Anthony and Danielle 160129

MOBILITY

Banded Stretching

WARM-UP (15)

2 Rounds

10 Cal Row

10 Inverted Burpees

Then 

2 Rounds

5 KB RDLs L & R

5 Inverted Press L & R

STRENGTH (20)

3 Sets

A1.  7 Single Arm Kettle Bell Press R & L 35/25

(If easy Progress to Seated Bench KB Strict Press and then to Seated Floor KB Strict Press)

A2. 3 Perfect Barbell Deadlifts, Climbing

CONDITIONING (20)

15 MIN AMRAP

5 TTB

10 Deadlifts 115/75

15 Wall Balls

STRETCH (5)

Glutes and Quads

Anthony & Danielle 160128

MOBILITY

Lax Ball Back/Chest

WARM-UP (10)

10 Cal Row

Then w/Band

10 A.S.

10,10 Lateral Steps

10 Glute Bridges

STRENGTH (20)

A1. Pull-ups

3, 4, 2, 2, Max (Min 4)

9, 11, 9, 9, Max (Min 11)

Hold on to bar for at least 10 - 15" after each set.

A2.  10 KB Lunges 60 - 70/30-35

LACTATE THRESHOLD (20)

4 Rounds

30 Alternating Single Leg Jumps

20 Bounds

1 Minute Max Effort A.B.

(Target 20/13 Cals)

Full Recovery Between Sets

STRETCH (5)

Glutes & Hips & Spine

Anthony & Danielle 160126

MOBILITY

Lax Ball Back/Chest

WARM-UP (10)

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

Then

2 Rounds

30" Handstand Hold

3 Kick To Handstand (1/4 Bailout,1/2 Bailout and Forward Roll)

 

STRENGTH (20)

Bench Press WU 8, 6, 4, 2 Reps at

95, 125 155, 175/ Barbell, 35, 45, 55

Then,

Every 3 Minutes For 15 Minutes

3 Reps at 180-185/82-85

In Between Sets 7-8 DB Bent Over Rows Either Right or Left (70/30)

ACCESSORY (10)

3 Supersets

30" L-Sit

20 Hollow-Rock 

10 GHD Sit-ups

Rest 2:00 Minutes

STRETCH (5)

Glutes & Hips & Spine

Anthony & Danielle 160125

MOBILITY

Lax Ball Back/Chest

WARM-UP (10)

2 Rounds

A.D. 10/7 Cals

3 Reverse Burpees (No Jump) + 3 Toe MU Transitions + 1 False Grip C2R Pull-Up/

(1 Pull-Up + 1 Handstand +1 Ring) x Negative

 

STRENGTH (25) 

Olys & Belts

EMOM For 10 Minutes, To Find a Heavy of the Day

1 Cluster, From Floor

Then,

2 Minutes at 90%of 1 RM

Rest 1 Minute

2 Minutes at 80%of 1 RM

Rest 1 Minute

2 Minutes at 70%of 1 RM

Rest 1 Minute

2 Minutes at 60%of 1 RM

Rest 2 Minutes

CONDITIONING (10)

EMOM 7 

7 Air Squats

7 Pull-Ups

7 Burpees

STRETCH (5)

Glutes & Hips & Spine

Anthony & Danielle 160122

MOBILITY

Lax Ball Back/Chest

WARM-UP (10)

2 Rounds

A.D. 10/7 Cals

With a Dumbell

3 Reverse Burpees (No Jump) + 3 Self Assisted MUs/6 Renegade Rows

 

STRENGTH (30)

3 Sets:

A1.  1 Strict Assisted MU/1 Negative Ring Dip (Hold Bottom) Position

A2. 7 Bulgarian Splits 25/15

3 Sets (Climbing)

B1. 5/3 Rep Weighted Stand Dip

B2. 14 Front Rack Weighted Lunges off of Box

CONDITIONING (20)

Triplet

3 Rounds For Time

21-15-9

OHS

GHD Sit-ups

GHD Back Extensions

STRETCH (5)

Glutes & Hips & Spine

Anthony & Danielle 160121

MOBILITY

5 - 10 Minutes Lax Ball Back

WARM-UP (10)

A.D. 10 Cals

10 Light Wall Balls

5 Goat Back Swings

+

15 Heavy Rows

15 Band Pull Aparts

15 Bent Over Rows

5 W's 5.0/2.5 lb Plates

CONDITIONING (35)

10 Min EMOM

Even:  1 Legless + 1 Rope Climb/2 Rope Climbs

Odd: 10 KBS 70/35

Rest 5 Minutes

8 Min EMOM

Even:  15 Wall Balls 20/14

Odd:  20/15 Ring Rows

Rest 4 Minutes

6 Minutes

Even:  15/10 Cals

Odd:  10 Burpees

ACCESSORY (10)

3 X10 GHD Bench Press 45/15

STRETCH (5)

Shoulders

Anthony & Danielle 160116

MOBILITY

Lax Ball Hamstrings

WARM-UP (10)

2 Rounds

A.D. 10/7 Cals

With a Dumbell

5,5 RDLs

5,5 Thrusters 

 

STRENGTH (20)

A1.  3 x 10 DB Standing Strict Press 45/25

(If easy Progress to Seated Bench DB Strict Press and then to Seated Floor DB Strict Press)

A2. Four Cone Farmer's Carry 70/44

B1. 1 Strict Deficit Handstand Push-Up

B2. 3 Trap Bar Deadlifts

LACTATE THRESHOLD (30)

2 Rounds

500M, 300M, 200M Row

Rest 1 Minute Between Reps

Ideal Splits 1:45/2:13 1:40/2:08 1:35/2:03

Rest Five Minutes Between Rounds

STRETCH (5)

Glutes & Hips

Anthony & Danielle 160117

WARM-UP (15)

2 - 3 Rounds

200m Row

10,10 Glute Briges

20 Lateral Shuffles

 

STRENGTH (20)

WU 10, 6, 4, 2

Barbell, 95/45, 135/65 165/85, 185/105

Every 3:30  For 14 Minutes

10 Back Squats, 155/95 Climbing 10/5

CONDITIONING (15)

Every Minute For 15 Minutes

2 Strict (C2B) Pull-Ups

6 (Plyo) Push-Ups

18" L-Sit

STRETCH (5)

Glutes & Hips

Anthony & Danielle 160115

WARM-UP (15)

3 Mile A.B.

Then 3 x 10 BB OH Lunges

CONDITIONING (20)

Accumulate a 2 Minute Static Hang From Pull-Up Bar

Immediately Followed By

20 - 15 - 10 - 5

Burpees

Pull-Ups

BB OH Walking Lunge 95/55

STRENGTH/ACCESORY (10)

3 Sets of:

20 HRs

10 BB Good Mornings

MOBILITY (5)

Shoulders

Anthony & Danielle 160114

WARM-UP (15)

Row 400, 300, 200, 100m

Spidermans

Dynamic Banded Pigeon Stretch

Glute Activation

CONDITIONING (5)

500m Row For Time

Target Pace: 1:45/2:05 

(If it feels good take it home)

STRENGTH (10)

10 Min EMOM

1 Squat Clean Thruster, Building

BARBELL CONDITIONING (20)

Perform Until Failure:

2 Minute Clock

1 Minute Rest

Interval 1.  8 Squat Clean Thrusters 95/55

Interval 2. 10 Squat Clean Thrusters 95/55

Interval 3. 12 Squat Clean Thrusters 95/55

Interval 4. 13 Squat Clean Thrusters 95/55

Interval 5. 14 Squat Clean Thrusters 95/55

Interval 6. 15 Squat Clean Thrusters 95/55

MOBILITY (5)

Barbell Assisted Smashing

Anthony & Danielle 160112

WARM-UP (10)

Ride for 2 Minutes, Establish a 30" Sprint for later

Crossover Symmetry, Activation (7 - 10 Reps)

Heavy Row Simultaneous 25/15

Reverse Fly 25/15

Pulldown 25/15

90/90 8 (Gather Weights)

Scaption 8 (Gather Weights)

Incline Press 25/15

Victory Red Bands

STRENGTH (20)

WU 8, 6, 4, 2 Reps

95, 125 155, 175/ Barbell, 35, 45, 55

Then,

Every 3 Minutes For 9 Minutes

5 Reps at 175/77

GYMNASTICS (15)

12-9-7

Handstand Push-Ups

Dips

Push-ups

LACTATE THRESHOLD (15)

5 Min EMOM

30" Sprint A.B. 75/65 RPM

Rest 5 Minutes

5 Min EMOM 

30" Sprint A.B. 75/65 RPM

STRETCH (5)

Upper Bod

Anthony & Danielle 160111

WARM-UP (15)

750/500m Row

Then 

2-3 Rounds:

10 HRs w/Barbell/PVC
5 Snatch Deadlifts 135/85

3 Kick to Freestanding Handstand & Hold/3 Wall Hold to Headstands

 

STRENGTH (25)

Every 2 Minutes For 12 Minutes

5 Fronts Squats, 145/85 Climbing 10/5

CONDITIONING (15)

Every 5 Minutes For 20 Minutes

20 DUs/10

20" L-Sit/Ring Support

10/5 Strict Pull-Ups

10 Heavy Step-Ups

STRETCH (5)

Glutes & Hips

Anthony & Danielle 160108

WARM-UP (15)

2 - 3 Minutes Light A.B.

Then 

2-3 Rounds:

3 Kick to Freestanding Handstand & Hold (Not Allowed to Use Wall/3 Wall Hold to Headstands

2 x {1 Bar Muscle Up + 1 Ring Muscle Up}/2 Ring Dips From Bottom Position

Finally 

100 DUs + Barbell Warm-up

STRENGTH (25)

12 EMOM

1 Squat Clean + 1 Thruster

Starting w/Barbell

CONDITIONING (15)

3 Rounds

15 Pull-Ups {8-75-5-5}

15 Thrusters 95/55 {8-7}

15 Lateral Burpees

STRETCH (5)

Glutes & Hips

G: January 5, 2015

WARM-UP

Crossover Symmetry, Activation
Glute Bridges
Good Mornings

CONDITIONING
4 Rounds
1 Min Row (Cals) -> 20
1 Min Rest
1 Min Thruster -> 50s or 88lb Swings
1 Min Rest
1 Min Step-Ups -> 53

STRENGTH
10 x 1 Bench or 3 x 20 DB Bench
Or 3 x 10 Barbell Bench
Then
5 x 10"  V-Sits -> Parellettes&
5 x 10 Narrow Grip T-Bar -> 90+

MOBILITY
Banded Shoulder Stretches

Anthony & Danielle 160105

WARM-UP

Ride for 2 Minutes, Establish a 20" Sprint for later

Crossover Symmetry, Activation (7 - 10 Reps)

Heavy Row Simultaneous 25/15

Reverse Fly 25/15

Pulldown 25/15

90/90 8 (Gather Weights)

Scaption 8 (Gather Weights)

Incline Press 25/15

Victory Red Bands

STRENGTH (20)

10 Min EMOM

1 Strict Weighted (Hollow-Pull) Pull-Up

WU 8, 6, 4, 2 Reps

95, 125 155, 175/ Barbell, 35, 45, 55

Then,

10 RM Bench 175/65

Rest 5 Minutes

10 RM Bench 165/60

Followed By,

1 Set of:

Max Dumbbell Bench Press 60/25

SPEED STRENGTH ENDURANCE (40)

5-7 Rounds A.B.

20" Sprint A.B. 75-80/65-67

Recover Approximately 2 Minutes But Never Stop Pedaling

STRETCH (5)

Upper Bod

Anthony & Danielle 160104

WARM-UP (15)

2 - 3 Minutes Light A.B.

Then 

2-3 Rounds:

10 HRs w/Barbell/PVC
5 Snatch Deadlifts 115/65

3 Kick to Freestanding Handstand & Hold/3 Wall Hold to Headstands

2 Muscle-Ups/2 Ring Dips From Bottom Position

 

STRENGTH (25)

Every 2 Minutes For 12 Minutes

3 Back Squats, 195/120 Climbing

Then

3 x 6 Bulgarian Split Squats, BW Climbing

CONDITIONING (15)

3 Rounds

15 DUs

15 TTB

15 Weighted Back Extensions

STRETCH (5)

Glutes & Hips

G: Sunday, January 3, 2016

SESSION I

WARM-UP

3 Rounds
3 Burpees
3 Jump Squats
Box Push

AEROBIC
Beep Test

LACTATE
10 Min Row
30" Hard
30" Rest

RECOVERY
Banded Stretching

SESSION II

WARM-UP

Crossover Symmetry, Activation

CONDITIONING

3 Rounds
1000m Row
30 Burpee Box Jumps
20 Deadlifts 225
20 Strict Pull-Ups
Rest 4 Minutes

RECOVERY
1/2 Hour Mobility

G Saturday, January 2, 2016

SESSION I

WARM-UP

Crossover Symmetry, Activation

WEIGHTLIFTING

40 Minutes:
Build to a Challenging
High Hang Power Snatch+
Hang Power Snatch +
Power Snatch

RECOVERY
Light Hang Power Snatches

G: January 1, 2016

WARM-UP

Crossover Symmetry, Activation

WEIGHTLIFTING

30 Minutes:
Build to a Heavy Push Jerk
Then Crossover Symmetry, Recovery

CONDITIONING
Strict "Nate"
2 Muscle-ups
4 Hand Stand Push-Ups
8 Swings 70

MOBILITY
Banded Shoulder Stretches

Anthony & Danielle 160102

WARM-UP

 Recovery Row 500m (1:55/2:05 - 2:10)  then,

Crossover Symmetry, Activation

3 Sets Kipping Ring Row + 2 Negative Ring Dips

STRENGTH (20)

12 EMOM

Min 1: Handstand Hold&Shuffle/3 KHSPU

Min 2:  Handstand Walk/3 C2B Pull-UPs

Min 3:10 Cals A.D.

WEIGHTLIFTING

Every 90" For 9 Minutes

High Hang Power Clean + Hang Squat Clean + Pause Split Jerk

Every 90" For 9 Minutes

Hang Power Clean + Hang Squat Clean + Split Jerk Pause

Every 90" For 9 Minutes

Full Clean & Jerk

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar