Kit 160531

WARM-UP (10)

2 Rounds

100 Single Unders Rx Jump Rope

1 Min Goblet Squat Hold 35

2 Minutes Glute Bridges

30 DUs

30" Top of L-Sit Pull-UpHold

20 PVC Lift-Offs

10 Barbell Pause OHS

CROSSOVER SYMMETRY (15)

Activation

UPPER BODY STRENGTH (15)

6 Minute EMOM

3 Kipping Pull-Ups + 5 Single - Leg Deadlifts

Rest 1 Minute

5 Minute EMOM

10"  Ring Support + 1 Ring Dip Negative ASAP

Rest 1 Minute

5 Minute EMOM

Up to 3 Rope Pull-Ups + 5 Barbell Good Mornings

POWER (15)

6 Rounds
50m Sled Pulls (45# +)
10 KB Thrusters (25)

50m Baton Marches (50#+)

Anthony & Danielle 160530

WARM-UP (10)

100 Singles

1 Minute Squat Hold

30 DUs

10 Single-Leg Deadlifts

30 DUs

10 Glute Bridges (Back on Bench)

30 DUs

10 Glute Bridges (Back on Floor)

STRENGTH (25)

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

Pause Front Squat (Building)

Starting 95/65

*5 Weighted Dips/4 Ring Dips

CONDITIONING (10)

10 EMOM

Even: Pause Pull-Ups 6/3, 8/4, 8/4, 6/3, 9/5

Odd:  3 Burpees + 40/30 DUs

STRETCH (10)

Anthony & Danielle & Kit 160526

WARM-UP (10)

Jog 1 Lap

A.B. 0.5 Miles

Front Rack KB Carry to #1

Run 1 Lap

A.B. 0.3 Miles

Overhead KB Carry to #1

CONDITIONING I(15)

Sandbag Relay Run

For Time

3 Laps Each With 20lb Medball Alternating

Anthony 

4 Rounds For Time:

Sprint 1 Lap (<0:50)

Rest 2 Minutes

CONDITIONING II (15)

Anthony

CFLinchpin Test 6

3 Rounds For Time

18 Wall Balls

15 Pull-Ups

12 Swings

9 Handstand Push-Ups

3 Rounds For Time

21 Pendlay Rows
15 Reverse Flys
9 Lat Pull-Downs

Kit 160525

WARM-UP (10)

2 Rounds

100 Single Unders Rx Jump Rope

1 Min Goblet Squat Hold 35

2 Minutes Glute Bridges

30 DUs

30" Top of L-Sit Pull-UpHold

20 PVC Lift-Offs

10 Barbell Pause OHS

STAMINA (25)

3 Rounds NFT

1 Lap

Farmers Carry #3 & Back 35

1 Lap w/30 lb Medball

Farmers Carry #2 & Back 44

1 Lap w/50lb Sandbag

Farmers Carry #1 & Back 53

Rest 5:00 Minutes

20 Pull-ups For Time

POWER (15)

4 Rounds

6 Alt. Back Rack Barbell Lunges

10 Split Jumps

20 Toe Touches

30" Max Effort A.B.

Rest 3 Minutes

Anthony & Danielle 160524

WARM-UP (10)

2 Rounds

100 Single Unders

10 Ankle Flexers

10 T-Push-Ups

10 Pause OHS with Barbell

3 x 10 Shoulder Opener

STRENGTH (30)

24 Minute EMOM

Even: 3 OHS 115/65

Odd: 3 Bench Press 150/65

LACTATE THRESHOLD(40)

Row 500 at an Easy Pace 2:00/2:25

Row 500m at an Easy Moderate Pace 1:55/2:18

Row 500m at a Moderate Pace 1:48/2:12

Kit 160523

WARM-UP (10)

Row 500

30 Band Pull Aparts

30, 45, 60" Hold at Top of Pull-Up Bar

60" Banded Pigeon Stretch In Between Sets

SQUAT THERAPY/STRENGTH (10)

6 - 5 - 4 - 3 - 2 - 1
Pause Front Squat
2 - 2 - 2 - 2 - 2
Rope Climbs 

SKILL (10)
Power Snatch

CONDITIONING (20)

40 - 30 - 20 - 10 
Burpee
Wall Ball Balls 14
EMOM* 3 Snatch 45

Anthony 150523

WARM-UP (10)

2 Rounds

Row 300m

30" Active Hang From Pull-Up Bar

1 Min Handstand Hold

MOBILITY (5)

T-Spine

CONDITIONING (40)

For Time

Row 500M

5 Legless Rope Climbs

400M Run

4 Legless Rope Climbs

30 TTB

3 Legless Rope Climbs

20 Cals Assault Bike

2 Legless Rope Climbs

10 Man-Makers 25

1 Legless Rope Climb

 

Rest 10 Minutes

800m Run

30 Shoulder Press 75

800m Run

25 Push Press 95

800m Run 

20 Push Jerk 105

Anthony, Danielle, and Kit

WARM-UP (10)

Row 300m

10 Russian Swings

Sprint 200m

5 Squats + 5 Squat Jumps

All-Out 100m

MOBILITY (5)

T-Spine

CONDITIONING (20)

Daniella & Kit

16 Min AMRAP

20 Cal Row

20 Full Swings 35

20 Abmatt Sit-ups

20 Box-Jumps or Step-Ups 20

20 Burpees

Anthony

16 Minute EMOM

Min 1: 10 Cal A.B.

Min 2:  10 Dumbell Thrusters 35

Min 3: 10 V-Ups

Min 4: 5 Burpee Box Jumps

AFTERPARTY (10)

Anthony & Danielle 160519

WARM-UP (10)

Jog 1 Lap

30 Band Snow Angels

30 Glute Bridges

100 Single Unders

30 Clam Shells

30 Band Pull-Aparts

Jog 1 Lap

MOBILITY (5)

T-Spine

STRENGTH (20)

Pause Front Squat (No Belt)/Back Squat (Belt)

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

*In between Sets 5 Strict L-Sit C2B Chin-Ups and/or 5 False Grip Ring Pull-Ups to Sternum

CONDITIONING (20)

For Power:

Row 100m Sub 1:40/2:05

Recovery Lap

Row 200m Sub 1:40/2:05

Recovery Lap

Row 300m Sub 1:40/2:05

Recovery Lap

Repeat!

Kit 160517

WARM-UP (10)

Row 500

30 Band Pull Aparts

30, 45, 60" Hold at Top of Pull-Up Bar

60" Banded Pigeon Stretch In Between Sets

SQUAT THERAPY (10)

2 Sets of:

A1:  Crossover Symmetry 

A2: 3" Pause Narrow Grip OHS  35

STRENGTH (20)
Deadlift
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

CONDITIONING (20)

16 Min AMRAP
5 Strict Pull-Ups
10 Dumbbell Thrusters
15 KBS 44
20 Deadlifts 95
25 K2E

Kit 160516

WARM-UP (10)

Row 500

30 Band Pull Aparts

30 Banded Squats

30 Banded Glute Bridges

FRONT RACK MOBILITY (5)

1 Minute Lax Ball Left and Right

1 Minute T-Spine/Shoulder Stretch

1 Minute Box Stretch

SQUAT THERAPY (10)

2 Sets of:

A1: 10 Front Squats 55

A2:  7 Hollow Rock + Pull-Downs

GYMNASTICS SKILL (6)

Even: 7 Beat Swings + 1 C2B

Odd:  6 Dumbbell Bench Press 25

CONDITIONING (20)

Every 3 Minutes For 18  Minutes

10 GHD Sit-ups

12 Push-Ups

10 Calories Assault Bike

Anthony 160516

WARM-UP (10)

1 Minute A.D. 75%
10 Glute Bridges
10 Clam Shells
1 Minute A.D. 85%
10, 10  RDLs 45
1 Minute A.D. 95%

20 Bent-Over Row

MOBILITY (5)

3 Minute Toe Touch

CONDITIONING (20)

2 Rounds of 1/2 Tabata Protocol Of The Following Movements

Heavy Prowler Push

Rope Pull
Rest 2 Minutes

Tire Flip

Push-Ups

Rest 3 Minutes Between Rounds

AFTERPARTY (20)

Superset

3 Rounds

12 Dumbbell Strict Press

12 Rear Delt Fly's

12 Lateral Raises

Ryan 161505

WARM-UP (10)

20 DUs

5 R & L Lunges

10 Push-ups

20 DUs

5 R & L Lateral Lunges

1 Minute Handstand Hold

20 DUs

5 R & L Reverse Lunges

10 KB Press

MOBILITY (5)

Glutes Against Wall

STRENGTH (20)

4 Sets of

5 Push Press + 10 Walking Lunges

CONDITIONING

2 Rounds

1/2 Tabata

Heavy Prowler Push

1 Minute Rest

Rope Pull

1 Minute Rest

Yoke Carry

1 Minute Rest

Push-Ups

Tyler 160514

WARM-UP (10)

3 Minute A.B.

100 Feet Walking Lunges

10 Glute Bridges 

10 Clam Shells

10 Air Squats

MOBILITY (5)

Spider-Man 

Inch-worm

Crossover Symmetry 

STRENGTH (20)

10, 10 Backsquat

5, 5 Front Squat

3, 3, 3 Weighted

3 x 15 Reverse Flys

CONDITIONING

Baseline Repeats
Row 250m
20 Air Squats
15 Sit-Ups
10 Push-Ups
5 Pull-Ups
Rest 3:00 Minutes

Repeat 3x


STRETCH

Baseline Repeats

Anthony & Danielle 160514

WARM-UP (10)

20 DUs

5 R & L Lunges

10 Push-ups

20 DUs

5 R & L Lateral Lunges

1 Minute Handstand Hold

20 DUs

5 R & L Reverse Lunges

10 KB Press

MOBILITY (5)

Glutes Against Wall

STRENGTH (15)

4 x 10 Weighted Walking

4 x 10 Banded Sprints

CONDITIONING (15)

5 Rounds For Time:

Run 400m

Yoke Carry 140/Rack

ACCESSORY (15)

Barbell Bicep Curl

Kit 160511

WARM-UP (10)

500m Row

1 Minute Hand Stand Hold

Double KB Overhead Carry 50'

MOBILITY (10)

Foam Roll

GYMNASTIC TECHNIQUE (10)

Every 2 Minutes For 10 Minutes

3 Beat Swings + 5 Pull-Ups

STRENGTH (10)

Every 2 Minutes For 10 Minutes

1 Split Jerk Behind the Neck +

3 x 3" Pause OHS

CONDITIONING (15)

Heather-ish
3 Rounds For Time
Row 500
21 Deadlifts
12 Dips

CORE BUILDER I (5)

5 Rounds

25 Seconds L-Sit

35 Seconds Rest

Anthony & Danielle 160511

WARM-UP (10)

500m Row

Double KB Overhead Carry 50'

MOBILITY (5)

Low Dragon

STRENGTH (15)

5 - 5 - 3 - 3 - 1 - 1

10" Pause Front Squat, Climbing

STAMINA BUILDER (15)

For Time:

21-18-15-12-9-6-3 

Unbroken Thrusters 75/50 

ACCESSORY (15)

4 Rounds

50' Backwards Sled Drag (BW)

20 Seated Leg Lifts

Anthony & Danielle 160510

WARM-UP (10)

300m Farmer's Carry

Jog a  Lap

MOBILITY (5)

Barbell Smash Quads

STRENGTH (10)

Stone 2 Shoulder/

Power Clean 1 - 1 - 1 - 1 - 1

CONDITIONING (10)

8 Min AMRAP

4 Burpees

1 Stone 2 Shoulder/ 2 Power Cleans

CASH-OUT (10)

3 x 6 - 8 Glute Hamstring Raises

Kit 160509

WARM-UP (10)

1 Minute Row 75%
10 Glute Bridges
10 Clam Shells
1 Minute Row 85%
1' Squat Hold
1 Minute Row 95%

MOBILITY (5)

10 T-Spine + Shoulder Openers

Overhead Barbell Walk

STRENGTH/OLYMPIC (15)

A1.  Snatch Balance x 3

A2.  3 Strict Pull-Ups

ODD OBJECT CONDITIONING (25)

3 Rounds

2 Rope Pulls (1 Standing, 1 Seated)

15 Cal Row

9 Cal A.D.

10 Tire Flips

Rest 3 Minutes

CORE BUILDER I (15)

5 Rounds

25 Seconds L-Sit

35 Seconds Rest

Anthony & Danielle 160509

WARM-UP (10)

Row 500m @ 1:55/2:15

20 - 30" Ring Support

20 - 30" Chin Over the Bar

Row 300m @ 1:47/2:11

20 - 30" Ring Support

20 - 30" Chin Over the Bar

Sprint 100m @ 1:38/2:07

MOBILITY (5)

Pigeon Stretch on High or Low Box

CONDITIONING (10)

2K Row:

1:55/500m, 2:15/500m

STRENGTH (25)

25 Min AMRAP NFT

8 - 10 DB Bench Press 60

1 TGU R + 100ft Walk

5 - 6 Ring Pull-Ups

1 TGU L + 100ft Walk

Anthony & Danilelle 160507

WARM-UP (10)

1 Minute Row 75%
10 Glute Bridges
10 Clam Shells
1 Minute Row 85%
1' Squat Hold
1 Minute Row 95%

MOBILITY (5)

10 T-Spine + Shoulder Openers

Overhead Barbell Walk

DUMBBELL  CONDITIONING (15)

3 Rounds For Max Reps  

0:00 to 2:00 400m run then DUs

2:00 to 3:00 DB Push Jerk 35/25#

3:00 to 4:00 pull-ups

4:00 to 5:00 DB hang clean 35/25#

CORE BUILDER I (15)

5 Rounds

25 Seconds L-Sit

35 Seconds Rest