Anthony 170228

WARMUP (15)

3 Minutes Bike

Barbell Straddle
Banded Groin Stretch
Leg to Rig
RDLs

2 Rounds

30" Handstand Hold
30" Weighted Plank Hold on Rings
5 Swings on Rings

GYMNASTICS (20)

Every 20 Seconds For 4 Minutes
1 Kipping Ring Muscle

CONDITIONING (15)

For Time (14 Minute Cap):
60 Cal Row
50 Knee Tucks
40 Wall Balls 20
30 Hex Bar Deadlifts 135
20 Ring Dips

Anthony 170223

WARMUP (15)

3 Minutes Bike

Sticky Hips Mobility Progression

2 Rounds
30" Hold at Top of Ring
30" Second One - Arm Plank Hold on Rings R & L
30" Single-Arm Handstand Support/Side R & L

STRENGTH (20)

Every Two and a Half Minutes For 10 Minutes
10 Front Squats 31X1
95, 105, 115, 125

Rest 5 Minutes

Every 30 Seconds For 5 Minutes
1 Kipping Ring Muscleup

CONDITIONING (15)

For Time (15 Minute Cap):
Row 500m
20 Strict Press 95
Bike 0.7 Miles
20 Kipping Pull-ups
50 Double Unders
10 Strict HSPU
Bike 0.7 Miles
10 C2B Pull-Ups
Row 500m

Lauren 170222

WARMUP & STRETCH (20)

3 Minute Bike Shoulder Stretch Series

SKILL (20)

Couplet A
Parallette In & Outs, Swings
Beat Swing + Kipping Pull-up + Knee 2 Elbow + TTB

Couplet B
Bamboo Bar Press
GHD Hip-Back Extensions & Hip Extensions

CONDITIONING (20)

4 Rounds For Time:

2 Negative HSPU
7 Double KB Swings
14 Front Rack Walking Lunges

John 170222

SHOULDER STRETCH SERIES (10)

2:00 Drills
1.  Barbell at Hip Height
2. Band Around Wrist from Mid-Rig
3. Band in Elbow, Grab Back of Neck & Lean Forward
4.Band at Elbow, Tuck Hand Behind You and Grab with Other Hand

OHS TEST #1

Crossover Symmetry 2" OHS

Banded Spider-Man Variations
{Chest Down
Elbow to Knee Holding Foot
Turn Away
Rolled Ankle
Superfriend Knee Out}
Retest OHS

OHS TEST #2

PVC Pipe Raises
Doorway OHS

STRENGTH

Every 90 Seconds For 9 Minutes

Heavy Goblet Squat

OHS

Squat Snatch

Anthony 170221

WARMUP (5)

3 Minutes Bike

Sticky Hips Mobility Progression

4 Rounds
1 Minute Plank Hold
3 Rounds
1 Minute Squat Hold
30" Hang From Bar

STRENGTH (15)

4 Sets
Every Two and a Half Minutes
5 Weighted Dips
8R/8L Single Leg DL

CONDITIONING (10)

6 Rounds
Minute 1:  8 - 10 Strict Pull-Ups
Minute 2:  40" Max Ring Rows
Minute 3: Recovery Row

STRENGTH (10)

Iron Scap

Anthony 170216

WARMUP & STRETCH (20)

2.0/3.0 Miles A.B. @ 55-60/70 RPM
2:00 Single Leg Stretch
1:00 Single Leg With Oblique Stretch
Repeats Other side

2.0/3.00 Miles A.B. @ 55-60/70 RPM
2:00 Pigeon

Repeat Other side
1:00 Cross Legged Fold
Repeat Other side

2.0/3.00 Miles A.B. @ 55-60/70 RPM
2:00 Fragon/Twisted Lizard
Repeat Other side

Shoulder Stretches in Time Remaining

Lauren 170215

WARMUP & STRETCH (20)

3 Minutes Bike
3 Minutes Row
10 Bird Dogs w/Row

STRENGTH (30)

Pushing
Every Minute on the Minute For Five Minutes
30" Deficit Ring Support

Every 30 Seconds For Five Minutes
Ring Complex of:
1 Negative Ring Push-up
+
Archer Arm Extensions

CONDITIONING (20)

For Time
0.7 Miles A.B. @ 45+ RPM
30 Barbell Glute Bridges
0.7 Miles A.B. @ 50+ RPM
20 Pike Push-Ups
0.7 Miles A.B. @ 55+ RPM
30 GHD Hip Extensions
0.4 Miles A.B. @ 55+ RPM
30 T-Bar Rows (Wide-Grip)
0.4 Miles A.B. @ 60+ RPM
30 Ring Rows

John 170215

OHS TEST #1

Crossover Symmetry 2" OHS

OHS TEST #2

Doorway OHS

OHS TEST #3

Bar above head or as high as possible
Push up strong into bar & when ready, simply stand-up while maintaining good position.
Hold for ten seconds

HIP STRETCH SERIES (10)

1.  Banded Squat

2. Banded Spider-Man
3. Banded Pigeon
4. Hamstring Mash


SHOULDER STRETCH SERIES (10)
2:00 Drills
1.  Barbell at Hip Height
2. Band Around Wrist from Mid-Rig
3. Band in Elbow, Grab Back of Neck & Lean Forward
4.Band at Elbow, Tuck Hand Behind You and Grab with Other Hand

Kit 170220

WARMUP & STRETCH (20)

3 Minutes Bike
Smashwerx Shoulder Circuit


GYMNASTICS SKILL (30)

10 Minutes C2B Target Practice & Glute Ham Raises

BARBELL ISOMETRICS (15)
1 Drop to Split +
1 Tall Jerk +
1 Jerk Behind the Neck +
Rest 10″
1 Split Jerk

Every Minute For 5 Minutes
1 Clean Deadlift +
1 Mid Thigh Squat Clean +
1 Split Jerk
Rest 2 Minutes

Every Minute For 5 Minutes
1 Clean Deadlift +
1 Hang Squat Clean From Below Knees +
1 Split Jerk

CONDITIONING (30)

3 RFT
50' Stone Carry
50' Handstand Walk
50' Sled Drag
50' Seated Sled Pull

Tyler 170208

WARMUP (5)

3 Minutes Bike

Iron Scap

STRENGTH (15)

20 Min Clock, Alternating Between the Following Excercises

Build to Challenging 3 Rep Reverse Safety Bar Lunge

Unilateral Heavy KB Farmer's Carry 53

Alternating KB Overhead Press From Kneeling Position 25

Unilateral Heavy KB Farmer's Carry 53

CONDITIONING (10)

Every Four  Minutes For 16 Minutes

1 Minute Jump Rope

20 Cals 

16 Alternating Step-ups with 25 lb KBs

STRENGTH (10)

Iron Scap

Anthony 170207

WARMUP (5)

3 Minutes Bike

Cross Over Symmetry

STRENGTH (15)

Every Minute on the Minute

Odd: T2B Right + T2B Left + T2B +

Strict Pull-up Right + Strict Pull-up Left +Strict Pull-up

Even: 3 Safety Bar Reverse Lunges Per Leg

CONDITIONING (10)

Every Five Minutes For 15 Minutes

30 DUs

20 Cals 

10 Alternating Step-ups with 35 lb KBs

STRENGTH (10)

Iron Scap

Anthony 170204

WARMUP (5)
3 Minutes Bike


BODY BUILDING CIRCUIT (10)

EZ Bar Curl x 10
EZ Bar Skull Crusher x 10
20 DUs

 STRENGTH (15)
Complete 3 Rounds of the Following, Alternating Excercises
Barbell Glute Bridges

Core Progression
10 V-Up
10 Knee Tuck
10 Hollow Rocks
10" Hollow Hold 

CONDITIONING (10)

Every Minute on the Minute (Sorry!)
15 Double Unders
3 Dumbbell Thrustes

*Add 1 Thruster to Failure 

 STRENGTH (10)

Iron Scap

Kit 170203

WARMUP & STRETCH (20)

3 Minutes Bike
Shoulder Stretches Including,
Shoulder Weighted PVC
Lat Pull Down
Shoulder Stretch on Barbell


STRENGTH (30)

Pulling
Every Minute on the Minute For Five Minutes
1 Weighted L - Pull-up +
1 Pull-Over 

Pushing
Every Minute on the Minute For Five Minutes
Ring Support to
Ring Tuck to
Ring L - Sit to 
Negative Dip

Pulling
Every 15 Seconds For Five Minutes
1 Ring Pull - Up

Pushing
Every 30 Seconds For Five Minutes
Deficit Push-ups


BARBELL ISOMETRICS (15)
Snatch

Lauren 170201

WARMUP & STRETCH (20)

3 Minutes Bike
Reverse Hyper
Lunge
Side Plank
Lunge
Side Plank
Reverse Hyper

STRENGTH (30)

Pulling
Every Minute on the Minute For Five Minutes
2 Single Banded Pull-Up

Every 30 Seconds For Fiver Minutes
1 Single Banded Pull-Up

Every Minute on the Minute
1 Single Banded Pull-Up +
1 Eccentric Pull-Up (Un-banded)

Pushing
Every Minute on the Minute For Five Minutes
30" Ring Support

Every 30 Seconds For Fiver Minutes
Hardest Scale Push-Up

Every Minute on the Minute
Negative Ring Push-ups

John 170201

SHOULDER MOBILITY (10)

Test/Re-test Protocol With Iron SCAP & Modifications

HIP STRETCH (10)

Psoas Quad Stretch with Foot Elevated on Bench
Accumulate 10 Minutes in a Squat


Psoas Active Release with Plate
Bottom-Up Banded Mobility
Top-Down Banded Mobility
Squat with Banded
Banded Spider-Man
Banded Pigeon
Hamstring Mash