Anthony & Danielle 160229

WARM-UP (15)

3:00 Minute A.B.

COS
1.) Pull-Down
2.) 90/90 Cross Over
3.)  Incline Press

ROM WOD

1.) Spiderman
2.) Banded Archer
3.) Puppy Pose 

STRENGTH (15)

1 x 10 25/15

Bench Press

5, 3, 2, 2, 1, 1, 1, 1

70, 80, 85, 90, 95, 100, 103, 105
140, 160, 170, 180, 190, 200, 203, 205
62, 72, 77, 80, 85, 87, 89, 91

STRENGTH II (15)

Olys & Belts

Every 3 Minutes For 15 Minutes, Build to a Relatively Heavy

5 Rep Back Squat

CONDITIONING (10)

EMOM DUs

25/20

Anthony & Danielle 160227

WARM-UP (15)

Stretch

CONDITIONING (20)

Every 5 Minutes For 25 - 30 Minutes, Alternate Between

Row 500/400, &

1 Round Fight Gone Bad {FGB}

FGB = 1 Minute of the following

Wall Balls 20/14

Weight Step-Ups 25/10

Push Press 75/45

Burpees

Anthony & Danielle 160226

WARM-UP (15)

Row 1:50/Rest 10"

Row 40"/Rest 20"

Row 30"/Rest 30"

Row 20"/Rest 40"

Row 10" (Full Sprint)

2 Rounds COS

CONDITIONING (20)

20 Min AMRAP

80 SUs

2 Man Makers 20/10

80 SUs

4 Man Makers 25/15

80 SUs

6 Man Makers  35/20

80 SUs

8 Man Makers 40/25

80 SUs

10 Man Makers 45/35

80 SUs

12 Man Makers 50/40

STRETCH (15)

Anthony & Danielle 160225

WARM-UP (15)

2 Rounds

10 A.B. (Fully Body)

10 Good Mornings (PVC)

10 Narrow Pass Through 

10 OHS (PVC, Narrow Grip)

Hip Stretch Sequence

CONDITIONING (30)

4 Rounds

20 Cal Row (Focus On Posture)

Rest 30"

20 Cal Assault Bike

40 Air Squats (AFAP)

Rest 2 Min

ACCESSORY (15)

3 Rounds For Time w/PVC

10 V-ups

10 Hollow Rocks

10 Knee-Tucks

Rest

10 Back Extensions Holding Plate

Anthony 160223

WARM-UP (15)

2 Rounds

10 Cal A.B. Legs

5 Cal Upper Body Only

2 Rounds

5 High Row

5 ATYT

10 Incline Press 

CONDITIONING (30)

3 Rounds of:

"The Seven"

7 Ring Dips 31X1

7 Ring Row 51X1

7 Knee Ups (Using Straps)

7 Push-Ups 51X1

7 Pull-Ups 31X1

ACCESSORY (15)

2 Round Superset:

10 Lateral Raises

20 Dumbell Curls (Alt.)

30 Triangle Pressdowns

Ryan O.

WARM-UP (10)

2 Rounds

10 Cal Row

10 Banded Shuffle

10 Glute Bridges

10 Banded Squats

10 GHD Back Extensions

Ironscap

CONDITIONING(15)

Every 10 Minutes For 40 MInutes

100 Single Unders

Run 1 Lap

1 Prowler Push

10 Cal Row

5 Stone 2 Shoulder

Anthony & Danielle 160218

WARM-UP (10)

2 Rounds

10 Cal Row

10 Banded Push-Ups

10 Banded Squats

10 GHD Back Extensions

STRENGTH (30)

10-9-8-7-6-5

Hex Bar Deadlift 215/135 

Bench Press 155/75

Clean 115/70

CONDITIONING(15)

5 Rounds 

20 Cal Row 

Rest 30"

20 Cal Bike

Rest 2 Minutes

Anthony & Danielle 160215

WARM-UP (10)

2 Rounds

A.D. 10

10 Banded Shuffle

5,5 Banded Glute Bridge

10 Wall Balls

STRENGTH (20)

Warmup

8, 6, 4

Barbell, 75, 95/ Barbell, 45, 65

Then,

Every 2 Minutes For 16 Minutes,

13 Front Squat, From Rack, Climbing 10/5

Starting at 115/85

STRENGTH II (15)

Every 3 Minutes For 12 Minutes

5/2 Stand/Ring Dips

T - Bar Row (Narrow) 70/35

8 - 10 Barbell Curls 65/35

CONDITIONING(15)

3 Rounds 

20 Cal Row 

Rest 30"

20 Cal Bike

Rest 2 Minutes

Anthony & Danielle 150212

WARM-UP (15)

2 Rounds

A.D. 10

10 Push-Ups

10 Ring Rows

5 Handstand Shoulder Taps 

30" Practice Balancing on Hands

Then,

3 Strict MU/3 Ring Dips

STRENGTH (20)

3 Rounds For Time:

WU 8, 6, 4, 2 Reps

95, 125 155, 175/ 35, 55, 70, 80

Then,

Every 4 Minutes for 16 Minutes

9 Bench Press 170/75

TRIPLET (15)

For Time

60 Burpees

50 Sit-Ups

40 Wall-Balls 20/14

30 KBS 53/35

20 A.B.

STRETCH (10)

T-Spine

Anthony & Danielle 160210

WARM-UP (10)

3 Rounds

10 Cals A.B.

50 SUs

5 Man Makers 25/15

CONDITIONING I (5)

3 Rounds For Time:
10 G2O 75
10 Shuttle Sprints

VO2 MAX WORK (30)

4 X 100M Row (Rest 15" Between Efforts)

Rest 1 Minute

4 x 200M Row (Rest 30" Between Efforts)

Rest 2 Minutes

4 x 300M Row (Rest 45" Between Efforts)

Rest 3 Minutes

2 x 400M Row (Rest 60" Between Efforts)

Pacing Workout +/- 1" +3"/100m

STRETCH (10)

Hips & Quads

Anthony 160209

WARM-UP (10)

2 Rounds

A.D. 10/7 Cals

Glute Band Walks
Iron Scap Protocol (Selected Exercises)

STRENGTH (30)

 EMOM For 5 Minutes

1 False Grip Strict Muscle-Up

EMOM For 5 Minutes

2 False Grip Strict Muscle-Ups

Olys & Belts

Every 4 Minutes For 16 Minutes, 

10 Back Squat

Min 0: 160

Min 4:  170

Min 8: 180

Min 12: 165

CONDITIONING (10)

3 Rounds For Time:
10 G2O 75
10 Shuttle Sprints

STRETCH (5)

Glutes & Hips & Spine

F.U.N D.A.Y

WARM-UP (10)

3 Rounds

A.B 30 Cals

Mobility: Iron Scap+ Back + Glutes +Barbell Pass Thru
 

CONDITIONING (35)

Couplet

7 Min AMRAP

1 Heavy Stone (150)

1 Burpee High Box Jump

 

 

Couplet

4 Rounds For Time

1 Yoke Carry (Across Gym)

15 Cals A.B.

 

 

STRETCH (5)

Hips/Shoulders

Anthony & Danielle 160206

F.U.N D.A.Y

WARM-UP (10)

3 Rounds

45" Row

45"  A.B.

45" Minute DU

Mobility:  Lax Ball + Barbell Pass Through

 

STRENGTH (35)

30 Minute Clock

1.) 2 TGU L & R 53/35

2.)  10 Dual Ring Rows 3101 

3.)  Front Rack Walking Lunge 44/30

(Box to Box)
4.) 7 Windmills L & R 53/30

5.)  3 Weighted Ring Dips/Negatives

6.) 1 Minute Push-ups

7.) Weighted Step-Ups 44/30

 

STRETCH (5)

Hips/Shoulders

Anthony & Danielle 160205

Lax Ball Back/Chest + Foam Roll

WARM-UP (10)

3 Rounds

A.D. 10/7 Cals

10 Light Wall Balls

A.1  Crossover Symmetry

A.2. Banded Shuffle 

Mobility:  Barbell Pass-Thrus

STRENGTH (20)

10 Minutes

Even: 10 - 20 DUs

Odd: 2 Thrusters From Floor, Build By Feel

CONDITIONING (15)

3 Rounds For Time

15 Pull-Ups

15 Thrusters 95/55

15 Lateral Burpees

STRETCH (5)

Hips/Shoulders

Anthony & Danielle

Lax Ball Back/Chest + Foam Roll

WARM-UP (10)

3 Rounds

A.D. 10/7 Cals

Crossover Symmetry

 

STRENGTH (20)

WU 8 6, 4, 2, Reps

Empty Barbell, 95, 125, 155, 

Empty Barbell, 40, 50, 60

Then,

Every 90" For 9 Minutes

2 Bench Press, Starting at 165/70

Climbing 5/2 Every 90"

Then

3 x Max Dips (On Stand)

CORE/CONDITIONING (25)

3 Rounds

Row 1K @ 3:40/4:24 (Must Finish within +/- 2")

Farmer's Carry 88/53 Around the Gym

STRETCH (5)

Hips

Anthony & Danielle 160202

Lax Ball Back/Chest + Foam Roll

WARM-UP (10)

2 Rounds

A.D. 10/7 Cals

3 x (3 Hollow Rock + Inverted Burpee)

3 Heel Strike to Glute Bridge

3 Inverted L-Sit to Ring Turnover/

5 Plank Shoulder Taps + Handstand Hold with Flutterkick

 

STRENGTH (25) 

Olys & Belts

EMOM For 15 Minutes, To Find a Heavy of the Day

1 Front Squat, From Rack, Climbing 10/5

Starting at 100/50

CONDITIONING (15)

6 Rounds (2 Min Per Round)

20" Max C2B/Pull-Ups -> 8

Rest 20"

20" Max Barbell Thrusters -> 8

Rest 20"

20" Lateral Burpees -> 8

Rest 20"

STRETCH (5)

Glutes & Hips & Spine