCH (10)

Kit 122716

PRE WARMUP (5)

2 Minute Strapless Row With Low Stroke Rate
Barbell Physio Mobility

UPPERBODY PULLING AND PUSHING STRENGTH (20)

Even Minutes, Alternate Between the Following
10 Banded Scap Pulls or Pull-Downs (Purple Band)
7 SA Ring Rows
10 GHD Barbell Rows 45

Even Minutes, Bench Press
10, 10, 5, 5, 3, 3, 3, 1, 1, 1 Reps

CONDITIONING I (20)
10 to 1 Box Squat
1 Legless Rope Climb (Sliding Scale)

Kit 161222

PRE WARMUP (5)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

2 Sets of Lunges Across Gym

ACCESSORY WARM-UP (20)

3 Sets
7 X 1 Arm-Bench Press

15 Straight Arm Banded Pull-Downs

5 Parallette Shoot-Thrus/Tuck Rocks

10 Cross-Shoulder Stomach Taps

20" 1 Arm Ring Hold

OLY (10)
Snatch Technique Primer


CONDITIONING I (20)
Every Minute For 10 Minutes, Alternating Exercises
3 Snatches, Ascending Weight
1 Legless Rope Climb

Rest 5 Minutes

2 Snatches Ascending Weight

Sandbag Carry

Anthony & Danielle 161220

12 DAYS OF CHRISTMAS

Anthony

1 Muscle-Up Attempt/Strict MU

2-5  DUs

3 Dumbbell Thrusters (40)

4 Burpee Box Jumps (24″)

5 Strict Handstand Push-Ups

6 Kipping Pull-Ups

7 Russian Kettlebell Swings (53) or Kettle Bell Deadlifts (88)

8 Single-Arm DB Snatches (40)

9 V - Ups

10 Walking Lunges with Dumbbells (40)

11 Ring Dips

12 Man-Makers (40)

Danielle

1 Kipping HSPU

2-0  DUs

3 Dumbbell Thrusters (20)

4 Burpee Box Jumps (20″)

5 Push Press (50)

6 Kipping Pull-Ups

7 American Kettlebell Swings (35)

8 Single-Arm DB Snatches (40)

9 Knee-Tucks

10 Walking Lunges with Dumbbells (20)

11 Stand Dips

12 Man-Makers (20)

Anthony & Danielle 161219

WARMUP (5)

3 Minutes Bike

Foam Roll Abductors

Banded Pigeon

Internal External Hip Flow

GLUTE-HAM ACCESSORY WORK (20)

15 - 12 - 9

Step-ups

One-Legged RDL

Lunges

Glute Ham Raises

*Choose 1 Dumbbell Rack Wherever

 CONDITIONING (20)

For Time

42 - 30 - 18 Seconds

L-Sit

Hollow Rocks

21 -15 - 9/15 - 12 - 9

AB Calories

Row Calories

STRETCH (10)

Anthony & Danielle 161213

WARMUP (5)

3 Minutes Bike

ACCESSORY PULLING WARMUP (15)

1 Arm-Bench Press

Banded Pull-Downs

Parallette Shoot-Thrus

Cross-Shoulder Stomach Taps

1 Arm Ring Hold

 CONDITIONING (30)
35 Minute Clock

1/2 Mile Bike

100 Foot Dumbbell T-Carry 20/10

1 Minute KB Front Rack Wall Sit 35/20

500m Strapless Row (Feel the Hamstrings!)

Overhead Bamboo Bar Carry

25 V-Ups/Knee Tucks

STRETCH (10)

Kit 161212

ACCESSORY WARM-UP (15)

2 Sets

7 X 1 Arm-Incline DB Bench Press

15 Straight Arm Banded Pull-Downs

5 Parallette Shoot-Thrus + 5 Tuck Rocks

5 Arch to Hollow Snaps

20" 1 Arm Ring Hold

MOBILITY (5)

Shoulder Fix Drills
Inverted Kettle Bell Rotations
Shoulder Opener w/Wall Ball
Banded Shoulder Opener Over Bench
Banded (Low) Shoulder Stretch

MOBILITY II (15)

Every 90″ For 13:30, Alternate Between the Following Exercises:

Min 1: 3 OHS with 3″ Pause in Bottom of Squat and Overhead 

(Focus on End Range Positions)

Min 2: 3 Sotts Press

Min 3:  Inverted Shoulder Opener

TECHNIQUE

Barbell Prep

CONDITIONING (15)

15 Minute AMRAP of Mary Versus DT

9 Deadlifts 75

6 Hang Cleans

3 Shoulder to Overhead

10 Deep Breaths

3  HSPU

6 Pistols

9 Pull-ups

10 Deep Breaths

Anthony & Danielle 161212

WARMUP (5)

3 Minutes Bike

ACCESSORY PULLING WARMUP (15)

1 Arm-Bench Press

Banded Pull-Downs

Parallette Shoot-Thrus

Cross-Shoulder Stomach Taps

1 Arm Ring Hold

 CONDITIONING (30)
30 Minute Clock

60 DUs

7 Assisted MUs/Ring Pull-Ups & Dips

1 Mile A.B. @ 65 RPMs/55 RPMs (or greater)

7 Bar Muscle-Ups/Ring Pull-Ups & Dips

1 K Strapless Row @ 2:00/2:25 (or greater)

60 DUs

STRETCH (10)

Anthony & Danielle 161210

WARMUP (10)

3 Minutes Bike

2 Sets

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

30" Ring Support
30" Dip Support
30" Chest to Rings Hold

ACCESSORY WORKOUT (30)

30 Minute Clock

50' High Low KB Carry 53/35
12 Step-ups with Light Barbell 65/33

10, 10, 10Crossover Symmetry (High Chord)

6 - 8 Banded Bench with Chains

6 - 8 Chin-ups BW+/BW
10 Hammer Curls 35/15


POSSIBLE CONDITIONING (5)
Tabata Row

STRETCH (15)

Kit 161208

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

2 Sets of Lunges Across Gym

2 Sets (Using Light Pair of Dumbbells)

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

WARM-UP/STAMINA (15)

Every Minute For 6 Minutes, Alt Between
30" Ring Support
30" Dip Support
30" Chest to Rings Hold

CONDITIONING I
Every Minute For 12 Minutes
Min 1: 2 Push-up Into Wall Walk

Min 2: 40 DUs

Min 3: Prowler Pull 45

Rest 5 Minutes

CONDITIONING II

Every 90" For 12 Minutes, Alternate Between

4 Kipping Pull-Ups + 3 Knees to Elbows + 2 TTB

12 Axle Bar Overhead Walking Lunges

Lauren 161207

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

2 Sets of Lunges Across Gym

2 Sets (Using Light Pair of Dumbbells)

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

SKILL (10)

Every Minute For 6 Minutes, Alt Between
30" Top of Ring Hold
30" Ring Support

Every Minute For 6 Minutes, Alt Between

2 Dumbell Push-ups

8 Sled Pulls 25

Every Minute For 6 Minutes, Alt Between

1 Deficit HSPU

 50 Feet Heavy Sled Drag 60

CONDITIONING (15)

Every Minute For 15 Minutes
Min 1: 2 Push-up Into Wall Walk

Min 2:  3 x {3 Beat Swings + 1 Max Effort}

Min 3: Prowler Push

Anthony & Danielle 161207

WARMUP (10)

3 Minutes Bike
Slide Board Shoulders

Banded Shoulder Stretching
Slide Board Leg

Hip and Ankle Mobility

CONDITIONING (30)

15 - 12 - 9

Strict K2E on Rings/Knee Ups

Unbroken Ring Dips/Push-Ups on Dumbbells

Overhead Squat (Barbell or Plate

Rest 5 Minutes

3 Sets

50 DUs/100 SUs

15 Sumo KB Deadlifts (On Riser) 44/25

Rest 5 Minutes

4 Rounds of 

15 Wall Balls 20/14

10 Burpee No-Push-up

5 C2B/Kipping Pull-ups

STRETCH (15)

Kit 161205

WARMUP (10)

2 Sets, 5 Reps Per Arm

Single Arm Inverted KB Press (Bottom of Lunge)

Alternating Dumbbell Press

Dumbbell Cross Body Press

CONDITIONING(20)

Every Minute For 15 Minutes Alternate Between

Kipping Handstand Push-ups (Hardest Scale)

Prowler Push 90+

2 Front Levers (Tucked)

MUSCLE-UP STRENGTH (15)

Min 1:  Muscle-Up Transition

Min 2:  1 Weighted Ring Pull-Up, Rest 20" 1 Ring Pull-Up

Min 3: 2 - 3 Tempo Ring Dips

Anthony & Danielle 161205

WARMUP (10)

3 Minutes Bike

2 Sets, 5 Reps Per Arm

Single Arm Inverted KB Press (Bottom of Lunge)

Alternating Dumbbell Press

Dumbbell Cross Body Press

ACCESSORY WORKOUT (30)

30 Minute Clock

Front Rack Carry 53+

20 Alternating Jumping Lunges (Weighted Vest Optional)

Bamboo Bar Carry 25s

Max DUs

DB Bent Over Row 30+

POSSIBLE CONDITIONING (5)
Tabata Assault Bike/4 Minute Bike

STRETCH (15)

Kit 161201

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (20)

Against a 20 Minute Clock:

Heavy Sled Drag

High/Low Farmers Carry

6 KB Front Rack Deficit Reverse Lunges

10 Alternating Single Leg Strict TTB

CONDITIONING(10)

Every Minute For 15 Minutes Alternate Between

Handstand Push-up (Hardest Scale)

DUs (Building)

2 - 3 Slow Dragon Flags

Anthony & Danielle 161130

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (20)

Against a 20 Minute Clock:

High/Low Farmers Carry

10 Barbell Strict Press

10 Alternating Single Leg Strict TTB

6 KB Front Rack Deficit Reverse Lunges

Sled Drag High Row

CONDITIONING (20)

20 Min AMRAP

40 DUs/SUs

15/12 Cal Row

15/12 Cal Assault Bike

STRETCH (20)

Kit 161129

WARMUP (15)

3 Minutes Bike

ACCESSORY/WARMUP (25)

30 DUs

2 Sets

10 Obliques
10 Kneeling/Standing Landmine Press
20" Weighted Hollow Rock

60 DUs

3 Sets

30" Hang From Ring
5 Single Arm Ring Rows
3 Pronated Ring Pulls

90 DUs

CONDITIONING (15)

4 Sets

15 Cal Row

5 Pike Push-Ups 

7 Tall Box Jumps

9 Clapping Push-Ups to Plates

11 Knees to Elbows (Rings)

15 Cal A.B.

Rest 2 Minutes

Anthony & Danielle 161128

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (20)

20 DU/SUs (x2)

2 Sets

10 Obliques
10 Kneeling Landmine Press
20" Weighted Hollow Rock

40 DU/SUs (x2)

2 Sets

20" Hang From Rings
5 Single Arm Ring Rows
1 - 3 Pronated Ring Pulls

CONDITIONING (20)

For Time:
4/3 Rounds of Cindy
20 Burpee Ground to Overhead
1000m Row

STRETCH (20)

Lauren 161123

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

2 Sets of Lunges Across Gym

2 Sets (Using Light Pair of Dumbbells)

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

SKILL (10)

Every Minute For 10 Minutes, Alt Between
2 - 3 Banded Pull-Ups
2 - 3 Ring Push-Ups w/Turnout

Every Minute For 10 Minutes, Alt Between

2 - 3 Fall to Beat Swing
 2 - 3 Negative Ring Dips

CONDITIONING (15)

Every Minute For 10 Minutes
10 Lat Pull-Downs
3 Push-Ups

Anthony & Danielle 161123

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (10)

3 Sets

10 Slide Board Leg Curls

10 Slide Board Pike Ups

10 DB Curls + Press

STRENGTH (30)

4-5 Sets

15 Cal Row

5 Strict HSPU/Press 

7 Tall Box Jumps/14 Front Rack Step-ups

9 Clapping Push-Ups to Plates

11 Glute Bridges/KBS 35

15 Cal Row

Rest 2 Minutes