Anthony & Danielle 160630

WARM-UP (10)

Row  500

2 Rounds

5 Ring Rows

20 Bear Crawls

2 Rounds

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)/

3 x 30 Handstand Hold

Balance On 1 Hand

Forward Roll +

Headstand to Forward Roll +

Handstand to Forward Roll +

Handstand Walk to Forward Roll

UPPER BODY STRENGTH/SKILL (15)

Every Minute on the Minute For 10 Minutes

5 Superman Rocks + Handstand Walk/ 1 Strict Handstand Push-Up

Immediately Into

Every Two Minutes For 6 Minutes

Max Dumbbell Press 50/25

CONDITIONING I (20)

4 Rounds,

1:40 On/:20 Off (Preset WOD on Rower)

MIDLINE (15)

3 Super Sets,

20 Weighted Sit-Ups

10 Good Mornings 45#, Climbing

Anthony 160629

WARM-UP (10)

Row  500

2 Rounds

5 Ring Rows

20 Bear Crawls

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)

UPPER BODY STAMINA (20)

Every Minute on the Minute For 10 Minutes

1 Weighted Rope Climb

Into Death By TTB

Starting at 8, Increasing By 2 Reps Every Minute

CONDITIONING I (12)

5 Rounds For Time

10 Cals A.D.

10 Burpees

10 American or Russian Swings 53 or 70

STRETCH (10)

Anthony 160627

WARM-UP (10)

Row  500

5 Single Leg Glute Bridge on Bench
5 Single Leg Glute Bridge on Floor
10 Banded Squats

Thoracic Rotations

STRENGTH I (10)

Every Four Minutes Twenty Minutes

Front to Back Squat
10, 5, 3, 3, 3

STRENGTH II (15)

3 Sets
5 Pause Bench Press 125
10 DB Bench Press 60
1 TGU L + 100-Foot Carry
1 TGU R + 100 Foot Carry

MIDLINE (15)

3 Sets

45" Hollow Hold on GHD

10 Good Mornings 45#, Climbing

STRETCH (10)

Anthony 160627

WARM-UP (10)

Row  500

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)

STRENGTH (10)

Every Minute on the Minute For 7 Minutes

1.1 Cluster

Rest 10" Between Reps

CONDITIONING I (15)

Tailored Bergeron Beep Test

Every Minute on the Minute

Min1:  7 Thrusters 65

    7 Pull-Ups

                       7 Burpee No Push-Up

Min 2: 6 Thrusters 65

    6 Pull-Ups

                       6 Burpee No Push-Up

Min 3: 5 Thrusters 65

    5 Pull-Ups

                        5 Burpee No Push-Ups

Min 4:  4 Thrusters 65

     4 Pull-Ups

                          4 Burpee No Push-Ups

Min 5: ~Rest

Min 6:  Repeat in Reverse

MIDLINE (15)

3 Sets

12 Toe to Rings

10 Good Mornings 45#, Climbing

STRETCH (10)

Anthony 160623

WARM-UP (10)

Row 1000m

CrossOver Symmetry (Blue Bands)

Stretch

STRENGTH (15)

A1.  Build to a Deficit HSPU

A2.  Shoulder Tap Drills

B1.  Perform 5 Negatives ASAP (10" Min)

CONDITIONING I (15)

4 Rounds

10 Burpees

Monkey Bar Down Rig

5 Burpees

Monkey Bar Down Rig

CONDITIONING II (15)

For Time

Bodyweight Lunge 2 Laps Around Building

Kit 160621

WARM-UP (10)

Bike 1 Mile

20 Glute Bridges On Bench

20 Glute Bridges on Floor

Ten Second Handstand Hold + One Negative

5 x 3 Deficit Snatch Deadlift, Climbing

SKILL/STRENGTH (20)

Alternate Between 5 Sets of:

5 Banded Front Squats

&

Successive Pull-Up Complex

1 Beat Swing + 4x

{One Knee Pop +

One Kipping Pull-up}

STRENGTH II (10)

4 Rounds For Time

50 Foot Front Rack Walking Lunge 65

100 Foot Overhead Carry 65

10 Knees to Elbow

Anthony & Danielle 160621

WARM-UP (10)

Bike 1 Mile

Stretch

STRENGTH (15)

Every Minute For 12 Minutes
Min 1:  5 Glutes Bridges From Floor 95/65

Min 2:  5 Deficit Snatch Width Deadlifts 115/75

Min 3: 10 Reverse Flys 20/10

CONDITIONING (30)

30 Min AMRAP Or Complete 5 Rounds

A.B. 20/14 Cals

100 FeetBear Hug Sandbag 70/50

Run 400m

50 Feet Yoke Carry  220/180

Anthony & Danielle 160620

WARM-UP (10)

Bike 1 Mile

400 Foot Walking Lunges

Accumulates 3 Minutes in Handstand

5 Push-Up Plus Every Time You Break

STRENGTH (20)

Every Minute For 3 Minutes For 12 Minutes

5 Hollow-Rocks +  1 Weighted Ring Pull-Up + 1 Strict Muscle-Up/5 C2B Pull-Ups

&

Pause Front Squat 

5, 5, 3, 3, 1, 1

Starting @ 115/75, Building to a Challenging Weight

CONDITIONING (10)

For Time:
12-9-7
C2B

Handstand Push-Ups
Ring Dips
Bench Press 135

*Do Round of 9 Strict

7 - 5 - 3
C2B
Handstand Push-Ups
Ring Dips
Bench Press 75

Tyler 160619

WARM-UP (10)

3 Minute A.B.

200 Feet Walking Lunge

Lunge Hold w/KB

MOBILITY (5)

Crossover Symmetry 

Turkish Get-Up Left & Right

5 KB Windmills

INTERVALS (20)

Death By Cals

2, 4, 6...

POWER/STRENGTH (20)

Pause Back Squat

5, 5, 3, 3, 3 

Starting at 75

 45 "Row No Feet

CONDITIONING (20)

Speed/Strength Endurance

Every 5 Minutes For 20 Minutes

5 Back Squats

10 Jump Squats

50' Broad Jump

60" Sprint on the Rower

Kit 160617

WARM-UP (10)

Bike 1 Mile

400 Foot Walking Lunges

Ten Second Handstand Hold + One Negative

3 x 3 10" Ten Second Pause Front Squat

SKILL/STRENGTH (20)

Alternate Between Sets of:

Two Heavy Dead Stop Front Squats

&

Pull-Up Complex

{One Beat Swing + 

One Knee Pop +

One Kipping Pull-up}

STRENGTH II (10)

Build to a Two Rep Hang Snatch

Then

Build to a Single Full Snatch

Finally

For Time Twenty Snatches at Seventy Percent of Today's Heaviest Snatch

Stumble = No - Rep

BURNER (10)

TBD

Anthony & Danielle 160616

WARM-UP (10)

Bike 1 Mile

400 Foot Walking Lunges

Accumulates 3 Minutes in Handstand

*20 Double Unders When You Break

3 x 3 10" Pause Front Squats 45, 75, 95/33, 43, 53

STRENGTH (20)

Build to a Heavy Double Dead Stop Front Squat

In Between Sets, Front Lever Practice

STRENGTH II (10)

12 Min AMRAP

1 Pause Bench Press 120/50
1 Strict L-Sit Chin-Up/Chin-Up
2 Pause Bench Press 120/50
2 Strict L-Sit Chin-Up/Chin-Up

3 Pause Bench Press 120/50
3 Strict L-Sit Chin-Up/Chin-Up

......

BURNER (10)

Death By 10/5 DUs

Kit 160614

WARM-UP (10)

2 Rounds
20 Banded Air Squats
20 Hip Extensions
400m Run
100 Foot OH Kettlebell Carry

CROSSOVER SYMMETRY (15)

Activation

STRENGTH (30)

5" Pause Front Squat To Box
10, 10, 5, 5, 3, 3, 3, 1, 1, 1

In Between The First Five Sets

1.1 Negative HSPU To Floor

In Between The Second Five Sets

1 Ring Dips From Toes + Ring Turnout + 10" Negative

GLUTES (15)

400m Back Rack Lunge (33)

BURNER (5)

Anthony & Danielle 160613

WARM-UP (15)

2 Rounds
Bike 20/15 Cals
100 Foot Bear Hug 75/50
400m Run
100 Foot OH Kettle Carry 35/20

SHOULDER MOBILITY (5)

GYMNASTICS/STRENGTH (15)

Anthony:

Every 2 Minutes for 12 Minutes

2-3 Muscle-Ups

Danielle:

Every Minute for 12 Minutes

1 Snatch Deadlift  + 2 TNG Power Snatches

CONDITIONING (20)

16 Min Partner AMRAP

20 Cal Sprint

20 Swings/Snatches 65

20 TTB

20 Burpee Box Jumps 

20 Wall Balls

Anthony & Danielle 160612

WARM-UP (15)

Jog 2 Laps

Symmetry

3 Sets of 
45" L-Sit

15 Light Barbell Hip Bridges

CONDITIONING (20)

Danielle

5 Rounds

500m at Moderate Pace  2:16

200m at 2K PR Pace 2:22

200m at Easy Pace 2:30

Anthony

20 Min EMOM

20" Max Effort Sprint On Assault Bike

Target  8-10 Cals

HAMSTRINGS (10)

3 Sets of 
8-10 Glute-Ham Raises 

STRETCH (20)
2:00 Forward Fold
4:00 Low Dragon
2:00 Banded Split
4:00 Pigeon Stretch

Tyler 160611

WARM-UP (10)

3 Minute A.B.

10 Glute Bridges 

5 Pause Goblet Squats

10 Clam Shells

Lunge Hold w/KB

MOBILITY (5)

Crossover Symmetry 

STRENGTH (20)

Pause Back Squat

5, 5, 3, 3, 3 

Starting at 65

Turkish Get-Up Left & Right

CONDITIONING (20)

Speed/Strength Endurance

Every 5 Minutes For 20 Minutes

10 Reverse Kettlebell Lunges

10 Split Jumps with 15

20 Toe Touches

30" Sprint on the A.B.


AFTERPARTY (10)

4 Sets of 

100 Foot Walking Lunge

10 Hollow Rocks

Anthony, Danielle and Kit

WARM-UP (10)

8 Minute EMOM

5 Beat Swings with Peanut + Rest 30" 5 Pull-Ups

Rest 1 Minute

5 Minute EMOM

1.1 Negative HSPU To Floor

5 Minute EMOM

1 Ring Dips From Toes + Ring Turnout + 10" Negative

Row 500m

5 Strict Leg Deadlifts Start 45/33  +2.5/5

5 Clean Pulls

5 Muscle Cleans

5 High Hang Cleans

5 Mid Thigh Cleans

5 Below the Knee Cleans

CONDITIONING (40)

60" Row (A)

60" Hang Power Clean 70

60" Assault Bike (A)

60" Front Squat 70

60" Burpees to Pull-Up Bar (A)

60" Shoulder to Overhead

Rest 5 Minutes

30 - 20 - 10

Pull-Ups (A-10)

American Swings (35) (A-15)

DB Thrusters 25 (A-12)

Run 1 Lap (A-#2)

A - 16

Anthony & Danielle 160609

WARM-UP (10)

Row 500m

Y - T -W Plate Raises

10 Split Jumps

1 Minute Bottom of Squat Hold

30" Banded Shoulder Stretch

5 Split Jeks 75/45

STRENGTH (40)

10 Minutes to Build to a Heavy Pause OHS Out of the Rack

Target 185/100

15 Minute Squat Clean EMOM

Minutes 1 - 3 75% 115/82

Minutes 4 - 6 80% 125/87

Minutes 7 - 9 85% 135/94

Minutes 10 - 15 Climbing

LUNGE AND LEARN (20)

Lunge 1 Lap Around the Building 45/33

Athony & Danielle 160608

WARM-UP (10)

5 x 10 SUs, 10 DUs

30 Barbell Bench Press

30" Ring Brace

3 x 15" Shoulder Stretch On Bar

30" Shoulder Stretch On Bench

UPPER BODY STRENGTH (20)

Against a 20 Minute Clock

5 Rep Pause Bench Press, Climbing (95/55)

In Between Sets 15 Dumbbell Rows Right and Left 31X1 (35/20)

LACTATE THRESHOLD (20)

3 Rounds

3.0/2.0 Mile A.B. (70/60 RPM +)

10 Strict TTB/Leg Raises

Anthony & Danielle 160607

WARM-UP (10)

Row 300m @Easy Pace
5 Goblet Squats (30)
Row 200m @ Moderate Pace
5 Goat Bag Swings
Row 100m @ Aggressive Pace
10" Pause Goblet Squat (30)
Sprint 100m

Banded Ankle and Wrist Stretches

STRENGTH (10)

 Front Squat

Quickly Build to a Challenging

 3,3,3,1,1,1

LEG STAMINA (20)

Every 5 Minutes For 15 Minutes

Row 500/400

10 Front Squats (Off Floor) 115/85

GYMNASTICS STAMINA (15)

15 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Wall Balls

20 Single Arm Kettlebell Swings

Kit

WARM-UP (10)

Bike 1.0 Mile

25, 25 Clam Shells

25 Glute Bridges

75 Banded Air Squats

CROSSOVER SYMMETRY (15)

Activation

UPPER BODY STRENGTH (21)

5 Minute EMOM

5 Beat Swings with Peanut + 1 10" Pause Front Squat

Rest 2 Minute

5 Minute EMOM

2 Negative HSPU

Rest 2 Minute

5 Minute EMOM

2 Ring Dips From Toes

POWER (15)

2 Rounds

100ft Prowler Push

100ft Yoke Carry

25 GHD Sit-Ups

25 Ring Push-Ups

Anthony & Danielle & Kit 160602

WARM-UP (10)

Row 300m @Easy Pace
5 Goblet Squats (30)
Row 200m @ Moderate Pace
5 Goat Bag Swings
Row 100m @ Aggressive Pace
10" Pause Goblet Squat (30)
Sprint 100m

Banded Ankle and Wrist Stretches

5 Minutes to Build to a Heavy:
1 Cluster + 1 Thruster

CONDITIONING (20)

21-18-15-12-9-6-3

Row Calories

Thrusters 45

Lateral Burpees

           R        T        B

21       K        14/7  14/7

18       D        11/7  11/7

15       K         9/7    9/7

12       D         K      D

9         K         D      K

6         D         K      D

3         K         D      K

OR

           R        T        B

21       K         D      14/7

18       K         D      14/7

15       K         D       9/7

12       D         K       7/5

9         D         K       D

6         K         D       K

3         D         K       D

Anthony 

Every Minute on the Minute For 15 Minutes

Minute 1: 10 Cals

Minute 2:  7 Thrusters (75)

Minute 3: 7 Lateral Burpees

MIDLINE (20)

Every Minute on the Minute for 9 Minutes:
Minute 1: 10 Ab Roll Outs
Minute 2: 30"  Hollow Body Hold
Minute 3: 8 Rolls to Pistol

Anthony & Danielle 160601

WARM-UP (10)

Row 300m

5 RDLs

5 Clean Pulls

5 High Hang Cleans

5 Front Squats

5  Press Out of Bottom of Squat

STRENGTH (10)

Build to a heavy of the following clean complex:

1 Mid Thigh Clean +

1 Clean From Below the Knees +  

2 TNG Cleans

CONDITIONING (20)

2 Rounds of:

AMRAP 2: 15/10 Calorie Assault Bike + 10 Power Cleans @ 115//65

3 Rounds of:

AMRAP 2: 15/10 Calorie Assault Bike + 12 Power Cleans @ 105/55