Kit 160429

WARM-UP (10)

2 Rounds

Bike 10 Cals

2 Sets Lunges

1.) 10 Hip Extension & 2.)10 Back Extensions

CrossOver Symmetry

POSTURAL STRENGTH (6)

6 Minute EMOM:

Even:  Hanstand Shoulder Taps

Odd:  Isometric Hold on Pull-Up Bar

OLYMPIC (20)

15 Minutes to Build to a Heavy

Snatch

STRENGTH (20)

Single Leg RDL

2 x 5

3 x 3

Glute Ham Raise

4 Sets

a.) Nordic Hamstring Curl
b.) Eccentric Only (4 - 6 Reps With 6" Negative)
c.) With PVC (4 - 8 Reps)
d.) With Momentum

CONDITIONING

TBD

Anthony & Danielle 160428

WARM-UP (5)

2 Rounds

Row 200m

10 Barbell Bridges

10 Barbell Good Mornings

MOBILITY  (10)

A.1.  CrossOver Symmetry

A.2.  Power Monkey Drill: Open Shoulder + Press Up

MOBILITY  (20)

Strict Press w/Back Against A Rack

2 x 8 @ 65, 70%

2 x 6 70, 80%

CONDITIONING (20)

4 Sets,
4 Min AMRAP
15 TTB
25 Med-Ball Squat Cleans
Max Cals A.B.
Rest 3 Minutes

Anthony & Danielle 160427

WARM-UP (10)

2 Rounds

Bike 10 Cals

2 Sets Lunges

1.) 10 Hip Extension & 2.)10 Back Extensions

POSTURAL STRENGTH (6)

6 Minute EMOM:

Even:  Handstand Hold/Hanstand Shoulder Taps

Odd:  TBD

STRENGTH (30)

Bulgarian Split Squat

2 x 10

2 x 5

Single Leg RDL

2 x 5

3 x 3

Glute Ham Raise

4 Sets

a.) Nordic Hamstring Curl
b.) Eccentric Only (4 - 6 Reps With 6" Negative)
c.) With PVC (4 - 8 Reps)
d.) With Momentum

CONDITIONING (20)

27 - 21 - 15 - 9

Calories

Wall Balls 20/14

K.T.B.

Anthony & Danielle 160416

WARM-UP (10)

2 Rounds

10 Cals

10 Over Unders

POSTURAL STRENGTH (6)

6 Minute EMOM:

Even:  20" Isometric Hold Top of Pull-Up

Odd:  30" OHS Hold

STRENGTH (20)

3 Rounds NFT

12 Bench Press 60/25 31X1

Max Strict C2B/Chin Ups

Followed By 3 Rounds NFT

1 Strict HSPU

12 Ring Rows with Feet Elevated

STAMINA BUILDERS (20)

5 Sets of:

30/20 DUs,

Rest 30 Seconds Between Rounds

Followed By:

12 Minute EMOM

Sprint 20" -> 80/65+ RPM

Rest 40"

Anthony & Danielle 160419

WARM-UP (5)

2 Rounds

10 Russian Swings

5 Broad Jumps

15 Plate Jumps

10 Cal Sprint

MOBILITY  (10)

Squat Therapy + Front Rack

STRENGTH (30)

Front to Back Squat

10, 10, 5, 5, 3, 3, 3, 1, 1, 1 (75/65)

CONDITIONING (20)

3 Sets

3 Min AMRAP

20 Jumping Lunges

20 Sit-ups

5 Push-ups

Rest 2 Min

Anthony & Danielle 160418

WARM-UP (5)

Row 3 Minutes

2 Rounds

Perfect Squat +

10 Push-Up Plus

MOBILITY  (10)

CrossOver Symmetry, With

30 Incline Barbell Bench Press; and,

10 Band Pull-Ups with Contraction

STRENGTH (30)

Heavy Superset

5 x 5 Incline Bench Press, Building 135, 65

5 x 5 Weighted Strict Pull-Up 35+, 5 - 10

Immediately Followed By,

2 x 20 T - Bar Row 65/25

2 x 20 Dumbbell Fly 

CONDITIONING (20)

Every Minute for 16 Minutes

Min 1:  Heavy Farmers Carry 70/44

Min 2:  L - Sit 30"

Min 3:  40 Double Unders

Min 4:  10 Burpees to Target

Kit 160418

WARM-UP (15)

Bike 3 Minutes

Walk to Split

MOBILITY (10)

Hips/Glutes

OLYMPIC WORK  (20)

6 Min EMOM

1 Tall Jerk +

1 Jerk Balance

Every 90" for 6 Minutes

1 High Hang Squat Clean +

1 Power Jerk +

1 Split Jerk

Every 90" for 6 Minutes

1 Hang Squat Clean + 

1 Pause Jerk Dip

1 Jerk

CONDITIONING   (15)

Test WOD 1:

For Time

250m Row

10 KBS 

10 Burpees

10 KBS

10 Burpees

10 KBS

250m Row

Rest 7 Minutes

Repeat

Kit 160417

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges

10 -15 GHD Hip/Back Extensions

MOBILITY (10)

Cross Symmetry Activation

OLYMPIC WORK  (20)

Burgener Warm-Up

Build to a Challenging OHS

Snatch Complex with Target

1 High Hang +

1 Hang +

1 Floor

GYMNASTICS (10)

 5 EMOM

2 Kipping Pull-Up + 1 C2B 

CONDITIONING   (15)

16 Min EMOM

Min 1:  10 Hang Power Cleans

Min 2:  20" L-Sit

Min 3:  Yoke Carry 

Min 4:  200m or 40 Double Unders

Anthony & Danielle 160415

UPON ENTERING THE GYM (10)

Mash Pecs with Mobility Ball (It's In My Gym Bag)

WARM-UP (15)

Bike 3 Minutes, Then 3 Rounds (Hard)

10 Barbell Glute Bridges

1 Set Walking Lunges

1 Banded Sprint

MOBILITY  (10)

CrossOver Symmetry, Then

3 Rounds, Sotts Presses +

Handstand Walk/Strict Handstand Progressions Progressions

CONDITIONING (30)

5 Rounds

400m Run

15 Overhead Squats 75/55

ACCESSORY (20)

Farmer's Carry's

Kit 160416

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges

10 -15 GHD Hip/Back Extensions

MOBILITY (10)

Cross Symmetry Activation

OLYMPIC WORK  (20)

Burgener Warm-Up

Build to a Challenging OHS

Snatch Complexes with Target

GYMNASTICS (10)

Kipping Pull-Up EMOM

CONDITIONING   (15)

TBD

Anthony

UPON ENTERING THE GYM (10)

Lax Ball Glutes (They Are Probably Sore)

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges/3 Pistols L&R

10 -15 GHD Hip/Back Extensions

Armadillo Rocks

MIDLINE STABILIZATION  (10)

Handstand Walk Progressions

CONDITIONING (30)

Every 3 Minutes for 30 Minutes

1 Legless Rope Climb

10 Push-Ups

10 GHD Sit-Ups/5 TTB

10 Cals A.D.

EXTRA CREDIT   (20)

ROMWOD

Anthony & Danielle 160412

UPON ENTERING THE GYM (10)

Lax Ball Glutes (They Are Probably Sore)

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges/3 Pistols L&R

10 -15 GHD Hip/Back Extensions

Armadillo Rocks

MIDLINE STABILIZATION  (25)

15 Min Clock

3 Rounds

Min 1:  50" L-Sit/One Legged L-Sit (Alt.)

Min 2: Rest

Min 3: 45" Hip Extension With Plate 

CONDITIONING (30)

2 x 4 Minutes, with 4 Minutes Rest Between Sets2 x 2 Minutes, with 2 Minute Rest Between Sets2 x 1 Minute, with 1 Minute Rest Between Sets

~The breakdown is like this~

First 4 Minutes: 2 Minutes @ 20spm. 2 Minutes @ 22spmSecond 4 Minutes: 2 Minutes @ 22spm, 2 Minutes @ 24spmFirst 2 Minutes: 1 Minute @ 24spm, 1 Minute @ 26spmSecond 2 Minutes: 1 Minute @  26spm, 1 Minute @ 29spmFirst 1 Minute: 30 Seconds @ 28spm, 30 Seconds @ 30spm
Second 1 Minute: 30 Seconds @ 30spm, 30 Seconds @ 32spm

EXTRA CREDIT   (20)

ROMWOD

Anthony & Danielle 160411

UPON ENTERING THE GYM (10)

Myofacial Release (10 Minutes of Concentrated Effort)

Lax Ball Back or Smash Legs/Quads

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges/3 Pistols L&R

10 -15 GHD Hip/Back Extensions

STRENGTH/COORDINATION  (25)

5 Rounds

 4 Strict MU/3 Rings Dips + 3 Strict Dips

Max Strict Pull-Ups

2 Barbell  TGU 45/25

CONDITIONING (15)

4 Rounds For Time

Run in Place 30"/15 GHD Sit-Ups

Lunge 3 Lengths of Gym With Ascending Weight (25, 30, 25)/(15, 20, 25)

STRETCH   (30)

ROMWOD

Ryan 160410

WARM-UP (20)

2 Minutes Assault Bike

Lunge 1 Lap Around Gym

Lax Ball

Shoulder Mash

Shoulder Opener

T-Spine Bench Stretch

PVC Pass Thrus

Banded Y Drill

CONDITIONING   (20)

OPT Repeatability Test

For Time

Row 250m

10 KBS 53

10 Burpees No-Push-Up

10 Russian Swings

10 Burpees No-Push-Up

10 KBS 53

Row 250m

Rest 7 Minute In Between Sets

Anthony & Danielle 160408

UPON ENTERING THE GYM (10)

Myofacial Release (10 Minutes of Concentrated Effort)

Lax Ball Back or Smash Legs/Quads

WARM-UP (15)

Smash Werx

CONDITIONING  (25)

For Time

1 Mile Run

80 Air Squats

60 Double Unders

40 Moving Planks/GHD Situps

30 Wall Balls (20)/Cleans (60)

20 Pull-Ups

1K Row

STRETCH   (20)

Anthony & Danielle 160407

UPON ENTERING THE GYM (10)

Myofacial Release (10 Minutes of Concentrated Effort)

Lax Ball Back or Smash Legs/Quads

WARM-UP (15)

3 Rounds 

(Increasing Intensity, Ascending in Weight)

10 Cal Bike 

TGU R + Travel

TGU L + Travel

20 Glute Bridges w/Band

STRENGTH/ACCESSORY   (25)

Box Squat

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

In between Sets,

Strict Press/Push Press

Warm-Up Set 15 Barbell Strict Press

1 x 6 Strict, 6 Push 105/45

1 x 5 Strict, 5 Push 115/50

1 x 4 Strict, 4 Push 120/55

1 x 3 Strict, 3 Push 125/60

STRETCH   (20)

Anthony & Danielle 160405

WARM-UP (15)

2 Rounds

30 DUs

5 Scap Push-Ups

10 Push-Ups

10 Banded Pull-Aparts

30" Banded Hold

PULLING STRENGTH/ACCESSORY   (20)

3 Rounds

15/9 C2B Pull-Ups

10/6 Dual Ring Ring Rows

5/3 Rope Climbs

AEROBIC CAPACITY   (20)

Warm-Up 500m Row, Then

3 Rounds

Row 150m Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Row 100m Easy

Row 150m Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Row 100m Easy

Row 150 Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Rest 3 Minute Between Rounds

MOBILITY (10)

Anthony & Danielle 160404

WARM-UP (15)

2 Rounds

10 Cal Row

10 Barbell Step-Ups

Shoulder Mash

Band Assisted Hip Flexor Stretch

T-Spine Bench Stretch

STRENGTH/ACCESSORY   (25)

Heavy Back Squat w/ Belt

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

165, 180, 195, 205, 215 225, 235, 245

105, 115, 125, 130, 135, 140, 145, 150, 155

CONDITIONING   (20)

3 x 3 Min AMRAP

10 Burpee Box Jumps

20 TTB

30 Double Unders

Rest 1 Minute In Between Sets

Anthony & Danielle 130401

WARM-UP (15)

2 Rounds

10/5 Cals

5 Pushup Plus

5 Slow Push-Ups

10 Band Pull-Aparts

10 Beat Swings

Shoulder Opener

Lax Pall

PVC Pass Thrus

STRENGTH/ACCESSORY   (25)

Bench Press

Barbell Warmup, 30 Reps

5 x 5

155, 160, 165, 170, 175/65, 72, 74, 76, 78

In Between Sets, Rear Delt Fly

3 x 20

CONDITIONING   (20)

10 Minute AMRAP

Heavy Farmer's Walk 70/44

OH Walking Lunge W/Sandbag 75/50

5 Wall Walks

Rest 3 Minutes

7 Minute AMRAP 

10 Hip Extensions

10 Heavy Wall Balls