Kit 161002

WARMUP (20)

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

300m Lunge

Plated Shoulder Stretch

STRENGTH WARMUP (10)

Every Minute For 5 Minutes

1 Behind the Neck Push Jerk +

1 OHS + 

1 Snatch Balance

Then

Every Minute For 5 Minutes

1 Behind the Neck Split Jerk +

1 OHS

CONDITIONING (20)

Fort Time:

8 Power Clean

7 Hang Squat Cleans

6 Split Jerks

8 Beat Swings 

7 Knee - Ups

6 Kipping Pull-Ups

6 Power Clean

5 Hang Squat Cleans

4 Split Jerks

6 Beat Swings 

5 Knee - Ups

4 Kipping Pull-Ups

4 Power Clean

3 Hang Squat Cleans

2 Split Jerks

4 Beat Swings 

3 Knee - Ups

2 Kipping Pull-Ups

Anthony & Danielle 160929

WARMUP (15):

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

3 Minutes Handstand

Banded Shoulder Stretch Series

STRENGTH (30)

A
3 Sets
7 Strict Deficit Handstand Push-Ups/3 Headstand to KHSP
20 Banded Pull-Aparts

B
Alternating Strict Press (Chin to Earlobe)
Every Two Minutes For 10 Minutes
10, 10, 6, 6, 3, 3

C
3 Sets

12 Lying Side Delts
7 Arrows & 7 T-Presses

CONDITIONING (25)

Every Two Minutes For Ten Minutes
7 Front Squats + 7 Bar Facing Burpees
Immediately Into
10 Front Rack Lunges + 10 Lateral Burpees

Anthony & Danielle 160928

WARMUP (15):

Row:

30" Easy

30" Moderate

30" Hard

30" All Out

Banded Stretches

STRENGTH (30)

3 Super Sets of:

A.

10 Pistols/Single Leg Squats Per Leg

10 Plate Raises

 *20 Double Unders In Between Sets

B.

10 Landmine Rows Per Arm (Challenging Weight)

10 Glute Marches Per Leg

*25 Double Unders In Between Sets

C.

10 Single Arm/Single Leg Rows

10/5 Leg Raises/Dragon Flags

*30 Double Unders In Between Sets

CONDITIONING (25)

For Time:

Row 1000/750m

50/40 DUs

25/20 Cal Assault Bike

50/40 DUs

Row 1000/750m

Anthony & Danielle 160926

WARMUP (15):

Row:

30" Easy

30" Moderate

30" Hard

30" All Out

Shoulders Rotations

PVC Pass-Thrus

PVC Shoulder Rotations

Inchworm to Downward Dog

Lying T-Spine Rotations

Superman Hold and Scap Squeeze

Narrow Table Top

UPPERBODY  STRENGTH (15)

3 Super Sets of:

Overhead Barbell Carry 

Isometric Hold at Top of Pull-up

Shoulder Pronation with AB Wheel

Banded Running

CONDITIONING (25)

3 Rounds For Time

40 Hang Cleans 75/45

40 Step-Ups (35/25)

Run 1 Lap

40 Burpees

40 Wall Balls (30/20)

STRETCH 

Hamstring on Box with Kettlebell

Kit 160925

WARMUP (15)

2 Minute Bike

Shoulders Rotations

PVC Pass-Thrus

PVC Shoulder Rotations

Inchworm to Downward Dog

Lying T-Spine Rotations

Superman Hold and Scap Squeeze

Narrow Table Top

2 Sets
Banded Clam Shells (Red Band)
Glute Bridges (Barbell +)

CONDITIONING (10)

Challenge WOD

3 Rounds
10 Pull-ups
10 Thrusters 55
10 Lateral Burpees

STRENGTH WARMUP (10)

Every Two Minutes For 10 Minutes

1 Clean Lift-off +

1 Clean Pull

Rest

1 Hang Squat Clean +

1 Split Jerk

CONDITIONING (20)

Fort Time:

8 Power Clean

7 Hang Squat Cleans

6 Split Jerks

8 Beat Swings 

7 Knee - Ups

6 Kipping Pull-Ups

6 Power Clean

5 Hang Squat Cleans

4 Split Jerks

6 Beat Swings 

5 Knee - Ups

4 Kipping Pull-Ups

4 Power Clean

3 Hang Squat Cleans

2 Split Jerks

4 Beat Swings 

3 Knee - Ups

2 Kipping Pull-Ups

Tyker 160925

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

UPPERBODY  STRENGTH (15)

3 Super Sets of:

Overhead Barbell Carry 

Isometric Hold at Top of Pull-up

Shoulder Pronation with AB Wheel

Banded Running

CONDITIONING (25)

"Helenish"

For Time

Run 400m

12 KBS

12 Ring Rows

STRETCH 

Hamstring on Box with Kettlebell

Anthony & Danielle

WARMUP (15):

3 Minute Assault Bike

Mobility

STRENGTH (40)

Couplets

10 Minute AMRAP

12/8 Diamond Push-ups

8 Dumbbell Bent Over Row 60/35

Complete 2 Legless/Rope Climbs at Any Point in the Workout

Rest 2 Minutes

10 Minute AMRAP

8 Alternating Dumbbell Curls 35/20

Seated Dumbbell Strict press 35/20

Complete 2 Monkey Bar Shimeys Any Point in the Workout

Rest 2 Minutes

10 Minute AMRAP

8 Lateral Dumbbell Raises 20/10

8 Front Dumbbell Raises 15/8

CONDITIONING

Row 50/40 Calories For Time at 27 Strokes Per Minute

Lauren 160922

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

Alternating Single Leg Lunges
Dumbbell Walking Good Mornings

WARMUP (10)

Crossover Symmetry

Kick to Handstand

Dip Stand Support With Turnout

SKILL (10)

Every Minute For 10 Minutes:

Even:  Gymnastics:  Beat Swing

Odd:  Weightlifting: Snatch

CONDITIONING (15)

For Time:

8 High Hang Power Snatch

7 Hang Squat Snatches (From Blocks)

6 OHS

8 Beat Swings 

7 Knees to Elbows

6 "Toes to Bar"

6 HIgh Hang Power Snatch

5 Hang Squat Snatches (From Blocks)

4 OHS

6 Beat Swings 

5 Knees to Elbows

4 "Toes to Bar"

4 Power Snatch

3 Hang Squat Snatches

2 OHS

4 Beat Swings 

3 Knees to Elbows

2 "Toes to Bar"

Anthony & Danielle 160922

WARMUP (15):

3 Minute Assault Bike

2 Sets of:

Planche Progession

Hollow Press Downs

Straddle Press Progression/Seated Leg Raises (Alternating)

Banded Pull-Aparts

Landmine Rows

STRENGTH (20)

On Minute 0 - 4 - 8 - 12 - 16

10 Tempo Back Squat 32X1 125/90

On Minute 2 - 6 - 10 - 14 -18

2 Strict/Push Press

CONDITIONING (25)

4 Rounds

Run 400m

Dball Carry/Sandbag Carry 100m

1 Pegboard Ascent/10 Ring Rows

STRETCH 

Shoulders

Anthony & Danielle 160921

WARMUP (15):

3 Minute Assault Bike

3 Sets of:

Planche Progession

Hollow Press Downs

Straddle Press Progression/Seated Leg Raises (Alternating)

Banded Pull-Aparts

Handstand Push-up Facing Wall/Landmine Row

GYMNASTICS STAMINA (15)

For Time:

50 C2B Pull-ups/50 Kipping Pull-Ups*

*In sets of 5

CONDITIONING (25)

Every 3 Minutes For 21 Minutes

12/8 Calories Assault Bike

10 Burpees AFAP

STRETCH 

Shoulders

Anthony & Danielle 160919

WARMUP (15):

1 Minute Assault Bike

In Between Assualt Bike
Lunges

RDLs

Good Mornings

Glute Bridges on Bench

GYMNASTICS PUSH/PULL (15)

Every 90" For 15 Minutes, Alternate Between

5 Weighted Dips/Muscle-Up Transitions

5 Banded Pull-Ups +10 Second Hold/Rope Climb

CONDITIONING (25)

Every 6 Minutes For 24 Minutes

60 Double Unders Or 1 Minute

10 Trap Bar Deadlifts

10 Strict TTB

10 Tall Box Jumps

STRETCH 

Chest & Hips

Kit 160916

WARMUP (15)

2 Minute Bike

CrossOver Symmetry Eye Level

8 Landmine Rows (10)

GYMNASTICS (20)

20 Minute EMOM

Min 1: 2 C2B Pull-Ups

Min 3:  Dumbell Good Mornings

Min 2: 2 C2R Pull-Ups

Min 4:  Atlas Stone/Dball Hold or Sandbag Squat

Minute 5: Rest

CONDITIONING (25)

Fort Time:

8 Power Snatch

7 Hang Squat Snatches

6 OHS

8 Beat Swings 

7 Knees to Elbows

6 Toes to Bar

6 Power Snatch

5 Hang Squat Snatches

4 OHS

6 Beat Swings 

5 Knees to Elbows

4 Toes to Bar

4 Power Snatch

3 Hang Squat Snatches

2 OHS

4 Beat Swings 

3 Knees to Elbows

2 Toes to Bar

Lauren 160915

PRE WARMUP (7)

2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)

Alternating Single Leg Lunges
Dumbbell Walking Good Mornings

WARMUP (5)

Crossover Symmetry + Handstand Holds

GYMNASTICS PRACTICE (15)

6 Minute EMOM
1 Pull-Up + 5 Second Scap Squeeze + 5 Second Negative

Rest 3 Minutes

6 Minute EMOM
7 Second Negative HSPU to ABMatt + Kick to Hollow + Tempo Push-Up 33X1

CLEAN TECHNIQUE (15)

Every 2″ For 12 Minutes (Up to 6 Sets)

Learn to Rotate Around the Bar

1 Clean Pull From Blocks +

1 Squat Clean From Blocks

Rest

1 Mid-Thigh Squat Clean +

1 Split Jerk

EXTRA CREDIT:  CONDITIONING

TBD

Anthony 160915

WARMUP (15):

3 Minute Assault Bike

Lunges
Bear Crawl
Toy Soldier

CrossOver Symmetry Variations

3 x 30" Handstand Hold

STRENGTH (16)

Minute 1:  10" V-Sit

Minute 2:  Dumbbell Good Mornings (Light)

Minute 3:  Prowler Push (Heavy)
Minute 4:  Dball Bear Hug 50"

CONDITIONING (20)

3 x 3 Minute AMRAP  

5 Burpees

10 Cal Sprint

15 Air Squats

Rest 3 Minutes Between Sets

STRETCH 

Hips