Kit 17331

WARMUP (15)

2 Minutes Bike

Pallof Presses

Kneeling KB Press

Cross Legged Med-Ball

Quad Stretch on Wall

Psoas w/Kettlebell

CORE (10)

3 Sets
Skin the Cat to Backwards Lever
Tuck Planche

OLY  REVIEW (20)
1 High Hang Clean + 1 Hang Clean + 1 Split Jerk

1 Double Segmented Clean + 1 Double Segmented Clean + 1 Split Jerk

GYMNASTICS GRINDER (10)

1 Mile A.B.

Then 4 Rounds

10 Strict Toe to Rings

5 Russian Push-ups

1 Legless Rope Climb

Lauren 170330

WARMUP & STRETCH (20)

3 Minute Bike Shoulder Stretch Series
Side Plank Reaches

MIDLINE ACCESSORY (5)

4 Efficient Wall Walks

Slider Ladder Warm-up
1 Tuck up
1 Pike up
3 Sec Right Leg Plank
3 Sec Left Leg Plank

3 x 3,4,5 Russian Push-ups

SKILL (15)

Couplet A
Hollow Tuck Backs &
Parallel Bars/Dip Stand

VOLUME ACCUMULATION (30)

Pulling
Every Minute For Four Minutes
7 Double Banded Pull-Up

Sean Lind Push-up 5 (Scaled to 3)
3 regular ( Shoulder width)
3 wide 
3 regular
3 staggered 
3 regular
3 staggered
3 regular
3 diamond Push-up
3 regular
3 tricep push-ups ( Elbow drops)
3 regular
= total of 33 reps per round

Repeat

Anthony 170328

WARMUP (15)

2 Minutes Bike

Smash Werx

Lax Ball


FUNCTIONAL BODYBUILDING (25)
3 Sets
10 Half Kneeling 90/90

2/Arm Turkish Get-Ups 44-53

12 Plate Hip Extensions 35

12 Barbell Back Rack Jump Lunges 65

8 Ring Stability Slideboard Pikes

STRENGTH (20)

5 RM Front Squat; 

95% x 5 

90% x 5

CONDITIONING (10)
5 Rounds For Time:
14 Cal Sprint on Rower
7 Push Press 115

Kit 170327

WARMUP (15)

2 Minutes Bike

Lax Ball to Pec
Kettlebell Circles on Bar
Arm Raise on Bar
Serratus Peel w/Band


FUNCTIONAL BODYBUILDING (10)
3 Sets
20 Banded Pull-Downs
7 Single-Arm Ring Rows
2 x 10" Deficit Handstands

3 Sets
SA Rope Pull-Ups
SA Dumbbell Press w/KB Hold
2 Banded Front Levers

Every Minute on the Minute For Eight Minutes
Odd:  10 Bicep Curls
Even:  5 Strict Press into 10 Push Press

CORE (10)

3 Sets
1:00 Minute Dball/Stone/Sandbag Hold
30" L-Set

John Ricci 170322

SHOULDER AND HIP MOBILITY (10)

2:00 Drills
Barbell Shoulder Stretch on Rack
Banded Hip Hip Flow
Banded Butterfly (45 Degrees)
Fresh Hips, Banded Lunge
Lax Ball Calves

WARMUP (10)

3 Sets of Bottoms-up Presses
Beat Swing Work

CONDITIONING I (10)

17.3 Rx/Sc Hybrid

For Time:
3 Rounds
6 Pull-ups
6 Squat Snatch (45)

3 Rounds
7 Pull-ups
5 Squat Snatch (75)

1 Rounds
8 Pull-ups
4 Squat Snatch (75+)

Anthony 170321

WARMUP (15)

2 Minutes Bike

Lax Ball to Pec
Kettlebell Circles on Bar
Arm Raise on Bar
Serratus Peel w/Band


STABILITY AND STAMINA (10)
Core
3 Sets
1:00 Minute Dball Zercher Hold
30" L-Set

STRENGTH (10)
1/2 Kneeling Presses to Warm-up

5,5,5,5 Chained Bench Press
7,7,7 Bent-Over Row

CONDITIONING (25)

3 Rounds For Time
15 Cal Bike
15 Knee-Ups Strict
9 Burpees

Anthony 170316

WARMUP (15)

2 Minutes Bike

Smash Werx
Banded Shoulder/T-Spine Opener with Med-ball
Kneeling Banded Shoulder Opener
Thread the Needle

*Ring Hollow Body Drill


STABILITY AND STAMINA (20)
3 Sets Increasing in Load, 
6 - 8 Half Kneeling Arnold Press

50 Calories For Time Assault Bike (2:30 Cutoff)

CONDITIONING (25)

3 Rounds for time of
Strict MU + 5 Dips from MU Station
6 Deficit HSPU (has to be unbroken)
6 Unbroken Pull-ups
Dball Carry & Sumo Squats 100
Sumo Double KB Swing to OH Carry 44

Kit 170316

WARMUP & STRETCH (20)

3 Minutes Bike

Smash Werx
Banded Shoulder/T-Spine Opener with Med-ball
Kneeling Banded Shoulder Opener
Thread the Needle

*Bench Hollow Body Drill

STRENGTH (20)

Burgener Warm-up

3 Sets
Snatch Drop + Snatch Balance

3 Sets 
Flat-Footed Snatch Pulls From Floor

Every Minute on the Minute 1 Snatch From Floor

17.3 (20)
Prior to 8 Minutes
3 Rounds
6 Pull-ups
6 Squat Snatches 35

3 Rounds
7 Pull-ups
5 Squat Snatches 55

Prior to 12 Minutes
3 Rounds 
8 Pull-ups
4 Squat Snatches at 65

Prior to 16 Minutes
1 Round
9 Pull-Ups
3 Squat Snatches at 75

John Ricci 170315

SHOULDER AND THORACIC SPINE STRETCHES (10)

2:00 Drills
Banded Shoulder Stretch w/ Medball
Kneeling Banded Pec Stretch
Banded Thread the Needle

EMOM #1 (10)

Every 90" For 9 Minutes
2 Wide Stance Forward Lunges
2 Wide Stance Backward Lunges
Drop to Split
Flat-footed Behind the Neck Split Jerk2 RNFT

EMOM #2 (10)

Walk to Split
Jerk Dip 
Tall Jerk w/Pause

Anthony 170316

WARMUP (15)

2 Minutes Bike

Smash Werx
Banded Shoulder/T-Spine Opener with Med-ball
Kneeling Banded Shoulder Opener
Thread the Needle

*Ring Hollow Body Drill


STABILITY AND STAMINA (20)
3 Sets Increasing in Load, 
6 - 8 Half Kneeling Arnold Press

50 Calories For Time Assault Bike (2:30 Cutoff)

CONDITIONING (25)

3 Rounds for time of
Strict MU + 5 Dips from MU Station
6 Deficit HSPU (has to be unbroken)
6 Unbroken Pull-ups
Dball Carry & Sumo Squats 100
Sumo Double KB Swing to OH Carry 44

Anthony 170309

WARMUP (15)

3 Minutes Bike

Smash Werx
PVC Tuck
Nunchuck
Dead Swings
Steering Wheel

*Partner Hollow Drill


MIDLINE (10)
3 RoundsSuperset Chinese Plank Face Down w/Weighted Plank

3 Sets
Glute Bridges on Bench
Bent Over Row

CONDITIONING (15)

Every 3 Minutes Until 100 Calories Have Been Accumulated
Assault Bike Sprint

Anthony 170304

WARMUP (15)

3 Minutes Bike

5 Boot Straps
5 T-Spine Rotations

Lax Ball Chest
Banded Pull-Aparts
Pec Stretch
Banded Pull-Aparts

CONDITIONING (15)

Establish 5 Rep Max Bicep Curl

Establish 3 Rep Max Bench Press

ACCESSORY I (25)

Every Minute For 12 Minutes, Alternate Between The Following
6 Burpee Box Jump Overs AFAP
10 Dumbbell Curls (Alternating Between Hammer and Supinated)

Every Minute For 12 Minutes, Alternate Between The Following
12 Cals on Rower
6 Bench Press

Anthony 170302

WARMUP (15)

3 Minutes Bike

Barbell Straddle
Banded Groin Stretch
Leg to Rig
RDLs

ACCESSORY I (15)

3 Rounds

20 KB Step-Ups 35+

20 Foot Banded Shuffle
12 Lateral Squats

ACCESSORY II (15)

3 Rounds

2 Minute Medball March (30)

12 Bodyweight Reverse Hypers

20 Hamstring Curls (Slideboard)

CONDITIONING (15)

5 Rounds

10 Cal Sprint

10m Sled Push

Rest 1:00

Lauren 170301

WARMUP & STRETCH (20)

3 Minute Bike Shoulder Stretch Series

SKILL (20)

Couplet A
Ring Negative + Walk-Out + Push-up
Beat swing -> Knee-Pop -> Hip Drive Progression

Couplet B
Parallette Shoot-Thrus and In & Outs
Beat Swing on Rings -> Kipping Pull-up -> Negative

VOLUME ACCUMULATION (30)

Pulling
Every Minute Seconds For Six Minutes
3 Single Banded Pull-Up

Sean Lind Push-up 5 (Scaled to 2)
2 regular ( Shoulder width)
2 wide 
2 regular
2 staggered 
2 regular
2 staggered
2 regular
2 diamond Push-up
2 regular
2 tricep push-ups ( Elbow drops)
2 regular
= total of 22 reps per round

Jonathan Ricci 170301

HIPS & HAMSTRINGS STRETCH SERIES (10)

2:00 Drills
Barbell Straddle
Banded Groin Stretch
Hamstring Rack Stretch
Barbell Deadlift

LANDMINE WARMUP CIRCUIT (10)

1 RNFT
SLDL
SA Row
SL Four-Way Step
Barbell Torque

REVIEW EMOM #1 (5)

2 RNFT

Heavy Goblet Squat

OHS

Squat Snatch

EMOM #2 (10)

Every 90" For 9 Minutes
Goblet Squat
Kettlebell Squat Clean
Pause OHS
Snatch Balance

RETEST OHS TEST #2 (5)

Doorway OHS