Anthony 170831

PART I

2 Rounds
Assault Bike 
20/20 Moderate/Easy
40/20
60/20
Rest 1 Minute 

PART II STRENGTH

3 Sets
A1. Wide Grip Pull-ups to Failure @1111 + 30" Hang
A2. Clean Grip Bench Press 12 Reps @2111 + 20" Support (115)

3 Sets
B1. Incline Dumbbell Press 12 Reps @ 2111
B2. Seated Banded Rows (Red Band) 12 Reps @ 2112

3 Sets
C1. 20 Banded Flys (Bronco)
C2. 20 Bench Dips

PART III CONDITIONING

"1/2 Tabata Trouble"

1/2 Tabata Jumping Lunges (15 - 20)

1/2 Tabata Air Squats (15 - 20)

1/2 Tabate Jumping Lunges

1/2 Tabata Air Squats

PART III: STRETCH

Anthony 170817

PART I

3 Rounds

A1. 5 Tempo Barbell Thrusters @ 1315

A2. 20" L-Sit with Chin Over the Rings

A3. 90" Max Wall Balls (as big of a first set as possible)

PART II CONDITIONING

Crossfit Baseline VS 3 Minute Intervals

(Three,Three Minute Rounds + Baseline Test)

1.

Row 300

40 Air Squats

Max Sit-ups in Time Remaining

2.

Row 300m

30 Sit-ups

Max Push-ups in Time Remaining

3.

Row 300m

20 Push-ups

Max Pull-ups in Time Remaining

For Time:

Row 300m

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

PART III: STRETCH

Anthony & Kit 170816

GENERAL WARM-UP (10):

PCS 20170815 8 Minute AMRAP
300/250m Row
5 One-arm Ring Rows (Per Arm)
10 Pushup Shoulder T's
20 Second Supinated Hold

GYMNASTICS WARM-UP (10)
A. 1 x 5 - 7 Lat Activation on Rings
B. 2 x 5 -7 Ring Rows
C. 2 x 3 Toe Nail Pull-ups
D. 3 x 1 - 5 Assisted Ring-Muscle Ups
E. 3 x 3 Deficit Handstand Push-Ups (Eccentric Only)

PART II: CONDITIONING

"Strongerman's Fear"

Yoke Kettlebells in Front Rack Across Driveway
 3 Minute AMRAP Legless Rope Climbs

Farmer Batons 
2 Minute AMRAP on Paralletes

and; 
Sled 150 feet across Drivway
1 Minute AMRAP Inverted Box Circles

John Ricci 170814

WARMUP (10)

3 Rounds
Jefferson Curls x3
The Box Rock Drill x 3 (5" Sec Pause in Open Shoulder Position)
Hollow Rock Lifts x 3

GYMNASTICS (30)

2 Sets 
A1.  3 Russian Push-Ups
A2. 3 Ring Press Downs

3 Sets 
B1. 3 Parellete + 3 Bench + 3 Box Dips
B2.  3 Toe-Nail Push-ups (w/10 Second Pause at Top)

3 Sets

C1.  5 Dips 1315
C2. 5 Ring Pull-ups 1315

Anthony 170808

WARM-UP (20):

3 Sets

A. 30″ Single Leg (SL) Single Unders (Left & Right)

B. 15 Banded Pull Throughs (Purple)

C. Tempo Push-ups @ 1113

D. Unilateral Farmer's Walk (70)

Set 2 Variations

A. 60″ Single Unders Alternating Feet

C. Tempo Push-ups @ 1315

Set 3 Variations

A. 60″ SL Single Unders Running in Place

C. Tempo Push-ups @ 1517

PART II: CONDITIONING

"Hamster Wheel"

2 Sets:

Bike 6 x {30" Easy, 30" Moderate, 30" Fast or 30" Backwards Spin}

Rest 3 Minutes Between Rounds

Kit 170807

WARMUP (10):

3 x 5 PVC Pipe Raises
"Hip Flexor Parallette Drill"

OLYMPIC TECHNIQUE (15):

3 Rep Hang Clean & Jerk from Blocks (Knee)

STRENTCH(15):

Either A or B

A.)  Jerk Recovery
3 x 5 

B.)  Front Squat Postural Strength
3 Sets, Increasing in Weight

1 x 2 Front Squats 1.3.1.10
1 x 6 Front Squats @ 70% & 1.3.1.10

GYMNASTICS CONDITIONING (20)

4 Rounds For Time:
30" DUs
10" Negative HSPU (on Risers if possible)
30" Stir the Pot (L)
8 Pike HSPU
30" Stire the Pot (R)