Sunday, July 30, 2017

Mike Cummings 170730

WARMUP (10)
5 Minutes Bike @57 - 60 RPM

2 Min Couch Stretch

Barbell Landmine Rows
Crossover Symmetry


STRENGTH (25)

3 Sets of Each Superset

A1. 20" Hollow Rock Hold
A2.  12 Banded Pull Through (Red Band)

B1.  Temp Push-up 5131
B2.  Bent-Over Dual Kettlebell Row w/2 sec Pause

C1.  20" Swissball Stir the Pot Each Direction
C2.  40m SA Deadlift and KB Carry


CONDITIONING (25)

4 Rounds
30" Assault Bike Test (Light, Moderate, Heavy, Max)

Wednesday, July 26, 2017

John Ricci 170726

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

Friday, July 21, 2017

Kit 170721

WARMUP (10):

3 Sets
Lateral Step-up w/5" Eccentric
1 Minute Strict TTB



OLYMPIC TECHNIQUE (15):

5 Rep Hang Clean w/3" Eccentric (95+)


STRENTCH/SKILL (15):

Med-Ball Planche Warm-Up:

Every Minute For 10 Minutes, Alternate Between
10" Tuck Planche
3 Supinated Segmented Snatch Deadlift w/ 5" Eccentric, Ascending


CONDITIONING (20)

3 Rounds For Time:
200 M Shuttle Sprint (50x4)
100 Ft Prowler Push (60)
50 DUs
15 Slam Balls
5 Stone to Shoulder (L)

Tuesday, July 18, 2017

Kit 170718

WARMUP:

3 Sets
Building to Challenge 7 Rep Barbell Step-up w/5" Eccentric
Reverse Hyper Glute Bridge



OLYMPIC TECHNIQUE:

5 Rep Hang Clean w/3" Eccentric


STRENGTH/SKILL:

Buy In:
3 x 10 Leg Raise

3 Sets:
7 L-Hang to TTB
3 Segmented Snatch Deadlift w/ 5" Eccentric, Ascending


CONDITIONING (20)
Up, Up and Away
5 Legless Rope Climbs
10 Dumbbell Push Press
4 Legless Rope Climbs
15 Dumbbell Push Press
3 Legless Rope Climbs
20 Dumbbell Push Press
2 Legless Rope Climbs
25 Dumbbell Push Press
1 Legless Rope Climbs

Saturday, July 15, 2017

Anthony 170715

WARM-UP/MOBILITY/CORE (20):

3 Minute Row

Mobility

100 Air Squats For Time
Every Minute on the Minute 20 Double Unders

3 Sets
30 Banded Glute Bridges
20 Front Rack Lunges

3 Sets
20m Dumbbell Death March
10 Pike Ups on Rower

2 Sets
3 - Way Sled Drag 
*13 Cal Sprint in Between Drags


Friday, July 14, 2017

Kit 170714

WARMUP:
Squat to Pistol Hold Progression


GYMNASTICS SKILL:
Tuck Front Lever Negative From Inversion
5 x 1 - 3" Pause at Hips

12 Minute Breakout
2 Ring Pull Ups
2 Strict Knee-to-Elbows
2 Strict TTB


OLYMPIC TECHNIQUE:
3 Position Snatch
Hang Squat Snatch 
Segmented Snatch


CONDITIONING (20)
Move
3 Rounds
7 Double Kettlebell Swing 30*
7 Double Kettlebell Front Squat*
 30" Tempo Turn-out Top & Bottom

*Add 1 Rep After Each Round

Tuesday, July 11, 2017

Anthony 170711

WARM-UP/MOBILITY/CORE (20):

3 Minute Row

Mobility

3 Sets
40 Flutter Kicks on Parallettes/Walkers
20 Chainsaw Row 35 (10 Right and Left)
16 Alternating Box Pike ShoulderTaps
1 Minute Plank (Feet in Rings)/Ring Body Saw


CONDITIONING (20)

2 Rounds
0.6 Mile Assault Bike
2 Minute Bottom of Squat Hold
600m Row
1 Minute Right and Left Pistol Hold
60 Single Unders Right and Left
6 Turkish Get-ups (3 Per Side)
60 Singe Unders Running in Place
6 Hip-Back Extensions

Monday, July 10, 2017

Kit 170710

WARMUP:
Pistol Hold on Box


GYMNASTICS SKILL:
ReviewTuck Lever
Shoot-Thru Variations


OLYMPIC TECHNIQUE:
3 Position Snatch
High Hang Squat Snatch 
Hang Below the Knee
Full Snatch


CONDITIONING (20)
Move
4 Rounds
300m Slow Row
10 AbWheel Roll-Outs
0.3 Mile Bike Conversational Pace
5 Hip-Back Extensions
30 to 60" Free-Standing Handstand Holds

Saturday, July 8, 2017

Anthony 170708

WARM-UP/MOBILITY (20):

3 Minute Row

Mobility

3 Sets
10 Deficit SA Suitcase Deadlifts
40 Yrd Double Kettlebell Bottoms Up Walk

3 Sets
15 Strict Knees to Elbows
12 Split Squat 25/30/35


CONDITIONING (20)

Assault Bike Test 1

3 Rounds
50m Sled Push 135
50m Dball Carry
200m Farmers Carry 70

Assault Bike Test 2 

Friday, July 7, 2017

Kit 170707

WARMUP:

One-arm Slider Push-ups
Pistol Hold


GYMNASTICS SKILL:

A.1)  Tuck Lever
A.2) Reverse Shoot-Thru


OLYMPIC TECHNIQUE:

3 Position Snatch
High Hang Squat Snatch 
Hang Below the Knee
Full Snatch


STRENGTH  (10)

Back Squat
10 RM Back Sqaut, No Belt


Single Leg RDL



CONDITIONING (10)

3 Rounds
Suit-Case Deadlift
Zercher Carry
Double Bottoms Up Hold

Thursday, July 6, 2017

Athony 170706

WARM-UP/MOBILITY (20):

3 Minutes Assault Bike

2 Sets
A1. Single Leg Raise From Bridge
A2. Banded Good Mornings

Jump Rope (SU Variations)

2 Sets
B1. 90" Glute Bridge L&R
B2. 2:00 Sorenson Hold

Jump Rope (Alternating Leg Variations/Running in Place)

Tabata Sit-Up (Target 12)

Jump Rope (DU Practice)

2 Sets
15 Strict Knees to Elbows
12 Split Squat 25/30/35


CONDITIONING (20)

3 Rounds For Time
30 DUs
20 Push-Ups
10 Shoot Thrus
1 Legless Rope Climb Seated