Anthony & Danielle 160729

WARMUP (15)

Row 1000m/Bike 1.5 Miles

2 Rounds Scap Prep

1 Roll-Out

10 Reverse Flys on Incline w/ 5lb Plate

1 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

3 x 2 False Grip Ring Rows + Muscle Up Transition

GYMNASTICS PUSHING/UNILATERAL LEG STRENGTH (20)

Dip Density Test

For Max Reps

90" Ring Dip

60" Rest

60" Ring Dip

60" Rest

30" Ring Dips

Followed By

6 Rounds

30" On/30" Off

Singe Leg Squats On Box

Push-Up Density Test

With a Weighted Vest

90" Push-Ups

60" Rest

60" Push-Ups

60" Rest

30" Push-Ups

Followed By

3 Rounds

60" On/60" Off

Lateral Squats

CONDITIONING (5)

50/35 Cals For Time

CASHOUT* (10)

3 Sets of Glute Ham Raises

STRETCH (10)

Kit 160728

WARMUP (15)

Jog 2 Laps

Dynamic Warmup 

1/2 Tabata Bottom to Bottom Air Squat Holding Light Dumbbell in Front Rack

+ Crossover Symmetry - Shoulder Mobility 

4 Turkish Get-Ups

GYMNASTICS PULLING & PRESSING (20)

Every 2 Minutes For 12 Minutes

1:  {30" Static Hold  OR

30" Dynamic Weight Shift OR

1 Peg Ascent (Balancing Push & Pull)}

2:  {Handstand Push-Up w/Feet On Box OR

Ring Handstand Push-Up w/ Feet Elevated}

RUNNING (15)

2:00 Figure Four Pose on Each Leg

Run in Place Supporting Barbell Overhead

2:00 Partner Stationary Banded Sprint

Jog 1 Lap

Left and Right Footed Shuffle Supporting Barbell Overhead

2:00 Partner Stationary Banded Sprint

Jog 1 Lap

REDLINE* (15)

2 Sets of:

8 Rounds

15/10 Double Unders

Shuttle Sprint 80m

Rest 60 Seconds

Rest 3 Minutes Between Rounds

Anthony & Danielle 160728

WARMUP (15)

Jog 2 Laps

Dynamic Warmup 

1/2 Tabata Bottom to Bottom Air Squat Holding Light Dumbbell in Front Rack

+ Crossover Symmetry - Shoulder Mobility 

4 Turkish Get-Ups

GYMNASTICS PULLING (15)

Every 2 Minutes For 12 Minutes

1. Peg Board Static Hold

2. Legless Rope Climb Attempt

RUNNING (15)

2:00 Figure Four Pose on Each Leg

Run in Place Supporting Barbell Overhead

2:00 Partner Stationary Banded Sprint

Jog 1 Lap

Left and Right Footed Shuffle Supporting Barbell Overhead

2:00 Partner Stationary Banded Sprint

Jog 1 Lap

REDLINE* (15)

2 Sets of:

8 Rounds

15/10 Double Unders

Shuttle Sprint 80m

Rest 60 Seconds

Rest 3 Minutes Between Rounds

Anthony & Danielle 160726

WARMUP (15)

Jog 2 Laps

Dynamic Warmup 

1/2 Tabata Bottom to Bottom Air Squat Holding Light Dumbbell in Front Rack

+ Crossover Symmetry - Shoulder Mobility

TEMPO WORK (15)

Every Minute For 5 Minutes

30" Tempo Push-Ups 2301

Rest 2 Minutes

Every 90" For 7:30

30" Tempo Strict Pull-Up 2302

CONDITIONING (15)

Tailored Bergeron Beep Test

Every Minute on the Minute

Min1:  7 Thrusters 75/45

    7 Pull-Ups

                       7 Burpee No Push-Up

Min 2: 6 Thrusters 75/45

    6 Pull-Ups

                       6 Burpee No Push-Up

Min 3: 5 Thrusters 75/45

    5 Pull-Ups

                        5 Burpee No Push-Ups

Min 4:  4 Thrusters 75/45

     4 Pull-Ups

                          4 Burpee No Push-Ups

Min 5: ~Rest

Min 6:  Repeat in Reverse

Kit 160718

WARM-UP (10)

Assault Bike 1.5 Miles

Weakness Warm-ups
3 Sets of

Glute Bridges w/Barbell, Climbing (33, 53, 65)

* In Between Sets Banded Shuffle Across the Gym and Back

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

1 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

3 x 2 False Grip Ring Rows + Muscle Up Transition

GYMNASTICS STRENGTH I (20)

4 Min EMOM

2 Kipping Ring Dips (Ben Bergeron Method)

4 Min EMOM

2 False Grip Ring Row + Muscle Up Transition  w/Turn-out (Austin Malleolo Drill)

4 Min EMOM 

Skin The Cat + Front Lever

PREWORKOUT (10)

Every Minute on the Minute For 7 Minutes

1.1 Cluster

Rest 10" Between Reps

Front Rack Mobility

4 Min EMOM 

2 Kipping Pull-Up + Pause Complex (David Durante Drill)

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

Kit 160715

WARM-UP (10)

Assault Bike 1.5 Miles

Weakness Warm-ups
3 Sets of

Glute Bridges w/Barbell, Climbing (33, 53, 65)

* In Between Sets Banded Shuffle Across the Gym and Back

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

1 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

3 x 2 False Grip Ring Rows + Muscle Up Transition

GYMNASTICS STRENGTH I (20)

Every 2 Minutes For 16 Minutes

Minutes 0-2:  Bottom of Pegboard Hold + Weight Shift

Minutes 2 - 4:  1 Deficit Negative HSPU + 1 Strict HSPU + 1 Neative HSPU

OLY (10)

Every Minute For 8 Minutes

1.1 Squat Snatch Off Blocks, Climbing

CONDITIONING (20)

4 Rounds For Time

9 Deficit Push-Ups 

6 Dips Off Boxes

3 Squat Snatches From Blocks (60)

Kit 160712

WARM-UP (10)

Assault Bike 1.5 Miles

2 Rounds  Weakness
10 Glute Bridges (use Bench) Left
10 Glute Bridges (use Bench) Right
10 Glute Bridges (red band around knees)

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

2 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

GYMNASTICS STRENGTH I (20)

4 Min EMOM

2 Kipping Ring Dips (Ben Bergeron Method)

5 Min EMOM

1 Assisted Strict Ring Muscle-Up (Skilled Strict Maneuver)

4 Min EMOM

2 False Grip Ring Row + Muscle Up Transition  w/Turn-out (Austin Malleolo Drill)

4 Min EMOM 

2 Kipping Pull-Up + Pause Complex (David Durante Drill)

4 Min EMOM

2 Archer Ring Push-ups w/Planche at Apex (Austin Malleolo Drill)

CONDITIONING (20)

16 Min EMOM

Min 1: 50ft Yoke Carry

Min 2:  4 Handstand Push-Ups w/Feet On Box

Min 3:  3 (Power Snatches + OHS) (60)

Min 4: Rest 

Anthony & Danielle 160708

WARM-UP (10)

Row 500m

2 Rounds

10 Clam Shells

T-Spine Stretch

Hip Stretching Progression

2 Rounds

10 Wall Angels

10 Pull-Aparts

STRENGTH I (10)

7 Min EMOM

1 Assisted Strict Ring Muscle-Up 

STRENGTH II (25)

6 Min EMOM

1 Split Jerk Behind the Neck +

1 Jerk Dip +

1 Split Jerk

Rest 3 Minutes

6 Min EMOM

1 Clean Deadlift to Power Position +

1 Power Position Squat Clean +

1 Split Jerk

Rest 3 Minutes

6 Min EMOM

1 Segmented Squat Clean (+ 1" Pause at Knees) +

1 Split Jerk

CONDITIONING (10)

5 Rounds For Time:

12 Alt. Lunges 105/55

8 Lateral Burpees

Kit 160708

WARM-UP (10)

Row 500m

2 Rounds

10 Clam Shells

T-Spine Stretch

Hip Stretching Progression

2 Rounds

10 Wall Angels

10 Pull-Aparts

STRENGTH I (20)

7 Min EMOM

1 Assisted Strict Ring Muscle-Up 

8 Min EMOM

Even: 1.1.1 Weigthed Ring Pull-Up

Odd: 2 Ring Dips

7 Min EMOM 

Kipping Pull-Up + Pause Complex

CONDITIONING (20)

3 Rounds For Time

3 Laps

10 Perfect Power Snatches 55

1 Legless Rope Climb

WARM-UP (10)

1.5 Mile Light Bike

2 Rounds

10 Wall Angels

10 Bear Crawls

2 Rounds

10 Pull-Aparts

5 Ring Push-Ups

STRENGTH I (20)

4 Rounds:

4 Pause Bench Press

8 Weighted Double Ring Rows 20/14

STRENGTH II (20)

4 Rounds:

12 Weighted Push-ups 20/10

8 Overhand Barbell Rows

BODYBUILDING 

4 Sets

5 Tricep Extensions 

10 Dumbbell Curls

STRETCH (10)

Anthony & Danielle 160706

WARM-UP (10)

3 Sets of

10 Singles + 10 DUs

2 Rounds

50 Back Rack Walking Lunges

5 Presses Out of Bottom of Lunge

100 Foot OH Walk

2 Rounds

10 Clams Shells

10 Lateral Squats 25

STRENGTH (15)

Pause Front Squat

3, 3, 3, 3, 3 Starting at 135/85

CONDITIONING (25)

3 Rounds For Time:

3 Laps

30 Overhead Squats 65/45

3 Legless/Rope Climbs

STRETCH (10)

Anthony & Danielle 160705

WARM-UP (10)

Row  500

2 Rounds

5 Ring Rows

20 Bear Crawls

2 Rounds

Mobility w/ Peanut

1 Minute Handstand Hold

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 15 Minutes

Min 1:  5 Superman Rocks + Handstand Walk w/Forward Roll + Handstand Walk/

1 Strict HSPU + 3 Dead Stop Kipping HSPU

Min 2:  Max Strict Muscle-ups/5 C2B Pull-Ups

Min 3:  20 DUs

CONDITIONING (25)

3 Rounds,

3 x 30" On/Off Assault Bike 75+/55+

90" Static Hang From Pull-Up Bar

30" L-Sit/Tuck

Rest 3 Minutes

STRETCH (10)

Kit 160116

WARM-UP (10)

Bike 1 Mile

20 Glute Bridges On Bench

20 Glute Bridges on Floor

Ten Second Handstand Hold + One Negative

STRETCH (10)

Shoulder Stretch on Med Ball

Ankles/Knees/Hips on Med Ball

SKILL/STRENGTH (20)

Complete 4 Sets of the Following:

5 Chained Front Squats

&

Pull-Up Complex:

1 Beat Swing + 

2x {One Knee Pop &

One Kipping Pull-up} +

3x Pull-Up

 

SKILL/STRENGTH II (10)

Legless Rope Climb 

CONDITIONING (10)

4 Rounds For Time

1 Rope Climb

10 Cal Sprint

1 Atlas Stone to Wall