Anthony 170531

WARMUP (10)

3 Minutes Bike
CS & PCS 

Pec and Shoulder Stretches

STRENGTH (20)

3 Rounds Superset
Bench Press Complex (5 Wide + 5 Narrow
Double KB Walking Lunge

CONDITIONING (20)

1 Mile Assualt Bike
Rest 90"
3 Minute 
Burpee/DU Ladder (x10)
Rest 90"
750m Row
Rest 90"
3 Minute Ladder
Burpee/DU Ladder (x10)

STRETCH (10)

Kit 170530

WARM-UP/MOBILITY:
Squat Therapy

REVIEW: Pulling Technique
With an empty barbell or very little weight.

Burgener Warmup

G1. Handstand Balance Drill - Foot on Box

REVIEW: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition to High Hang +
1 Flat-Footed Clean Pull +
1 High Hang Power Clean

G2. Matt Assisted Hand-Stand

REVIEW: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition From 1st to 2nd Pull +
1 Flat-Footed Clean Pull +
1 Hang Power Clean

G3. One-Arm Handstand with Slider

PART 1: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Hang Power Clean +
2 x 1 & 1/4 Front Squats

G4. MU Snap-Drill

PART 2: Every Minute For 10 Minutes
1 Squat Clean or Squat Clean Double

PART 3: EXTRA CREDIT
3 Sets
2 – 3 Clean Pulls @ 105 – 110%

Anthony 170530

WARMUP (10)

3 Minutes Bike

CCompetitors Warm-Up

STRENGTH (15)

Jefferson Stretch

3 Round Superset
L - Sit Rope Climb
10 Banded Glute Bridges

3 Rounds Superset

30" One Arm-Prone Plank
15 Banded Pull-Thrus

CONDITIONING (20)

For Time:
Run 4 Laps
5 Rounds
10 Pull-Ups
15 Slam Ball
20 Air Squats

STRETCH (5)

Kit 170524

WARM-UP/MOBILITY:
Squat Therapy

PART 1: Pulling Technique
With an empty barbell or very little weight.

Burgener Warmup

PART 2A: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition to High Hang +
1 Flat-Footed Clean Pull +
1 High Hang Power Clean

PART 2B: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Transition From 1st to 2nd Pull +
1 Flat-Footed Clean Pull +
1 Hang Power Clean

PART 2C: Every Minute on the Minute For Six Minutes

1 Clean Deadlift +
1 Hang Power Clean +
2 x 1 & 1/4 Front Squats

PART 3: Every Minute For 10 Minutes
1 Squat Clean or Squat Clean Double

PART 4: EXTRA CREDIT
3 Sets
2 – 3 Clean Pulls @ 105 – 110%

Anthony 170523

WARMUP (10)

3 Minutes Bike

CCompetitors Warm-Up

STRENGTH (15)

L - Sit Ladder +5"
3 x 5 - 7 One-Arm Push-ups on Slider 

3 Rounds Superset

Accumulate 3 Minutes w/ Barbell Overhead 95

10 Barbell Rows

CONDITIONING (20)

2 Rounds

25 Cals Assault

20 Burpee Box Jumps

15 KB Deadlifts 88

Rest 5 Minutes

STRETCH (5)

Anthony 170518

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STRENGTH (15)

3 x 8 Wide Stance Good Mornings Barbell +

10 Tempo Hex Bar Deadlift 3102

ACCESSORY (15)

3 Sets
 8 x SL Landmine RDL
8 x SL Reverse Hyper (40#)

CONDITIONING (20)

3 x 1000m (1:55 - 2:00 Split)
Active Recovery 30 DB Curls (20)

STRETCH (5)

Anthony & Kit 170517

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STABILITY (15)

2 Sets Each

30" Bottom Up Hold
Lying KB Raise + 5 Seated Strict Press
30" L-Sit on Rings
30" 1 Arm Plank - Feet in Rings

STRENGTH (15)

3 Sets Each

2 x 10" Negative HSPU
Isometric Pull-Up Hold
7/5 Plyo Push-Ups

3 Sets Each
Standing Face Pull w/ Sled
Double KB Front Rack Bent Knee Walk

CONDITIONING (20)

For Time:
150' OH Lunge 35/25 (Simultaneous)
100 DUs (Total)
50 Wall Balls, (Each) 
10 Legless Rope Climbs (Alternating)
50 Wall Balls, (Each)
100 DUs (Total)

150' OH Lunge 35/25 (Simultaneous)

STRETCH (5)

John Ricci 170517

MOBILITY (10)

Dead Hang
Banded Shoulder Stretch
Ankle Mobility

GYMNASTICS WARMUP (10)

TTB Progression
Kipping Pull-Ups

Hip Flexor Strenghteners
Pistol Progressions
{Jump to Pistol
Press Out of Pistol
Step Down Pistols 24", 20"
Pistol 24" 20"}

OHS  (10)

Build to 3 Rep Pause OHS (5", 3" , 1")

Anthony 170509

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

3 Sets Each

A1.  5 Barbell Good Mornings (Low-Bar, Toes Forward)
A2. 5 Pistol Progressions/Side (Jumping/Toes-Up, High/Low, Tempo Floor) 


B1.  8 Heavy Landmine RDLs (15, 25, 35)
B2. 30 Jumping Lunges (Unbroken)

CONDITIONING (20)

For Time:
Row 300m
30" Handstand Hold
13 Handstand Push-ups
30" Handstand Hold

Row 300m
30" Active Hang
7 Strict Pull-Ups
30" Active Hang
6 Strict Pull-ups

Row 300m
30" KB Upright Hold
13 DB Push Press R
30" KB Upright Hold
13 DB Push Press L
30" KB Upright Hold
13 DB Push Press R
30" KB Upright Hold
13 DB Push Press L

Row 300m

STRETCH (5)

Anthony 170405

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

2 Sets Each

A1.  10 Toes Elevated Stiff Leg Deadlift 45
A2. 20 Dumbbell Front Rack Lunges 35
B1.  8 Rope Pull-ups
B2.  200m Wall Ball Front Rack Hold 30

C1.  10 Single-Arm Concentration Curls 20
C2. 7 Dumbbell Tricep Extensions 30

CONDITIONING (20)

Row 1000m
5x50m Sled Push Push (135)
Assault Bike 1 Mile

STRETCH (5)

Mike Cummings 170503

WARMUP (10)

5 Minutes Bike @60 RPM

2 Min Couch Stretch

RDLs
Single Leg Landmine RDL
Landmine Twist
Bottom of Squat Hold

STRENGTH (25)

Crossover Symmetry

6 Sets

Arnold Press with Kettlebell in Opposite Hand 30/30
6 Goblet Box Squat 3231 30


CONDITIONING (25)
4 Rounds
10 Ring Rows
30 Single Unders
30" Hollow Rock
Heavy Prowler Push

Anthony 170502

WARMUP (10)

5 Minutes Bike @65 RPM

CORE/MOBILITY/CONDITIONING (50)

2 Sets

2 Min Hamstring Stretch

14 Straight-Arm Landmine Twist 10

2 Sets

3 Minute Bike @ 67 RPM

2 Minute Quad Stretch

10 Double KB Sit-Up 18

2 Sets

2 Minute Bike @ 70 RPM

2 Minute Pigeon Stretch

4 x 7 Incline Paloof Press with Dumbbell 25

2 Sets

1 Minute @ 72 RPM

2 Minute Banded Hip Stretch

3 x 1 Minute Weighted Plank On Rings

2 Sets

30" @ 74 RPM

Moon Boot Hang

3 x 1 Arm Start Plank on Rings