Anthony & Danielle

WARMUP (10)

5 - 10 - 15 - 20 - 25 - 30 - 25 - 20 - 15 - 10 - 5 DUs

3 Sets

Moving Planks

Press to Support on Box

Handstand Support

ACCESSORY (20)

Every 90" For Nine Minutes, Alternate Between

12 DB Curls

30" L-Sit

Every 90" For Nine Minutes, Alternate Between

45" Tuck Hang

6 Weighted Dips

PRE WORKOUT (10)

5 Minutes Barbell Cycling

CONDITIONING (10)

4/5 Rounds (9 Minute Cap)

9 Hang Power Cleans 75/50

9 Burpees

9 Power Cleans

9 Box Jumps

Lauren

PRE WARMUP (7)

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

Alternating Single Leg Lunges
Dumbbell Walking Good Mornings

10 Hollow Banded Pull-Downs

WARMUP (10)

3 Quick Sets

Kick to Handstand

Dip Stand Support With Turnout

STRENGTH (30)

3 Supersets of:

A

6 Tricep-Push-Ups

6 Beat Swing + Knee Ups

B

4 Decline Tricep Push-Ups

8 Renegade Rows

C

10 Dragon Flags + 10 Toe Touches

8 Barbell Rows

STRENGTH (30)
Static Holds
PIstols

Anthony & Danielle 161026

WARMUP (10)

Row 500m

3 Sets

20 Side Steps

10 Sumo Good Mornings

ACCESSORY (15)

Dynamic Hollow Hold Tabata

3 Sets

Dragon Flag Hold

Prone Glute Lift

CONDITIONING (15)

5 Sets For Time

With a Barbell

6 Step Out/Step Back Lunges

6 Jump Lunges w/Barbell

6 Jump Lunges Without

6 Jump Squats Without

Rest 1 Minute

STRENGTH (15)

Every 90" For 9 Minutes

1 Strict Chest To Bar +

2 Strict Pull-Ups +

3 Kipping Chest to Bar

/

1 Strict Pull-Up +

2 Kipping Pull-Ups +

3 Beat Swings

G-Force Is The Man !!!!!

Anthony & Danielle 161016

WARMUP (10)

Row 500m

3 Sets

20 Side Steps

10 Sumo Good Mornings

ACCESSORY (15)

Dynamic Hollow Hold Tabata

3 Sets

Dragon Flag Hold

Prone Glute Lift

CONDITIONING (15)

5 Sets For Time

With a Barbell

6 Step Out/Step Back Lunges

6 Jump Lunges w/Barbell

6 Jump Lunges Without

6 Jump Squats Without

Rest 1 Minute

STRENGTH (15)

Every 90" For 9 Minutes

1 Strict Chest To Bar +

2 Strict Pull-Ups +

3 Kipping Chest to Bar

/

1 Strict Pull-Up +

2 Kipping Pull-Ups +

3 Beat Swings

G-Force Is The Man !!!!!

Anthony & Danielle 161024

WARMUP (20)

Row 750m

Kettlebell Bottoms Up Press

STRENGTH (30)

2 Supersets of:

A

15 Hip Extensions 25/15

8 Row Variation

8 Reverse Flys

B

10 Over and Back Press

8 Swiss Bar Incline Front Raise

8 Seated Lateral Raise with Chains

CONDITIONING (20)

Every Minute on the Minute For 16 Minutes

Minute 1:  400m Run

Minute 2:  30 DUs

Min 3: 20 Russian KBS/12 Calories

Min 4: 10 Strict TTB/Strict Leg Raises

Danielle 161018

WARMUP (20)

3 Minutes Bike

Hips

STRENGTH (30)

A 2 Supersets of:

1.  6 Front Rack Split Squats 3131 

2.  12 Rev Hypers (50% Best Back Squat)

squeeze, control, release 

B

Back Squat 5, 4, 3, 5, 4, 3

(Wave Load)

CONDITIONING (20)

0 - 10  Minutes

Row 250

10 Jumping Lunges

25 DUs (My Rope)

10 - 20

25 Russian Swings

10 Step Ups

25m Back Wards Sled Drag

Kit 161017

WARMUP (20)

3 Minutes Bike

Shoulder Mobility

STRENGTH (30)

3 Supersets of:

A

60 Foot DB Bear Crawl

60 Foot Front Rack Walk 25

B

10 Plyo Push-Ups

60 Foot Overhead KB Carry 25

C

60 Foot Hand Over Hand Rope Pull

10 L to V Sits

STRENGTH (20)

 Every 2 Minutes For 6 Minutes 

1 Snatch Lift-Off +

1 Snatch Deadlift

Rest 30"

1 Snatch Deadlift to Power Position +

1 Snatch Pull

Every Minute For 6 Minutes

1 Squat Snatch + 60 Foot Walk

Anthony & Danielle 161016

WARMUP (20)

Row 750m

Shoulder Mobility

STRENGTH (30)

2 Supersets of:

A

Assault Bike Upper Body 10/8 Cals

1 Minute Max Legless Peg Board Ascent/Rope Climb

B

10 Plyo Push-Ups Alternating Down

6 Barbell RDL 45/33

C

10 Toe Touches

10 Leg Raises 

CONDITIONING (15)

Every Minute on the Minute For 12 Minutes

12/8 Calorie Assault Bike

8 Strict HSPU/Push Press 60

Anthony & Danielle 161016

WARMUP (20)

3 Minutes Bike

Hip and Ankle Mobity

STRENGTH (30)

2 Supersets of:

A

60 Foot DB Bear Crawl

200m Front Rack Walk 44/25

Jog 1 Lap

B

10 Renegard Rows

100m Overhead KB Carry 35/25

Sprint the Long Hill

C

60 Foot Hand Over Hand Rope Pull

300m Farmers Carry 53/35

Sprint the Short Hill

CONDITIONING (15)

Every Five MInutes on the Minute For 25 Minutes

Run 400m 

20 Wall Balls

Kit 161015

WARMUP (20)

3 Minutes Bike

2 Supersets
5 Perfect Push-Ups

3 Dragon Flags

STRENGTH (30)

3 Supersets of:

A

6 Tricep-Push-Ups

6 Barbell Single Leg RDLs

*Handstand Walk 

B

6 Decline Tricep Push-Ups

6 Deficit Snatch Deadlifts

*Handstand Walk

C

12 Elevated Ring Push-Ups

2 Banded Front Levers

*Handstand Walk

CONDITIONING (15)

5 Rounds

5 Pistols

10 Dumbbell Snatches

1 Rope Climb

Anthony & Danielle 161012

WARMUP (20)

Row 500m Strapless

Negative Starting @ Splits 2:05/2:25

3 Sets 10 Lunges

20, 30, 35/15, 18, 20

Banded Hip Mobility

Mobility with Kettlebell

Barbell Ankle Mobility

STRENGTH (18)

Every Minute on the Minute For 16 Minutes

Minute 1: 3 Pause OHS (3" Pause)

Minute 2:  6 RDLs

Minute 3:  6 Barbell Bent-Over Row

Minute 4 Rest

CONDITIONING (15)

"Wino"

Five Rounds For Time:

21 Thrusters 45/25

21 Double Unders

Kit 161011

WARMUP (20)

3 Minutes Bike

2 x 15 Hollow Pull-Throughs

2 Supersets
10 Hollow Banded Pull-Downs

10 Hollow Banded Ys3 Minute Tucked Pull-Back Tabata

20on/10off

*Bar Height Just Above Seated

STRENGTH (30)

3 Supersets of:

A

20 Glute Bridges with Plate 45/25

6 Hollow Pull Backs

*Max Set Banded Pull-Ups

B

7 Z-Squats

6 Arch/Supermans

Arch/Center/Hollows

*Max Set Banded Pull-Ups

C

7 Z-Press

45" Static Ring to Chest Hold

*Max Set Banded Pull-Ups

CONDITIONING (15)

3 Rounds

12 Cal Assault Bike

30" L-Sit 

Rest 1 Minute

Immediately Into

3 Rounds

50 DUs

60" Handstand Hold

Rest 1 Minute

Anthony & Danielle 161010

WARMUP (20)

3 Minutes Bike

Handstand Holds

Bottoms Up Lunge and Press

STRENGTH (30)

3 Supersets of:

A

20 Glute Bridges with Plate 45/25

8 - 10 Alternating Dumbbell Press 50/25

Jog 1 Lap

B

7 Single Arm Z-Press

45" Static Ring to Chest Hold

Jog 1 Lap

C

100 Foot Farmers Carry

8 Dumbbell Power Rows

Jog 1 Lap

CONDITIONING (15)

Every Minute on the Minute For 10 Minutes

6 Power Cleans 95/65 +

6 Burpees

Kit 161007

WARMUP (20):

3 Minutes Bike

2 x 15 Hollow Pull-Throughs

2 Supersets
10 Hollow Banded Pull-Downs

10 Hollow Banded Ys
3 Minute Tucked Pull-Back Tabata

20on/10off

*Bar Height Just Above Seated

GYMNASTICS (30)

Every Minute For Ten Minutes

Kick to Handstand +

Lower to Handstand +

Fall -Press +

10 Alternating Shoulder Taps

Rest 5 Minutes

  Every Minute For Ten Minutes

2 Chest to Bar Pull-Ups +

2 Ring Dips

CONDITIONING (20)

4 Rounds

Row 200m

10 Glute-Ham Raises

30 DUs

20m Backwards Sled Drag