Anthony & Danielle 160830

WARMUP (15):

4 Sets,

Row 2 Minutes

Rest 30" After Each Rep

Rest 3 Minutes

4 Sets,

Row 1 Minute

Rest 1 Minute After Each Rep

STRENGTH (15)

Pause Bench Press

3 - 3 - 3 - 3 - 3 

CONDITIONING (15)

4 Rounds For Time

30/20 DUs

20/10 Calories

10/5 Strict Handstand Push-Ups/Push Press 55

Lauren 160830

WARMUP:

Bike 3 Minutes

4 Sets of Walking Lunges Across Gym

Crossover Symmetry (Eye Level):

10 - 12 Reps Each,

Upright Row

Reverse Fly

Pull Down

DEADLIFT/ROWING TECHNIQUE (15)

Rowing:  30" Intervals at 20 S/M (Develop 3 or 4 Gears)

Deadlift:  Challenging 3 Rep Deadlift

KIPPING PRACTICE (10)

KTE Progressions

PULLING STRENGTH (10)

A.  With 2-3 Red Bands

2, 2, 2, 2, 2

B.  3" Second Negatives

2, 7, 5

"FEELINGS" - HINSHAW (20)

4 Sets,

Row 2 Minutes

Rest 30" After Each Rep

Rest 3 Minutes

4 Sets,

Row 1 Minute

Rest 1 Minute After Each Rep

Kit 160829

WARMUP (15)

2 Minute Row

Overhead Carry w/ Barbell

3 Pause OHS

3 Deficit Snatch Deadlifts

STRICT MUSCLEUP TRANSITION (10)

Every Minute For 10 Minutes 

1 Strict Muscle-up

SNATCH PROGRESSION (10)

Every Minute For 9 Minutes 

Squat Snatch (Speed Through the Middle)

CONDITIONING (10)

AMANDA

7 - 5 - 3

Kipping Ring Pull-Ups w/Pause, Stand Dips

Squat Snatch 53

ACCESSORY PULLING WORK (10)

Strict Pull-Up Negatives

Anthony & Danielle 160829

WARMUP:

5 Slow Goblet Squats

5 Goat Bag Swings

10/5 Push-Ups

10 Beat Swings

CONDITIONING (15)

5 Rounds of 

12 Wall Balls

9 TTB

6 Hex Bar Deadlifts, Power Cleans 135/55

Rest 5 Minutes

MIDLINE (10)

Farmer's Carry 

2 Laps Around Building

Rest 5 Minutes

STAMINA (15)

2 Minute Cycle (@63/53 RPM), Rest 20"

90" Cycle, Rest 15"

1 Minute Cycle, Rest 10"

30" Cycle, Rest 5"

15" Cycle, Rest 5 Minutes

Repeat

Kit 160827

WARMUP (15)

2 Minute Row

Overhead Carry w/ Barbell

3 Pause OHS

3 Deficit Snatch Deadlifts

GYMNASTICS PRACTICE (20)

Every Minute For 16 Minutes:

Min 0 - 2:  Strict Ring Pull-Up + Kipping Ring Pull-up/ Strict Pull - Up + Kipping Pull-up

(With Emphasis on Hip Extension)

Min 2- 4:  Soft Kick to Handstand + Walk to Wall

CLEAN PROGRESSION (20)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Halting Snatch + Halting Snatch Pull

Tempo Snatch

CONDITIONING (10)

4 Rounds

20 Cals

20 Push-ups From Dumbbells

20 KB Front Rack Lunges

2 Rope Climbs (1 Legless)

Anthony & Danielle 160825

WARMUP (10)

100 Single Unders

Jog 2 Laps 

100 Single Unders

Hip & Shoulder Mobility

STRENGTH (35)

30 Minute Clock

3 Sets

8 Tempo Squats (3 - 1 - 3 - 1)

3 Pull-Up Iso Holds (20-30 Seconds)

Rest 1 Minute

3 Sets

1 Rep L & R Turkish Get-Up and + Carry Across Gym

8 Barbell Good Mornings

Rest 1 Minute

3 Sets

10 Reps L & R Single Arm Hold Core Stability

Lateral Crawl Across Gym

SPEED STRENGTH ENDURANCE (25)

3 Sets of:

3 x 10/6 Calorie Sprint On Assault Bike

Rest 90 Seconds Between Sprints

Rest 5 Minutes Between Sets

Lauren 160824

PRE WARMUP (5)

3 Minute Assault Bike

Alternating Single Leg Lunges the Length of the Gym x 4

WARMUP (10)

Crossover Symmetry

GYMNASTICS PRACTICE (20)

Test 1:  Max Strict Pull-Ups

Every Minute For 8 Minutes:

Odd:  Push-Up/Dip Variation

Even:  Handstand Variation

Test 2: Max Strict Pull-Ups With Red Band

Test 3: Max Kipping Pull-ups

SNATCH TECHNIQUE (10)

Every 30" For 5 Minutes

High Hang Snatch

EXTRA CREDIT:  CONDITIONING

Row 500m @  2:22/500m

1 Min Rest

Then 3 Rounds of

300m @  2:13/500m

100m @ 2:25/500m

Rest 5 Minutes & Repeat

Kit 160822

WARMUP (15)

2 Minute Row

Iron Scap 

3 Pause OHS

GYMNASTICS PRACTICE (20)

Every Minute For 16 Minutes:

Min 0 - 2:  Ring Swings + Kipping Ring Pull-ups + Pull-up on Bars With Emphasis on Hip Extension

Min 2- 4:  Soft Kick to Handstand + Alternating Shoulder Touches + Walk

CLEAN PROGRESSION (20)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Halting Clean + Halting Clean Pull + Full Clean

B.  Every 90″ For 9 Minutes (Up to 6 Sets)
Full Clean with 2" Pause Off Floor

Full Clean

CONDITIONING (10)

3 Rounds

20 Dus

15 TTB

20 Dus

10 Ring Push-Ups + Turn-out

Anthony & Danielle 160821

WARMUP (20)

Assault Bike

3 Minutes (Easy)

20 Walking Lunges

2 Minutes (Moderate, 60 RPM)

10 Walking Lunges w/ Med Ball Overhead

90 Seconds (Moderate/Fast 65 RPM) 

10 Jumping Lunges

1 Minute (Fast 70 RPM)

10 Split Jumps w/ Med Ball Overhead

30 Second Sprint (AFAP, 75+ RPM)

PRESS (10)

Find a 2 RM Strict Press For the Day

CONDITIONING (20)

3 Rounds For Time

400m Run

15 Strict Leg Raises on Pull-Up Bar

10 Strict Press

1 Peg Board Ascent

STRETCH (10)

Kit 160818

WARMUP (15)

Row 500m

Iron Scap

5 Behind the Neck Presses from Split Position

4 Jump to Split

3 Tall Jerks

3 Split Jerks

GYMANSTICS PRACTICE (15)

Every 2 Minutes For 12 Minutes

Min 0 - 2:
 1 - 3 Ring Pull-Up w/ Lacrosse Ball +
1 Front Lever to Invert +
Assisted Front Lever

Min 2- 4:
 10" Ring Support +
Ring Dip +
10" Ring Support +
Kipping Ring Dip

SQUAT CLEAN & JERK PROGRESSION (20)

Every Minute On The Minute For 10 Minutes

1 Jerk Dip +

1 Split Jerk With 5″ Pause in Receiving Position

Every 90″ For 12 Minutes

1 High Hang Clean +

1 Hang Clean +

1 Split Jerk

Anthony 160818

WARMUP 20)

Bike 3 Minutes

Lunge Matrix

Hip & Ankle

TECHNIQUE (10)

Build to a Moderate 3 Rep High Hang Squat Clean

CONDITIONING (20)

5 Rounds (20 Minute Cap)

10 Front Rack Lunges

8 BARF

10 Front Rack Lunges

4 High Hang Squat Cleans

STRETCH (10)

Anthony & Danielle 160817

WARMUP 20)

Row 500m @ 1:55/500m, 2:22/500m

1 Min Rest

Then 3 Rounds of

300m @ 1:45/500m, 2:13/500m

100m @ 2:00/500m, 2:25/500m

Hamstring & Shoulder Mobility

MIDLINE (5)

Reverse Tabata L-Sit

CONDITIONING (20)

3 Rounds

Run 600m

3 Legless Rope Climbs/9 Strict Pull-Ups

30/20 Push-Ups

STRETCH (10)

Kit 160816

WARMUP (15)

2 Minute Row

Iron Scap 

Burgener Warm-up Down Up

3 Pause OHS

GYMNASTICS PRACTICE (20)

Every Minute For 16 Minutes:

Min 0 - 2:  Ring Swings + Toes to Bar

Min 2- 4:  1 Wall Walk + 1-2 HSPUs Maintaining Hollow Position

SNATCH PROGRESSION (10)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Halting Snatch + Halting Snatch Pull

Tempo Snatch

CONDITIONING (10)

3 Rounds

Run 2:00

15 TTB

10 Squat Snatch, Empty Bar

1 Pegboard Ascent

Anthony & Danielle 160816

WARMUP (15)

Single, Double Pyramid

5,5; 10,10; 15, 15; 20, 20; 25, 25; 30, 30

Hamstring & Shoulder Mobility

STRENGTH (20)

Every Minute on the Minute For 16 Minutes

Minute 1:  Sled Push 135/65

Minute 2:  Handstand Walk/Freestanding Hold

Minute 3:  1.1 Strict Muscle Up/Ring Rows w/Feet on Box

Minute 4 Rest

CONDITIONING (15)

12 - 9 - 6 - 3

Pull-Ups

Dumbbell Thrusters 35/25

Burpees to Bar

STRETCH (10)

Anthony & Danielle 160815

WARMUP (15)

2:00 Running In Place

Jog 1 Lap

20 Walking Lunges

Jog, Sprint Hill, Jog

20 Jumping Lunges

Jog, Sprint Hill, Jog

Hamstring & Shoulder Mobility

TECHNIQUE (15)

8 Minute EMOM

1 Wall Walk + 1-3 HSPUs Maintaining Hollow Position

Immediately Into

Overhead Barbell Carry 300m

STRENGTH (15)

Every Minute on the Minute For 12 Minutes

Even:  3 Halting Dead Lifts From/On Risers

Odd:  6 Barbell Glute Bridges

CONDITIONING (10)

TBD

Anthony & Danielle 160812

WARMUP (20)

Bike 2 Miles, Sprint Last 1/3 Mile 

Walk to Number 3 and Back

Bike 1 Mile, Sprint Last 1/3 Mile

Walk to Number 3 and Back

Bike 1.5 Miles, Sprint Last 1/4 Mile

2 Rounds

Push-Up+ & Beat Swing

Banded Hip Flexor, Hip Capsule, Ankle Stretches

OLY TECHNIQUE (10)

Every Minute on the Minute For 6 Minutes

1 Power Position Clean + 1 Power Jerk

Rest 2 Minutes

Every Minute on the Minute For 6 Minutes

1 Hang Clean + 1 Split Jerk

CONDITIONING (15)

Every Minute on the Minute For 12 Minutes

1 Legless Rope Climb + 3 Tire Flips/5 Pull-ups + 1 Clean & Jerk

Anthony & Danielle 160811

WARMUP (15)

Row 600m/Rest 30" (1:55/2:20)

Row 400m/Rest 20" (1:45:2:13)

Row 200m (1:35/2:07)

CrossOver Symmetry/Iron Scap

90/90 Crossover

Snow Angel

AYTY

UPPER BODY PULLING/POSTERIOR CHAIN (30)

Every 3 Minutes For 24 Minutes, Alternate Between

Max Kipping/Strict Muscleups Muscle-ups

5 Glute Ham Raises +10 GHD Hip Extensions with Plate

CONDITIONING (20)

Every Minute For 16 Minutes

Minute 1:  Prowler Push Down & Back 2 x 45/1 x 45

Minute 2:  12 Steps with Double KB in Front Rack 35/12

Minute 3:   15 to Max Strict  Press 75/45

Kit 160810

WARMUP (15)

Row 500m

Banded Snatch Deadlift (15)

Burgener Warm-up

Crossover Symmetry - Shoulder Mobility 

V- SITS

GYMANSTICS PRACTICE (15)

Every 2 Minutes For 12 Minutes

Min 0 - 2:  1 - 3 Ring Pull-Up w/ Lacrosse Ball + 1 Front Lever to Invert + Assisted Front Lever

Min 2 - 4:  3 Kipping Pull-Ups + 1  Beat Swing + 1 Knee Up + 3 Kipping Pull-Ups

PULL/PUSH (15)

Every Minute For 12 Minutes:

Min 0 - 2:  Hollow Body-Ring Pull-Ups + Transition

Min 2- 4:  10" Ring Support + Ring Dip + 10" Ring Support

SNATCH PROGRESSION (20)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions
1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Squat Snatch

B.  Every 90″ For 9 Minutes (Up to 6 Sets)
Work Backwards
1 Snatch Deadlift to Power Position +
1  Mid Thigh Snatch