Anthony 170429

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

2 Sets

A1.  Bottoms Up Kettle Bell Holds 18/20s
A2.  Negative Parallette HSPU

B1.  60" One-Arm Plan Right 
B2.  3 One-Arm Push-Ups

C1.  40" One-Arm Hang  w/Plate
C2.  7 Weight Ring Rows 3111

CONDITIONING (20)

250m Farmers Carry
250m Sandbag Carry
6 Min AMRAP {50m Sandbag Carry + 5 Sandbag Squats
150m Sled Drag
6 Min EMOM {Max Effort Sled Push}

STRETCH (5)

Anthony 170427

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

3 Sets

5 Double KB Front Rack Squats 35 3111

3 Single Leg Good Morning w/ Foam Roller 3111

5 Revers Pause Reverse Lunge with Barbell 75

5 Back Extensions with 20" Isometric Hold

CONDITIONING (20)

Every 5 Minutes For 15 Minutes

Run 2 Laps

9 Push Press 35s

9 Pull-Ups

STRETCH (5)

John Ricci 170425

HIPS AND ANKLES (10)

2:00 Drills
Lax Ball to Chest
Banded Shoulder Stretch (Elbow)
Banded Shoulder Stretch (Wrist)

WARMUP (10)

Kettlebell OH Carry
Behind the Neck Strict Press + 4 Push Press

OLY/GYMNASTICS (30)

Pause OHS + Snatch Drop + Snatch Balance

3 Position Kip + Max Hollow Tucks

Snatch Drop + Snatch Balance + Snatch Pull-Under

AMRAP Knee-Up - Knee to Elbow

AMRAP Knee-to-Elbow + TTB
Snatch Complex {Mid-Thigh Squat Snatch + Flat-Footed Snatch Pull + Segmented Squat Snatch

Beat Swing + Knee Pop

Anthony 1704025

WARMUP (10)

AB 3 Minutes at 60 RPM
Walk 
AB 2 Minutes @ 68 RPM
Walk
AB 1 Minute @ 72 RPM

5 Minutes Flow

STRENGTH (30)

3 Sets
Goat Bag Swings 44
Single Leg Reverse Hyper 50+
Single Leg Step Down 35
1/4 Squat Carry 35 

CONDITIONING (30)

3 Rounds For Time
5 Strict Pull-Ups
10 Burpees
20 DUs

Immediately Into Thruster 75 Ladder
2 - 4 - 6 - 8 - 10 - 12  - 14 - 16
40" Between Sets

STRETCH (5)

Lauren 170419

HIPS AND ANKLES (10)
2:00 Drills
Shoulder Stretch and Thoracic Stretch on Bench
Quadraped w/Banded Rotation
Thoracic w/45 Plate and Peanut
Banded Ankle Pvc Pipe Stretch


CORE/TECHNIQUE (20)
2 Sets of
30" Single Leg L-Sit
30" Hanging Tuck
Floor Press + 10 Windshield Wipers
20" Ring Support
20 Banded Press - Downs

*Ascending Single Unders to Evaluate Technique

STRENGTH/CONDITIONING (20)

Couplet A
3 Sets
3 Position Kip
KB Front Rack Step-Downs

Couplet B
3 Sets
1 Minute AMRAP Barbell Jump Squats
Hand over Hand Sled Pull into Seated Sled Pull
Rest 2 Minutes

John Ricci 170419

HIPS AND ANKLES (10)

2:00 Drills
Shoulder Stretch and Thoracic Stretch on Bench
Quadraped w/Banded Rotation
Thoracic w/45 Plate and Peanut
Banded Ankle Pvc Pipe Stretch

WARMUP (10)

2 Sets of
Lunge
GHD Plated Hold
Chinese Plank
Barbell Z-Press (Against Wall)

OLY/GYMNASTICS (30)

Pause OHS + Snatch Drop + Snatch Balance

3 Position Kip + Max Hollow Tucks

Snatch Drop + Snatch Balance + Snatch Pull-Under

Banded Beat Swing + Max V-Ups

Segmented Snatch (Mid-Thigh - Hips - Triple Extension) +
Segmented Snatch (Knees - Hips) 

Anthony 170418

WARMUP (10)

AB 3 Minutes at 60 RPM
Walk 
AB 2 Minutes @ 68 RPM
Walk
AB 1 Minute @ 72 RPM

5 Minutes Flow

STRENGTH (30)

3 Sets
Single Leg Reverse Hyper 50+
Goat Bag Swings 44
 2323 Tempo Overhead Reverse Lunge 44

CONDITIONING (30)

3 Rounds For Time
5 Strict Pull-Ups
10 Burpees
20 DUs

Immediately Into Thruster 75 Ladder
2 - 4 - 6 - 8 - 10 - 12  - 14 - 16
40" Between Sets

STRETCH (5)

Anthony 170414

WARMUP (10)

2 Minutes Bike

Functional Body Building


STRENGTH/POWER (30)

Superset
10, 10, 5, 5, 3, 3, 3, 1,1,1
 Incline Bench Press

Sub 1:30, 1:35, 1:40, 1:45/500m Row Max Effort (At Resistance 7)

CONDITIONING (30)

3 Rounds For Time
15 Burpee Box Jumps
1 L-Sit/Straddle Rope Climb (From Seated Position)
25 V-Ups
2 Legless Rope Climbs (From Standing Position)

STRETCH (5)

Lauren 170412

HIPS AND ANKLES (10)
2:00 Drills
Lunge w/Side Bend
Banded Thread the Needle


WARMUP (10)
2 Sets of
Lunge
GHD Hold
Chinese Plank
Barbell Z-Press (Against Wall)


DOUBLE UNDER TECHNIQUE (5)
3 Sets of Single Unders to Evaluate Technique

SKILL (5)

Couplet A
3 Sets
3 Position Kip
10" Negative Dips

Couplet BBanded Beat-Swing
45# Wall Walks

Superset C
3 x 30" Top of Pull-Up Hold
3 x 10" Negative

John Ricci 170412

HIPS AND ANKLES (10)

2:00 Drills
Lunge w/Side Bend
Banded Thread the Needle

WARMUP (10)

2 Sets of
Lunge
GHD Hold
Chinese Plank
Barbell Z-Press (Against Wall)

OLY/GYMNASTICS (30)

Pause OHS + Snatch Drop + Snatch Balance

3 Position Kip + Max Strict Pull-Ups

Snatch Drop + Snatch Balance + Snatch Pull-Under

Banded Beat Swing

Segmented Snatch (Mid-Thigh - Hips - Triple Extension) +
Segmented Snatch (Knees - Hips) 

Anthony 170411

WARMUP (10)

2 Minutes Bike

Accumulate 3 Minutes in a GHD Hollow (Resting at Top of Hip Extension)
Smash Werx Mobility


FUNCTIONAL BODYBUILDING (30)

3 Rounds
Dumbbell Lunge 4141 (35)
Jump Squat (45)
Single-Leg Box Jump (18)
Sled Drag (90)

CONDITIONING (30)

3 Rounds
50 Foot DBall Carry 100
150m Farmer's Carry
10 Tire Flip w/Jump Through
10 Push Press 105

STRETCH (5)

Anthony 170408

WARMUP (10)

2 Minutes Bike

Accumulate 3 Minutes in a Plated Hollow (Resting in Superman)
Shoulder Mobility

FUNCTIONAL BODYBUILDING (30)

3 Super Sets
Alt Dumbbell Press 4141
Sled Drag

3 Sets
10 Floor Press @95, 115, 125
Front Rack + Waiters Carry (80 - 88)

CONDITIONING (15)

4 Minute Emom
30 Seconds Assault Bike 65 RPMs/30 Seconds Off

4 Minute Emom
30 Seconds Rowing/30 Seconds Recovery

4 Minute Emom
30 Seconds DUs/30 Plank Hold

STRETCH (5)

Lauren 170408

WARMUP & STRETCH (20)

3 Minute Bike
Hinshaw Stretches
Crab Sliders
Bridge on Paralletes

DOUBLE UNDER TECHNIQUE (5)
Singles

Single x 9 + Double

Single Single Double Repeats

SKILL (5)

Couplet A
3 Sets
Pull-Ups on Bench
2 Efficient Wall Walks + Add Plate

Couplet B

Hollow Tuck Backs

3,4,5 Russian Push-ups

Couplet C

3 Sets

Banded Pull-Downs

10" Ring Support + 10" Negative Dips

Anthony 170406

WARMUP (10)

2 Minutes Bike

Accumulate 3 Minutes in a Hollow (Resting in Superman)
Ankles and Hip Mobility

FUNCTIONAL BODYBUILDING (30)
Crossover Symmetry

3 Super Sets
5 Dumbbell Reverse Rows (35)
5 Bench Press 4141 (145+)

3 Sets
10 Floor Press @95, 115, 125
One Handed Farmers Carry (80 - 88)

CONDITIONING (15)

For Time
40 DUs, Rest 40"
30 DUs, Rest 30"
20 DUs Rest 20"
10 DUs 

Rest 10 Minutes

21 - 15 - 9
Calories A.B. 
Pull-Ups

STRETCH (5)

John Ricci 170405

HIPS AND ANKLES (10)

2:00 Drills
Ankle Banded Distraction
Foam Roll Leg Internally
Hurdler Stretch

WARMUP (10)

3 Sets of
Pallof Presses
Z-Press

OLY(10)

30" Goblet Squat Hold into
Snatch Push Press + OHS - (5+1)RM

Sotts Press 3 Press Max

Sotts Press 3 Press Max

GYMNASTICS 3 Sets
3 Beat Swings + 2 Knee - Ups + 1 Knees to Elbow + 1 TTB

3 Minute Hollow-Hold w/Super Man Rest Position

Anthony 170404

WARMUP (10)

2 Minutes Bike

Landmine Variations

FUNCTIONAL BODYBUILDING (30)
3 Sets
10 Dumbbell Rows (60)

3 Sets
12 - 15 Wide Grip Bent Over Row (35 - 45)
10 Bicep Curls (25)

3 Sets
12 - 15 Kneeling Banded Pull-Downs (Purple)

Bent Over Sled Pull 

CONDITIONING (15)

4 Rounds For Time:
15 Sumo KB Deadlifts
20 Wall Balls

STRETCH (5)

John Ricci 170401

SHOULDER AND HIP MOBILITY (10)

2:00 Drills
Banded Shoulder Stretch Over Bench
Arm Bar in Supine Position
Banded Hip Opener w/Med-Ball

WARMUP (10)

3 Sets of
Pallof Presses
Kneeling KB Press

OLY/GYMNASTICS (10)

Burgener Warm-up
3 Everett Clean Pulls
3 Flat-Footed Clean Pulls

Couplet 1 (6 Minutes):
1 High Hang Snatch + 1 Hang Snatch
Kipping Knee Ups

Couplet 2 (6 Minutes):
1 Double Segmented Snatch + 1 Segmented Snatch
Kipping Knees to Elbows

Couplet 3 (6 Minutes):
OHS
Kipping TTB