Danielle 171221

WARMUP (20):

2 Rounds
A1. 10 Cal Row
A2.  7 - 8 KB Cross Body RDL
A3.  10 Dual KB Sumo DL
A4.  5 Half Kneeling Clean

2 Rounds

B1.  15 Leg Lifts
B2.  7 - 8 Banded Single Leg RDL
B3.  Turkish Get-Up + 5 Windmills

CONDITIONING (20)

For Time:
30 Cal Row
30 Cal Assault Bike
30 Russian Swings 35
30 Dumbbell Thrusters 15
30 Push-ups
30 Dumbbell Thrusters 15
30 Russian Swings 35
30 Cal Assault Bike
30 Cal Row

Danielle 171214

WARMUP (20):

2 Rounds
10 Cals Assault Bike
10 Lunges w/Sliders
3 Pause Goblet Squats

STRENGTH (15):

A1. Build to 3 RM Heavy Barbell Thruster
A2.  Build to Heavy Axle Bar OH Lunge

CONDITIONING (20)

"1"
9 - 7 - 5
Dumbbell Thruster 25 
Burpees

Rest 3 Minutes

"2"
For Time
Axle Bar OH Lunge
40 Jumping Lunges
30 Jumping Squats 

Rest 3 Minutes

"3"

20 - 15 - 10
Hollow Leg Raise
Toe Touch
Hollow Rock

Rest 3 Minutes

"4"
2 Rounds
30 DUs
45 Heavy Single Unders
60 Weighted Single Unders

Danielle 171212

WARMUP (20):

2 Rounds
10 Cals Assault Bike
10 Lunges
10 Hip Extensions

STRENGTH (15):

2 Rounds
A1.  Double Kettlebell Front Rack Carry
A2.  Kneeling Single-Arm Kettlebell Press

2 Rounds
B1.  Max Banded Pull-ups
Rest 2 Minutes  

CONDITIONING (20)

"Warm-Up"
6 Min AMRAP
150m Row
10 Split Squats
150m Row
10 Split Squats

Rest 6 Minutes

"Brutal"
6 Minute AMRAP
6 Cal Assault Bike
8 Dual KB Front Squats
6 Cal Assault Bike 
8 Dual Russian Swings

Danielle 171205

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  10 Incline Dumbbell Bench Press
A2. 10 Glute Bridge
A3.  45" Star Plank

CONDITIONING (20)

Chief-ish
3 Minute AMRAP
5 Pull-ups
10 KBS
15 Air Squats

3 Minute Rest

Kit 171201

WARMUP (20):
i Pistol Progression

A1  Wall Walk
A2  Candlestick Rolls

OLYMPIC TECHNIQUE (15):

Snatch (From Low Blocks)


SKILL DEVELOPMENT (20)

Every Two Minutes For 10 Minutes
Strict Muscle-up + Negative

Every 3 Minutes For 9 Minutes
45" C2B Chin-up Hold

BODY BUILDING (15)
3 Sets
30m  Seated Sled Drag (35)
Landmine Fly (15)

3 Sets
Seated Banded Row (2xRB)

3 Sets
SA Fly on Incline Bench (1)
Back Extension w/Dumbbells (8)

Kit 171127

WARMUP (20):
Kettlebell Warm-up

OLYMPIC TECHNIQUE (15):

Power Snatch Off Blocks. High Hang Power Snatch

Power Snatch Off Blocks.  Hang Power Snatch

Snatch Off Blocks. Segmented Snatch (Hip)

Snatch Off Blocks. Segmented Snatch (Knee)

TESTING (20)

4 Sets
30" L-Sit
1 Legless Rope Climb
Rest 1 Minute

BURNER II (15)
4 Rounds
5 Ring Swings + 1 Hip to Rings
5 Russian Push-Ups + 5 Russian Dips

Kit 171122

WARMUP (20):

OLYMPIC TECHNIQUE (15):

1 Hang Squat Clean +Jerk (Off Blocks) 

TESTING (20)

To Failure
1 - 2 - 3 - 4 - 5 - 6 
Rings Dips
x 10 Heavy Single Unders


BURNER I (10)

6 Rounds
Lateral Handstand Walk (On Wall)
3 - 5 Chest to Bar Pull-ups


BURNER II (10)
Accumulate 4 Minute Support on Rings
Every time you drop 10 Ring Rows @2111

Kit 171117

WARMUP (20):

OLYMPIC TECHNIQUE (15):

1 High Hang Squat Clean (Off Blocks) + 1 High Hang Squat Clean

TESTING (20)

To Failure
1 - 2 - 3 - 4 - 5 - 6 
Rings Dips
x 10 Single Unders

Rest 5 Minutes

To Failure
1 - 2 - 3 - 4 - 5 - 6 
Pike Push-ups
*10 Hammer Curls (15 - 20) Between Sets


BURNER I (10)

6 Rounds
10 Ring Swings
5 Burpees to Rings


BURNER II (10)
6 Minute Hang From the Pull-up Bar
Every time you Drop 10 Hand-release Push-ups @31X2

Danielle 171116

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  5 Turkish Sit-Ups + 5 Z Press
A2. 5 Banded Chin-Ups
A3.  10 Side Plank + Hip Raise

CONDITIONING (20)

4 Rounds For Time
10 x 350m @ 24 - 26 RPMs 

Rest 2:00 Minutes Between Sets

*Start at 2:30, drop 2" Ever Interval

Danielle 171107

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  5 Turkish Sit-Ups + 5 Z Press
A2. 5 Banded Chin-Ups
A3.  10 Side Plank + Hip Raise

CONDITIONING (20)

4 Rounds For Time
5 Cals Assault Bike
10 Front Squats (45)
15 Ring Rows
20 Dumbbell Snatch (25)

Kit 171111

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
L-Hang
Bottoms Up Dual KB Rack Support

Handstand Support Against Wall

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
L-Hang Flutter Kicks
Bottoms Up Dual KB Rack Support
Shoulder Taps Against Wall

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
One - Arm Hang
Bottoms Up Dual KB Rack Support
One Arm Support Against Wall

OLYMPIC TECHNIQUE (15):

1 Push Press + 1 Push Jerk + 1 Jerk

STRENGTH & CONDITIONING (20)

3 Rounds
30 Single Unders w/Heavy Rope
10 - 12 Barbell Curls
10 - 12 Tricep Extensions w/Heavy Rope
30 Single Unders w/Heavy Rope
8 - 10 Kettlebell Upright Row
8 - 10 Arnold Press 

Jon Ricci 171108

WARMUP:
Kneeling Banded Shoulder Opener
Barbell Fulcrum
Scap Push-ups from Elbows
Cuban Press
Teres External Torque
High Face Pull


STRENGTH:

20 Minutes

A1. Negative Pistol 
A2. Candlestick Rolls


B1. Pause Squat & OHS Test
B2. 2 RM No-Feet Snatch


C1. Pull-Up Hold - Chest to Bar Pull-up
C2.  Single Arm Bench Press on Bench

Kit 171106

WARMUP (20):

3 Rounds Not For Time
10 Med Ball Toss
10 Banded Pull Throughs
10 Med Ball Slams
10 Banded Good Mornings

OLYMPIC TECHNIQUE (15):

3 Position Snatch

STRENGTH & CONDITIONING (20)

30 Minutes
Prowler Push (45 - 60)
1 Strict HSPU
Reverse Sled Drag (90)
5 Butterfly Pull-up Practice
Death March (20)
5 Slider Push-ups

Jon Ricci 171101

WARMUP:
Kneeling Banded Shoulder Opener
Barbell Fulcrum
Scap Push-ups from Elbows
Cuban Press
Teres External Torque
High Face Pull

STRENGTH:

20 Minutes
20"/20"/20" Assault Bike
Banded Pull-ups
50 Single Unders
3 Pistols Right @ 3222
50 Single Unders
3 Pistols Left @ 3222
30"/30" Row
Snatch/Tempo OHS

Kit 171031

WARMUP (20):

3 Rounds Not For Time
10 Med Ball Toss
10 Banded Pull Throughs
10 Med Ball Slams
10 Banded Good Mornings

OLYMPIC TECHNIQUE (15):

14 Minutes to Build to a Heavy:
1 Power Clean From Mid-Thigh (Drop, Reset)
1 Power Clean & 2 Split Jerks (3" Pause in Receiving Position)

*In Between Sets Perform 3 Banded Strict Pull-ups (3" Pause at Top)

STRENGTH & CONDITIONING (20)

20 Minutes
20"/20"20" Assault Bike
AMRAP Kipping Handstand Push-up @ 31X2
3 Pistols Right @ 3222
30/30m Yoke Carry
3 Pistols Left @ 3222

Anthony & Danielle 171028

WARM-UP

Row 600/400

1 Round NFT
10 Bird Dogs w/Softball on Back
15" Contra-Lateral Banded Hold
10 Single Arm Bench Press in Glute Bridge (25/15)

1 Round NFT
3 Plated Goblet Squats (25/15)
3 x 15" Contra-Lateral Glute Bridges/Side (BW)
1 Turkish Get-Up (44/25)

PART I: CONDITIONING

3 Rounds
1:00 Max Effort Wall Balls (20/10)
1:00 Max Effort Row
1:00 Max Effort Push Press @ 111X (30/20)

1:00 Minute Alternating Renegade Row (30/15)
1:00 Minute Burpees

Rest 1:00 Minute


PART II: CASH-OUT OR STRETCH
Weighted Sled Drag Around Building

A & D

WARM-UP

Row 750/500

1 Rounds NFT
60" Heavy Jump Rope/Jog
60" Single Leg Glute Bridges
60" Hollow Dead Bug

PART I: CONDITIONING

40 Minute AEROBIC AMRAP (60" Recover)

Jog/Run 3 Laps

30m Lunge w/ Single KB

Front Rack Carry 44/30

Row 500/400m

30 Wall Balls Unbroken

Farmers Carry 70/44

0.5/0.4 Miles Assault Bike

20 Burpees AFAP

Overhead Carry 35/25

John Ricci 171020

STRENGTH:

3 Sets

A1. 3 or 2 RM Hang Muscle Snatch
A2. Front Rack & Overhead Carry

5 Minutes 
B1. Behind the Neck Snatch Push Press
B2. Isometric C2B

3 Sets
C1. Hang Power Snatch + OHS 3333
C2. 5 Rope Pull-ups

Kit 171019

WARMUP (20):

3 Rounds Not For Time
3:00 Minutes Banded Walk (Odd Object)
15 Glute Bridges on Bosu Ball
10 Reverse Hypers

OLYMPIC TECHNIQUE (15):

7 Minutes to Build to a Heavy:
2 RM and 1 RM High Hang Muscle Snatch From Floor (Soft Touch)

7 Minutes to Build to a Heavy:
1 Segmented Snatch High Pull +
1 Hang Snatch

STRENGTH & CONDITIONING (20)

7 Minute EMOM
1 Hang Snatch
1 Snatch

7 Minute AMRAP
7 Calories Assault Bike
1 Handstand Push-up
1 D-Ball Clean

Anthony & Danielle 171019

WARM-UP

Row 750/500

2 Rounds NFT
Contralateral Glute Bridge Holds
Reverse Bear Crawl w/balancing
Slow Turnkish Get-Up + Thruster
Contraleral Ring Row Holds

PART I: CONDITIONING

12 Minute AMRAP
4 Strict Press, Building
6 DB Bench Press 60/25
30m Double Kettlebell 

10 Minute Active Recovery/Stretch

10 Minute AMRAP
6 Reverse Lunges Per Leg
6 Hang Cleans
30m Overhead Carry

10 Minute Active Recovery/Stretch

Kit 171017

WARMUP (20):

3 Rounds Not For Time
3:00 Minutes Banded Walk (Odd Object)
15 Glute Bridges on Bosu Ball
10 Reverse Hypers

OLYMPIC TECHNIQUE (15):

7 Minutes to Build to a Heavy:
2 RM and 1 RM High Hang Muscle Snatch From Blocks (Soft Touch)

7 Minutes to Build to a Heavy:
1 Segmented Snatch High Pull +
1 Hang Snatch

STRENGTH & CONDITIONING (20)

7 Minute AMRAP
7 Calories Assault Bike
1 Legless Rope Climb
1 D-Ball Clean

7 Minute EMOM
1 Hang Snatch
1 Snatch

7 Minute AMRAP
1 Handstand Walk to Forward Roll
 7 L-Rope-Pull-ups

Anthony & Danielle 171012

WARM-UP

Row 750/500

2 Rounds NFT
Kneeling MedBall Toss
Kneeling MedBall Slam

2 Rounds NFT
Pallof Press
Curl & Press

PART I: CONDITIONING

12 Minute AMRAP
Suitcase Carry Right 70/44
Flutter Kicks
Suitcase Carry Left 70/44
Hollow Banded March

10 Minute Active Recovery/Stretch

10 Minute AMRAP
Sprint 200m
10 Bench Press/Z-Press 115/15
5 Chin-ups/Pull-Downs

10 Minute Active Rocovery/Stretch

Anthony & Danielle 171004

WARM-UP

Row 200 @ 20 S/M Damper 6/4

Row 200 @ 20 S/M Damper 8/6, Decreasing Split Time

Row 200 @ 20 S/M Damper 10/8, Decreasing Split Time

1 RNFT

Jog 1 Lap
10 SA KB Push Press R + 30" Overhead Support
10 SA KB Push Press + 30" Overhead Support

1 RNFT

Jog 1 Lap
6 SA KB Thrusters R + 30" Overhead Support
6 SA KB Thrusters + 30" Overhead Support

PART I: STRENGTH

8 Minute AMRAP
Jog 2 Laps, TGU R, TGU L

PART II: CONDITIONING

For Time (AFAP)4 Burpees

8/6 Calories Assault Bike
16 Jumping/Reverse Lunges
24 Air Squats

Active Recovery/Stretch 5 Minutes Between Sets

Kit 171002

WARMUP (10):

3 Rounds Not For Time

6 - 8 KB Half Kneeling Press 18
6 KB Sotts Press 15
10" Negative Ring Dip

OLYMPIC TECHNIQUE (15):

Slo-Mo Snatch Drill

Hang Snatch Off the Blocks

STRENGTH & CONDITIONING (20)

10 Minute Skill Set 
Mobility Work 
10 Minute Skill Set
Technique Work

Anthony & Danielle 17930

WARM-UP

Row 500
25 Banded Hip Extensions (Damper 6/4)
Row 400
20 Banded Hip Extensions (Damper 8/6)
Row 300 
15 Banded Hip Extensions (Damper 10/8)

PART I: STRENGTH

12 Min EMOM

Med Ball Lunge Right 30/20
40" Banded Clamshell Plank Right
Med Ball Lunge Left 30/20
40" Banded Clamshell Plank Let

PART II: CONDITIONING

4 Minute Clock
Bike 1/2 Mile
Remaining Time - AMRAP 6 - 8 Strict Dumbbell Press 35/20

Rest 4

4 Minute Clock
25 Burpees to Pull-up Bar
Remaining Time - AMRAP 4 - 5 Pull-ups/8 - 10 Ring Rows

Rest 4

4 Minute Clock
25 Box Jump Overs/60 Air Squats

Remaining Time - AMRAP 6 - 8 TTR/10 Moving Planks

Anthony & Danielle 170928

WARM-UP

Row 500/400m
SL Glute Bridge
Banded Hollow Pull-Apart
SL Sorensen Hold

PART I: STRENGTH

3 Sets
3 SL RDLs + 3 RDLs + 3 Reverse Lunges
 3 Slider Push-ups

3 Sets
B1. Trap Bar Deadlift
B2.  Bench Press

PART II: ACCESSORY

Every 3:30 For 14 Minutes

Burpee Shuttle Run
3 Sets
5/4 Cals
5/4 Burpees

Then 1 Round
9 Hang Cleans
6 Front Squats
3 Push Jerks

Then 30" Overhead Support With Kettlebells

Anthony & Danielle 170925

WARM-UP

Row 500/400m
Run 2 Laps
Assault Bike 0.7/0.5 Miles

PART I: STRENGTH

Every Other 90" For 9 Minutes Alternate (With a Partner) Between:

1. Manmakers 35/20 

2. Rest

PART II: ACCESSORY

3 Rounds#2 Carry 70/35
5 Tempo Goblet Squat 53/35 @ 5345
30" Tuck Sit/Moving Plank 15
60" Sorensen Hold w/ 15/10# Plate

Kit 170922

WARMUP (10):

3 Rounds Not For Time

30" SA Ring Support
5 SA Ring Rows

6 Ring Push-ups
1 Skin the Cat

3 x Tuck Lever

OLYMPIC TECHNIQUE (15):

5 Minutes to Build to a Heavy Muscle Snatch

5 Minutes to Build to a Heavy
Snatch Pull (No Arm Bend, Arm Bend) + High Hang Power Snatch

5 Minutes to Build to a Heavy
Snatch Pull (No Arm Bend) + High Hang Squat Snatch

STRENGTH & CONDITIONING (20)

20 Minute EMOM
Minute 1: 10 Winshieldwipers Hanging From Bar
Minute 2:  Sandbag to Shoulder
Minute 3:  8 - 10 Slideboard Body Saw
Minute 4: Heavy Yoke Carry

Kit 170919

WARMUP (10):

3 x 5 PVC Pipe Raises
"Hip Flexor Parallette Drill"

OLYMPIC TECHNIQUE (15):

5 Minutes to Build to a Heavy Muscle Clean

5 Minutes to Build to a Heavy
Clean Pull (No Arm Bend, Arm Bend) + High Hang Power Clean

5 Minutes to Build to a Heavy
Clean Pull (No Arm Bend) + High Hang Squat Clean

5 Minutes to Build to a Heavy
Hang Squat Clean + Segmented Squat Clean

STRENTGH(15):

A.  Jerk Recovery
3 x 5 

GYMNASTICS CONDITIONING (20)

3 x 30" Tuck Lever

3 Rounds For Time:
30 DUs
30" Tuck on Parallettes
10" HSPU Negative
30" DUs
30" Pull-Up Hold
10" HSPU Negative
30 DUs
30" Ring Support
10" HSPU Negative
30 DUs

Anthony & Danielle 170919

WARM-UP

Tabata Row
Easy, Moderate, Moderate-Hard, Hard

PART I: SCAPULAR STABILITY

3 Sets
3 - 4 Ring Pull-ups/Ring Rows @ 32X2
5 - 6 Arnold Press From Lunge @ 32X2

2 Sets
Straigth Arm Press Down x 20
Plate Raise x 20

PART II: CONDITIONING

21 Minute Clock

3 Minute AMRAP

Row -> 750m/550m

Minute 4: 30 Seconds Air Squats

Minute 5: 30 Seconds of Box Jumps/Step-ups

Minute 6: 60 Seconds Single Unders

Minute 7: Rest

Anthony & Danielle 170916

WARM-UP

10 Box Jumps
50m Row
8 Box Jumps
100m Row
...
2 Box Jumps
250m Row

PART I: SCAPULAR STABILITY

3 Sets
6-8 Half Kneeling Landminepress @ 3111
8 Bent-Over KB Row 35/20 

3 Sets
6-8 Seated Double KB Press 30
4 - 6 Single-Arm Pull-ups/Ring Rows @3112

PART II: CONDITIONING

20 Minute EMOM
Minute 1:  12 Alternating Dumbbell Curls + 12 Hammer Curls
Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute: 3:  15 - 20 Bench Dips
Minute 4:  Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute 5: 60 - 80 Single Unders

Anthony & Danielle 170913

WARM-UP

Row
50/30" Easy/Moderate
40/20" Easy/Moderate
30/20" Easy/Moderate
20/40 Hard/Moderate
10/50 Hard/Moderate

PART I: CORE STRENGTH

3 Sets
16 Cossack Squats
16 Single Leg Banded Glute Bridges
16 Step Lateral Banded Walk
Walking Prowler Push (Down and Back)

3 Sets
15/10 Toe Touches
15/10 Hollow-ups
15/10  Crunches (Hands Behind Head)

PART II: CONDITIONING

10 Min AMRAP
Row 250m
8 Burpees/Push-ups on Box
Row 250
8 Strict Ring Dips/Strict Press 20

Rest 5 Minutes

10 Min AMRAP
10/6 Calories Assualt Bike
8 Plyo Push-ups/Push-ups on Box
10/6 Calories
8 Ring Rows