Anthony & Danielle 161130

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (20)

Against a 20 Minute Clock:

High/Low Farmers Carry

10 Barbell Strict Press

10 Alternating Single Leg Strict TTB

6 KB Front Rack Deficit Reverse Lunges

Sled Drag High Row

CONDITIONING (20)

20 Min AMRAP

40 DUs/SUs

15/12 Cal Row

15/12 Cal Assault Bike

STRETCH (20)

Kit 161129

WARMUP (15)

3 Minutes Bike

ACCESSORY/WARMUP (25)

30 DUs

2 Sets

10 Obliques
10 Kneeling/Standing Landmine Press
20" Weighted Hollow Rock

60 DUs

3 Sets

30" Hang From Ring
5 Single Arm Ring Rows
3 Pronated Ring Pulls

90 DUs

CONDITIONING (15)

4 Sets

15 Cal Row

5 Pike Push-Ups 

7 Tall Box Jumps

9 Clapping Push-Ups to Plates

11 Knees to Elbows (Rings)

15 Cal A.B.

Rest 2 Minutes

Anthony & Danielle 161128

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (20)

20 DU/SUs (x2)

2 Sets

10 Obliques
10 Kneeling Landmine Press
20" Weighted Hollow Rock

40 DU/SUs (x2)

2 Sets

20" Hang From Rings
5 Single Arm Ring Rows
1 - 3 Pronated Ring Pulls

CONDITIONING (20)

For Time:
4/3 Rounds of Cindy
20 Burpee Ground to Overhead
1000m Row

STRETCH (20)

Lauren 161123

PRE WARMUP (7)

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

2 Sets of Lunges Across Gym

2 Sets (Using Light Pair of Dumbbells)

12 Leg Curls on Slide Board

9 Slide to Pike
6 Renegade Rows

SKILL (10)

Every Minute For 10 Minutes, Alt Between
2 - 3 Banded Pull-Ups
2 - 3 Ring Push-Ups w/Turnout

Every Minute For 10 Minutes, Alt Between

2 - 3 Fall to Beat Swing
 2 - 3 Negative Ring Dips

CONDITIONING (15)

Every Minute For 10 Minutes
10 Lat Pull-Downs
3 Push-Ups

Anthony & Danielle 161123

WARMUP (5)

3 Minutes Bike

ACCESSORY WARMUP (10)

3 Sets

10 Slide Board Leg Curls

10 Slide Board Pike Ups

10 DB Curls + Press

STRENGTH (30)

4-5 Sets

15 Cal Row

5 Strict HSPU/Press 

7 Tall Box Jumps/14 Front Rack Step-ups

9 Clapping Push-Ups to Plates

11 Glute Bridges/KBS 35

15 Cal Row

Rest 2 Minutes

Anthony & Danielle 161121

WARMUP (5)

3 Minutes Bike

ACCESSORY (10)

2 Sets

{3 Hollow Rocks

Roll to Superman

3 Supermans 

Roll to Hollow}

{5 Kang Squats

5 Goblet Squats

5 3" Squats

1 Minute Squat Hold}

STRENGTH (20)

Every Two Minutes For 24 Minutes, Alternate Between

20 Alternating KB Push Press 30/20

15 T-Bar Rows (Narrow) 75/35

10 KB Elevated Squats 3121 35/20

10 Weighted Leg Raises 8/BW

CONDITIONING (15)

Every 3 Minutes for 18 Minutes (6 Sets

0.5/0.4 Mile on A.B. (65 - 68 RPM)

Kit

WARMUP (15)

3 Minutes Bike

ACCESSORY (10)

2 Sets

5 Slide to Handstand 

10 Slide to Plank

5 Hip Back Extensions
10 Hip Extensions

GYMNASTICS (25)

Every Two Minutes For 8 Minutes

Banded Strict Muscle-up +Muscle-up Negative

STRENGTH (20)

Every Two Minutes For 24 Minutes, Alternate Between

5 Pegboard Pull-Ups

5 Banded Bench Press

1 Tuck to Handstand

CONDITIONING (15)

Badger

On the Assualt Bike

90" Moderate (~55 RPM)

30" Fast (~65 RPM)

60" Easy (40 - 45 RPM

15" Sprint (75 RPM+)

Rest 3 Minutes

Anthony & Danielle 161117

WARMUP (5)

3 Minutes Bike

ACCESSORY (10)

2 Sets

5 Slide to Handstand 

10 Slide to Plank

5 Hip Back Extensions
10 Hip Extensions

STRENGTH (20)

Every Two Minutes For 24 Minutes, Alternate Between

15 - 20 Lat Pulldowns 65/25

5 Banded Bench Press/10 Alternating Dumbbell Bench Press

1 Straddle to Handstand/Handstand Hold

CONDITIONING (15)

3 Rounds For Time
Row 500m Strapless
50m Dball Carry

OR

Row

500m Sub 1:50/fast, 100m +2:00/easy

200m  Sub 1:40/faster, 100m +2:00/easy

Rest 2 Minutes

400m Sub 1:50/fast, 100m +2:00/easy

200m  Sub 1:40/faster, 100m +2:00/easy

Rest 2 Minutes

300m Sub 1:50/fast, 100m +2:00/easy

200m  Sub 1:40/faster, 100m +2:00/easy

Lauren 161116

PRE WARMUP (7)

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

Alternating Single Leg Lunges
Dumbbell Walking Good Mornings

SKILL (10)

Comlete 3 Supersets of the Following

50/50 Pike Push-up

Negative Pull-Up

Tempo Push-ups 3111

Fall to Beat Swing

GYMNASTICS (10)

Complex TBD

CONDITIONING (15)

 4 Rounds For Time:

15 Cals Assault Bike

12 Stiff Legged Deadlifts

9 Clean & Push Pess

6 Renegade Rows

Anthony & Danielle 161116

WARMUP (5)

3 Minutes Bike

ACCESSORY (10)

2 Sets

5 Jefferson Curls 

10 Bulgarian Split Squats/Leg

10 Reverse Hypers on Bench

STRENGTH (20)

Every Two Minutes For 18 Minutes, Alternate Between

10 Push-Up - Shoot Through - Dips

10 SA Overhead Walking Lunges

10 Band Barbell Curls

CONDITIONING (15)

For Time

4 Rounds
15 Cal Assault Bike

12 KB Deadlifts 88/53

9 Hang Clean and Press 35/25

Kit 161115

WARMUP (15)

3 Minutes Bike

ACCESSORY (15)

2 Sets

5 Jefferson Curls 

10 Bulgarian Split Squats/Leg

10 Reverse Hypers on Bench

STRENGTH (25)

**New Squat Program**

Every Two Minutes For 16 Minutes

Back Squat (to Box)

5,5,3,3,3,1,1,1

GYMNASTICS (25)

Every Two Minutes For 8 Minutes

Skin the Cat + 1 Legged Front Lever + 10" L-Sit

CONDITIONING (15)

For Time

4 Rounds
15 Cal Assault Bike

12 Stiff Legged Deadlifts w/Dumbbells

9 Hang Clean and Jerks

Anthony, Danielle & Kit

WARMUP (15)

3 Minutes Bike

2 Quick Sets

5 Single Leg RDLs per Leg (Dumbbells in Each Hand)
10 Glute Bridges
5 One Legged Box Jump (Stack Plates)
10 Prone Plank Marches

STRENGTH (25)

3 Supersets
A.1. 8 Double Leg Dumbbell RDLs

A.2.  8 Banded Split Squats per Leg

B.1. 30" Chest to Ring Holds

B.2. Open Shoulder Plank Hold

CONDITIONING (15)

6 Rounds (Converyor Belt Style)

12/10 Cal Assault Bike

20" L-Sit on Rings

30 Double Unders

Front Rack Carry to Number #1/End of Driveway (Box Mounted)

Anthony 161109

WARMUP (15)

3 Minutes Bike

CrossOver Symmetry

STRENGTH (25)

3 Supersets
8 Landmine Rows Per Arm From Bottom of Lunge
8 Seated Dumbbell Supinated to Hammer Press

3 Supersets
3 Weighted Pull-ups
3 Negative HSPU on Risers

CONDITIONING (15)

3 Sets

Min 1: Burpee, Max Reps

Min 2: Rest

Min 3:  Clean & Jerk (95), Max Reps

Min 4: Rest

Min 5:  Max V-Ups

Min 6:  Rest

Kit 161108

WARMUP (15)

3 Minutes Bike

Shoulder Mobility

STRENGTH (25)

3 Supersets
8 Landmine Rows Per Arm From Bottom of Lunge
8 Seated Dumbbell Supinated to Hammer Press

3 Supersets
3 Weighted Pull-ups
3 Negative HSPU on Risers

CONDITIONING (15)

For Time
Row 500 @ <20 S/M
10 Tempo Front Squat 21X1
Row 400 @ <22 S/M
10 Tempo Front Squat 21X1
Row 300 @ <24 S/M
10 Tempo Front Squat 21X1
Row 200 @ <26 S/M
10 Tempo Front Squat 21X1
Row 100 @ <28 S/M

Anthony & Danielle 161106

WARMUP (10)

Dynamic Warmup

STRENGTH I (15)

Every Two Minutes For 12 Minutes

A. 5 Ring Swings.1 Strict Ring Muscle-up + 1 Kipping Ring Muscle-Up

D. 2 Ring Pull-Ups + 2 Ring Dips

STRENGTH II (15)

3 SuperSets

B1. 8 Double KB Front Rack Step-Up/Leg 20/18"

B2. Sorenson Hold w/Plate

ACCESSORY (20)

3 Rounds NFT

Hollow Hold w/Plate in Hand and Light Dumbbell

3 Pistols/Leg w/ 2" Pause at Bottom and 2" Pause at Parallel

12 - 15 Ab Wheel Roll-Outs

10 Jump Lunges AHAP

Kit 161103

WARMUP (20)

3 Minutes Bike

Shoulder Mobility

STRENGTH (10)

3 Supersets of:

10 Bamboo Carry

5 Tempo Ring Pull-ups  3222

STRENGTH (20)

Every 90 For 6 Minutes 

Work on Shoulder Stability

1 Hang Squat Clean +

1 Split Jerk +

1-2 Split Squats

Every Minute For 6 Minutes 

Challenge Yourself

1 Clean & Jerk

CONDITIONING (10)

9 Minute AMRAP

9 Power (Pause) Snatches 45

9 Burpees

9 Power Cleans

9 Box Jumps

Anthony & Danielle

WARMUP (10)

Y - T - W with Plates

Prone Snow Angles

10 Squats with Plate (Knees Touching)

STRENGTH (20)

Every 90" For 12 Minutes, Alternate Between

  5 Chest to Ring/ 2 Ring Pull-Ups 3222 &

5 Bulgarian Deadlifts

For Time:

1, 2, 3, 4, 5, 6, 7 Unbroken Chest to Bar Pull-Ups

1, 2, 3, 4, 5 Unbroken Pull-Ups

CONDITIONING (20)

3-4 Rounds For Time

7 KB Deadlifts

14 Cals A.B. (RPMs Start at 55/45 and must Go Up Each Round

21 Wall Balls Unbroken

Anthony 161102

WARMUP (10)

Plance Progressions & Bulgarian Split Deadlifts

ACCESSORY (20)

Every Two Minutes For 18 Minutes

0 - 2 5 Tempo Squat + 10 Plyometric Squats

2 - 4 5 Manmakers 35+

4 - 6 10 Love Taps

CONDITIONING (10)

Every Two Minutes For 20 Minutes

Sprint 10 Cals on the A.B.

*Must Pedal Above 40 RPMs The Remainder of Time

Kit 161101

WARMUP (15)

3 Minutes Bike

Glute Engagement

2 Sets

20 Clam Shells

20 Sidelying Raises

20 Donkey Kicks

20 Glute Bridges

MOVEMENT PREP (10)

Ankle Stretch w/ Plate

T-Spine Activation Drill Against Wall

Squats with Plate

Lying Plate Raise

STRENGTH (20)

Every Minute For 4 Minutes 

3 Kipping Pull-ups

Every 2 Minutes For 8 Minutes (4 Sets)

Work on Barbell Path

1 Clean Deadlift +

1 Clean Pull

Rest 30″

1 Clean Deadlift to Power Position +

1 Mid-Thigh Squat Clean +

1 Jerk

CONDITIONING (10)

Challenge WOD