Anthony 170628

WARM-UP/MOBILITY (20):

3 Minutes Assault Bike

5 Minute Hip Flow

2 Sets Left and Right
40" On/20" Off
SA Push-up
Ring Row
Rest 1:00

2 Sets Left and Right40" On/20" Off
Abductor Side Plank 
Adductor Side Planks
Rest 1:00 

2 Sets 
30" Top of Ring Pull-Up Hold (in L-Sit)
20 Bose Glute Bridges
Rest 1:00 Minute

STRENGTH (20)

5 RM Front Squat 52X1

CONDITIONING (20)

3 Rounds For Time

20 Wall Balls
15 Calories
10 One-Arm Burpees

John Ricci 170628

SHOULDER STRETCHES (10)

Straight Overhead
Elbows Up
Elbows Back
Arms Straight Back
Floor Stretch

WARMUP (10)

Superset

Banded Lat Activation

Double KB Carry

Tuck-On Parallettes

Top of Ring Pull-Up Hold

GYMNASTICS (30)

1 Set

10" Ring Support w/Turnout + 10" Negative + 10" 

2 x 5 Reps

Lat Activation on Rings + Ring Row (Press Down)

3 Supersets

Increasing Toenail Ring Pull-Ups to Hollow Hold

Concentric Ring Toe-Nail Dips + Turnout + Negative

3 Negative Muscle-ups

Anthony 170624

WARM-UP/MOBILITY:
3 Minutes Assault Bike

5 Minute Hip Flow

Single Leg Landmine Circuit
Bear Crawls
Plank Variation

MAINTENANCE  (10)

Crossover Symmetry (High & Low)
+
Hollow Holds

3 Sets Each

A1.  Banded Bird Dogs
A2.  SA DB Row on Bench
A3.  SA KB Bottoms Up Press

CASH OUT (20)

1 Min A.B. All Out Sprint

1/2 Tabata Gymnastics Push-Up

Tabata Air Squat with Plate

1/2 Tabata Gymnastics Push-Up

1 Min A.B. All Out Sprint

John Ricci 170621

SHOULDER STRETCHES (10)

Straight Overhead
Elbows Up
Elbows Back
Arms Straight Back
Floor Stretch

WARMUP (10)

Double KB Carry
Parallette Tuck

GYMNASTICS (30)

10" Ring Support w/Turnout + 10" Negative

Toenail Ring Pull-Up

Ring Support Turnout + 10" Negative + Hold

Ring Pull-Up

Concentric Ring Toe-Nail Dips

Anthony 170620

WARM-UP/MOBILITY:
3 Minutes Assault Bike

5 Minute Hip Flow

Single Leg Landmine Circuit
Bear Crawls
Plank Variation

MAINTENANCE  (10)

Crossover Symmetry (High & Low)
+
Hollow Holds

3 Sets Each

A1.  Banded Glute Bridges (Feet on Box)

A2.  DB Step-Ups

B1.  Hamstring Curls on Ball

B2.  Front Rack Reverse Step-Ups 

C1.  Banded Bird Dogs
C2.  SA DB Row on Bench
C3.  SA KB Bottoms Up Press

CASH OUT (20)

Every 3 Minutes For 12 Minutes

Build to a Heavy Prowler Push

+ 

Agility Ladder

Chimento 170619

WARM-UP/MOBILITY:
3 Minutes Assault Bike

5 Minute Hip Flow

Single Leg Landmine Circuit
Bear Crawls
Plank Variation

MAINTENANCE  (10)

Crossover Symmetry (High & Low)
+
Hollow Holds

ASSESSMENT (20)

3 Sets Each

A1.  Banded Bird Dogs
A2.  SA DB Row on Bench

B1. 1 Minute KB Lunge Hold
B2.  SA KB Bottoms Up Press

STRENGTH (20)

5 Sets
10 KB Front Squats 

5 Box Jumps

CASH OUT (20)

Every 3 Minutes For 12 Minutes

Build to a Heavy Prowler Push

+ 

Agility Ladder

Kit 170703

OLYMPIC TECHNIQUE:
One-arm Slider Push-ups

Deep Squat Ankle Rehad 
*Lean, Arm on Leg

3 Position Snatch
High Hang Squat Snatch 

Hang Below the Knee
Full Snatch

STRENGTH  (10)

Front Squat
5 RM 5" Eccentric, 2" Pause

Ring Pull-Up
5 Reps 5" Eccentric, 2" Pause

GYMNASTICS SKILL (10)

Pamela Gagnon Bar Muscle-Up Drill

GYMNASTICS (10)

5 Rounds For Time
100m Sled-Push
10 Parallette Shoot-Thrus
1 Legless Rope Climb

Kit 170609

WARM-UP/MOBILITY:
Gymnastic Warm-Up
Squat Therapy

REVIEW: Hollow & Arch Positions

C2B  (10)
Lat Engagement on Rings
Pronated Ring Row
Toe-Nail C2B
Isometric Hold at Top of Pull-Up Bar

Superset:
10 Reverse Hyper on GHD
5 - 7 TTB Tight Arch -> Float to Hollow
1, 2, 1 Pull-Up, C2B, Pull-Up

Handstand (10)
Review
Free-Standing
Kick-To-Handstand
Free-Standing

P2Gymnastics
Headstand Progressions
Headstand Push-Up Ladder
Kart-Wheel to Wall Facing Handstand
Wall Facing Handstand Push-up to Forward Roll

Parallettes (10)
3 x 30" Tuck
Planche Progressions

Ring Dip Work (10)
Skin the Cat + Front Lever

Parallette Challenge II (10)

Anthony 170608

WARMUP (10)

3 Minutes Bike
CS & PCS

Bear Crawls
Inchworm Variations
Assisted Spider-Man

3 SetsChilds Pose
Hang


2 Sets
Banded Back Opener


2 Sets
Saddle Archer
Half Front Split


2 Sets
Dragon (w/ KB Assist)
Fragon


2 Sets
Seated Straddle
Seated One Legged Straddle


2 Sets
3 Minute Squat
1 Minute Happy Baby
Set 1 on the Wall

Anthony 170607

WARMUP (10)

3 Minutes Bike
CS & PCS

Bear Crawls
Inchworm Variations
Assisted Spiderman

Cat Cow Variations
Jefferson Curls
Scap Push-Ups

Upper Body Rotations
Thoracic Rotations
Barbell Rotations

Stretch

Kit 170605

WARM-UP/MOBILITY:
Gymnastic Warm-Up
Squat Therapy

REVIEW: Hollow & Arch Positions

TTB  (10)
Drill#1 Tight Arch - Float Drill
Drill #2 - Strict TTB from L-Hang

Handstand (10)
Free-Standing
Kick-To-Handstand
Free-Standing

Parallettes (10)
Push-Up Standards
Dip Standards
Tuck Standards

Ring Dip Work (10)

Parallette Challenge (10)