Anthony & Danielle 160331

WARM-UP (15)

Go Big

3 Tall Box Jumps

5 Bounding Broad Jumps

7 Cal Sprint A.D. 

Shoulder Opener

Press in Snatch

PVC Pass Thrus

STRENGTH/ACCESSORY   (20)

2 Second Pause OHS

10, 5, 3, 3, 3, 1, 1, 1.

CONDITIONING   (25)

Every 5 Minutes For 25 Minutes

45" A.B. (+68/+55 RPM), Transition 15"

60" Row @ 1:55/2:13 Split

Minute 3: Rest

Minute 4: Prowler Push

Minute 5: Rest

Anthony & Danielle 160329

WARM-UP (15)

Bike 3 Minutes

Quad Smash

OLY   (15)

15 Minutes to Build to a Heavy of the Day Clean & Jerk

CONDITIONING   (15)

3 Rounds For Time:

3 Power Cleans

2 Front Squats

1 Jerk

10 Pull-Ups

20 Push-Ups

30 Hollow Rocks 

Anthony & Danielle 160328

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Superman Rocks
7 Single Leg Glute Bridge

2:00 Lats - Myofascial Release
2:00 Couch Stretch
Ankle Dorsiflexion (Dynamic)

STRENGTH/ACCESSORY   (30)

Back Squat (Starting Weight 115/55)

10 Second Pause In Bottom

Every 3 Minutes
10, 5, 5,
Every 2 Minutes
3, 3, 3, 1, 1, 1

In Between Sets

3 Strict Muscle-Ups (With Slight Assistance)

10 Strict Pull-Ups (With Red Band)

STRENGTH/ACCESSORY   (15)

3 Rounds For Time

6/4 Cals (Upper Body Only)
2 Legless Rope Climb/2 Rope Climb

Anthony & Danielle 160325

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Hip-Back Extensions
10 Glute Bridges w/Band

2:00 Lats - Myofascial Release
2:00 Couch Stretch
Ankle Dorsiflexion (Dynamic)

STRENGTH/ACCESSORY   (15)

Front Squat with Belt (Starting Weight 135/75)

Every 3 Minutes
10, 10, 5, 5,
Every 2 Minutes
3, 3, 3, 1, 1, 1,

Then,

3 x 10 Strict Toe To Bar

STRETCH
2:00  Straddle to Bridge (With Wall Ball or Abmatt)
2:00 Couch Stretch
2:00 Ankle Stretch (Static)
2:00 Leg Extension on Bench
2:00 Sit and Reach

Anthony & Danielle 160324

WARM-UP (15)

Bike 3 Minutes

Shoulder Mobility

STRENGTH/ACCESSORY I   (15)

Turkish Get-Up Wave

5 Min AMRAP

1 TGU R & L

44,50,53,60,65,70/15,20,25,30,35

STRENGTH/ACCESSORY II (10)

A.1.  3 Deficit HSPU From 45, 2x45, 2x45+25, Parallettes/1.1.1 HSPU to Marker

A.2.  5 Ring Pull-Ups with Dumbbell

CONDITIONING (20)

For Time

1 Round 

50 DUs

30 Air Squats

20 Hang Cleans 105/50

2 Rounds

30 DUs

20 Air Squats

15 Hang Cleans 105/50

3 Rounds

20 DUs

15 Air Squats

10 Hang Cleans 105/30

STRETCH

Anthony & Danielle 160322

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Hip Extensions
10 Glute Bridges w/Dumbbell

STRENGTH/ACCESSORY   (15)

Pause Front Squat With No Belt

10, 10, 5, 5, 3, 3, 3, 1, 1, 1,

Starting Weight 115/65

In between Sets Perform
20 Dumbbell Flys (3 Sets Only)
20 Dumbell Row L & R (3 Sets Each Alternating

CONDITIONING (10)

3 Rounds For Time
6/4 Cals (Upper Body Only)
20 Push-Ups

3 Rounds For Time
6/4 Cals (Upper Body Only)
1 Legless Rope Climb/1 Rope Climb

STRETCH

Anthony & Danielle 160316

WARM-UP (15)

500/400m Row

2 Rounds

10 Broad Jumps

15 Lateral Hops

10 Lateral Box Jumps

10 Scissor Jumps

Shoulder Stretch

STRENGTH   (15)

4 x 8 Barbell Step-Ups 18/12"

3 x 5 Dips w/25lb KB/Ring Dips

CONDITIONING (18)

4 Rounds

200m Run

Rest 45"

18/15 Cal Row

Rest 45"

18/15 Cal Bike

Rest 45"

10 Burpee Box Jumps

Rest 45"

STRETCH

Anthony & Danielle 160318

WARM-UP (15)

3 Minutes A.B.

3 Rounds

1 Set Walking Lunges

5,5 RDLs (Light KB)

1 Minute Squat Hold + Shuffle

STRENGTH I  (25)

Front Squat

10,10 5, 5, 3, 3, 3, 1, 1, 1

Starting at 135/80

Increase Load By Feel

STRENGTH II  (25)

Barbell Bench Press

Barbell Warmup, 30 Reps

5 x 5

145, 155, 165, 175, 175/65, 70, 72, 74, 76

T-Bar Row

3 x 20

45/20

MIDLINE/STRETCH

3 Sets of Chinese Planks

Anthony & Danielle 170316

WARM-UP (15)

3 Minutes A.B.

Shoulder Stretch

Barbell Warmup

STRENGTH   (15)

Barbell Conditioning

4 Rounds For Time

1 Snatch

2 Overhead Squats

3 Power Cleans

4 Front Squats

Rest 2 Minutes In Between Rounds

Build to a Heavy 

CONDITIONING (18)

2 Min AMRAP

Run 400m

Max OHS 105/65

Rest 1 Minute

2 Min AMRAP

Row 20/15 Calories

Max Wall Balls

Rest 1 Minute

2 Min AMRAP 

Run 400m

Max HSPU 

1 Minute Rest

2 Min AMRAP

Run 400m

Max OHS 105/65

Rest 1 Minute

2 Min AMRAP

Row 20/15 Calories

Max Wall Balls

Rest 1 Minute

2 Min AMRAP 

Run 400m

Max HSPU 

STRETCH

Anthony & Danielle 160315

WARM-UP (15)

3 Minutes A.B.

3 Rounds

1 Set Walking Lunges

10 GHD Back Extensions

1 Minute Squat Hold

STRENGTH I  (25)

Pause Back Squat, Oly's, No Belt

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

Starting at 135/80

Increase Load By Feel

STRENGTH II  (25)

Warm-Up Set 15 Push Press <75/45

1 x 12 95/55

1 x 10 105/65

1 x 8 115/70

1 x 6 125-135/75

Rear Delt Fly

3 x 20

Dumbbell Lateral Raise 

3 x 20

MIDLINE/STRETCH

3 Sets of Chinese Planks

Anthony & Danielle 160314

WARM-UP (15)

3 Minutes A.B.

3 Rounds

10 Front Rack Lunges

10 Glute Bridges with Barbell

10 Stiff Legged Deadlifts

STRENGTH & CONDITIONING  (30)

Row 800 @ 1:52/2:17, Rest 1 Minute, Row 600m @ 1:52/:2:17 & Sprint Last 150m

Row 800m Rest 1 Minute Row 400m & Sprint Last 150m

Row 800m, Rest 1 Minute, Row 200m & Sprint Last 150m

In Between Sets You Have 5 Minutes to Perform

1 Supersets

Bicep Curl 28 Method

20 Tricep Push-Down

MIDLINE/STRETCH

3 Sets of Chinese Planks

Anthony & Danielle 160311

WARM-UP (15)

3 Minutes A.B.

4 Sets of Walking Lunges Across the Gym

10 Banded Good Mornings

Deficit Deadlift

10, 5, 3

STRENGTH (15)

Deep Squat, Oly's, Belt

10, 10, 5, 5, 3, 3, 3, 1, 1, 1

155, 165, 180, 195, 205, 220, 235+

95, 105, 110, 120, 125, 130, 135, 140, 145, 150+

Then,

3 Supersets

20 x Hollow-Rocks

20" Superman

3-4 Supersets

Bicep Curl 28 Method

20 Tricep Push-Down

CONDITIONING

1 Mile Jog

Anthony & Danielle 160310

WARM-UP/ROWING (15)

Bike 3 Minutes

Bear Crawls  50' Forward/Reverse

 Crab Walk 50' Forward/Reverse

50' Lunges w/ Med Ball Overhead

Cross-Over Symmetry

STRENGTH

3 Rounds NFT

Weighted Legless Rope Climb/Best Legless Attempt

5 Wall Climbs to Plank/Push-Up

Accumulate 1 Minute L-Sit

1 Heavy TGU L & R

CONDITIONING

3 Rounds

10 Kipping Pull-Ups

10 Front Squats 115/75

10 Burpees

Then

21 - 15 - 9

KBS 53/35

Push-ups

Anthony & Danielle 160308

WARM-UP/ROWING (15)

Row

2 Rounds

3 Minutes at an easy pace

1 Min Rest

90" at a moderate pace

Then,

Row 1000m @ 1:45/2:07

STRENGTH

12 Minute EMOM

Even 1.1. Power Snatch

Odd 2 Muscle-Ups/2 Strict Handstand Push-Ups

CONDITIONING

10 Minute AMRAP

5 Power Snatch

10 Bar Facing Burpees

15 Wall Balls

Anthony & Danielle 160

WARM-UP (15)

3 Minutes A.B.

4 Sets of Walking Lunges Across the Gym

Mobility

STRENGTH (15)

Deep Squat, No Belt

10, 10, 5, 5, 3, 3, 3, 1, 1, 1

155, 165, 180, 195, 205, 220, 235

95, 105, 110, 120, 125, 130, 135, 140, 145, 150

Then,

3 Supersets

10 - 15 GHD Sit-ups

4 Sets of Walking Lunges Across the Gym

Incline Dumbbell

3 x 12 Incline Press

Push-Up

3 x 20/12

Dumbbell Fly

3 x 20

CONDITIONING

8 Min EMOM

30/20 DUs

Anthony & Danielle 160304

WARM-UP (15)

2 Rounds

10 Cal Row

10 Bear Crawls Forward/Reverse

10 Step Crab Walk Forward/Reverse

10 Lunges w/ Med Ball Overhead

STRENGTH (15)

30 Minute Clock (Approximately 4 Rounds)

15/10 Cal Sprint on Assault Bike

Weighted Legless Rope Climb/3 Rope Climbs

25/20 DUs

Front Rack Walking Lunges 44/25

20 V-Ups/Knee Tucks
10 Box Jumps

STRETCH (15)

T-Spine/Glutes/Hamstrings

Anthony 160302

WARM-UP (15)

2 Rounds

10 Cals Rowing

10 Banded Squats

10 Back Extensions

Extended Hip Mobility

STRENGTH (15)

Every 90 Seconds for 12 Minutes

High Hang Squat Clean + Hang Squat Clean + Front Squat

CONDITIONING (15)

5 Rounds

9 Bench Press 135

9 C2B Pull-Ups

* In between each round perform 1turkish get-up R & L 53

STRETCH (10)

Shoulders/Chest

Anthony & Danielle 160301

WARM-UP (15)

2 Rounds

10 Cals Rowing

10 Band Pull-Aparts

10 Band Snow Angels

Handstand Hold with Flutterkick

Handstand Hold with Shoulder Taps

20/30" L-Sit

STRENGTH (15)

14 Min EMOM, 

Min 1: 3 Barbell Strict Press AHAP 115/65

Min 2:  3 Weighted Ring Pull-Ups (For Speed) / 2-3 Ring Dips (Quality)

CONDITIONING (15)

15 Minute EMOM

Min 1: 8/5 Cal A.B.

Min 2: 12/8 Cal Row

Min 3: 15 Wall Balls

STRETCH (10)

Shoulders/Chest