Saturday, September 30, 2017

Anthony & Danielle 17930

WARM-UP

Row 500
25 Banded Hip Extensions (Damper 6/4)
Row 400
20 Banded Hip Extensions (Damper 8/6)
Row 300 
15 Banded Hip Extensions (Damper 10/8)


PART I: STRENGTH

12 Min EMOM
Med Ball Lunge Right 30/20
40" Banded Clamshell Plank Right
Med Ball Lunge Left 30/20
40" Banded Clamshell Plank Let


PART II: CONDITIONING

4 Minute Clock
Bike 1/2 Mile
Remaining Time - AMRAP 6 - 8 Strict Dumbbell Press 35/20

Rest 4

4 Minute Clock
25 Burpees to Pull-up Bar
Remaining Time - AMRAP 4 - 5 Pull-ups/8 - 10 Ring Rows

Rest 4

4 Minute Clock
25 Box Jump Overs/60 Air Squats
Remaining Time - AMRAP 6 - 8 TTR/10 Moving Planks

Thursday, September 28, 2017

Anthony & Danielle 170928

WARM-UP

Row 500/400m
SL Glute Bridge
Banded Hollow Pull-Apart
SL Sorensen Hold


PART I: STRENGTH


3 Sets
3 SL RDLs + 3 RDLs + 3 Reverse Lunges
 3 Slider Push-ups

3 Sets
B1. Trap Bar Deadlift
B2.  Bench Press


PART II: ACCESSORY

Every 3:30 For 14 Minutes

Burpee Shuttle Run
3 Sets
5/4 Cals
5/4 Burpees

Then 1 Round
9 Hang Cleans
6 Front Squats
3 Push Jerks

Then 30" Overhead Support With Kettlebells

Tuesday, September 26, 2017

Anthony & Danielle 170925

WARM-UP

Row 500/400m
Run 2 Laps
Assault Bike 0.7/0.5 Miles


PART I: STRENGTH

Every Other 90" For 9 Minutes Alternate (With a Partner) Between:
1. Manmakers 35/20 
2. Rest

PART II: ACCESSORY

3 Rounds#2 Carry 70/35
5 Tempo Goblet Squat 53/35 @ 5345
30" Tuck Sit/Moving Plank 15
60" Sorensen Hold w/ 15/10# Plate

Friday, September 22, 2017

Kit 170922

WARMUP (10):

3 Rounds Not For Time

30" SA Ring Support
5 SA Ring Rows

6 Ring Push-ups
1 Skin the Cat

3 x Tuck Lever



OLYMPIC TECHNIQUE (15):

5 Minutes to Build to a Heavy Muscle Snatch


5 Minutes to Build to a Heavy
Snatch Pull (No Arm Bend, Arm Bend) + High Hang Power Snatch

5 Minutes to Build to a Heavy
Snatch Pull (No Arm Bend) + High Hang Squat Snatch


STRENGTH & CONDITIONING (20)

20 Minute EMOM
Minute 1: 10 Winshieldwipers Hanging From Bar
Minute 2:  Sandbag to Shoulder
Minute 3:  8 - 10 Slideboard Body Saw
Minute 4: Heavy Yoke Carry

Tuesday, September 19, 2017

Kit 170919

WARMUP (10):

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



OLYMPIC TECHNIQUE (15):

5 Minutes to Build to a Heavy Muscle Clean


5 Minutes to Build to a Heavy
Clean Pull (No Arm Bend, Arm Bend) + High Hang Power Clean

5 Minutes to Build to a Heavy
Clean Pull (No Arm Bend) + High Hang Squat Clean

5 Minutes to Build to a Heavy
Hang Squat Clean + Segmented Squat Clean


STRENTGH(15):

A.  Jerk Recovery
3 x 5 


GYMNASTICS CONDITIONING (20)

3 x 30" Tuck Lever

3 Rounds For Time:
30 DUs
30" Tuck on Parallettes
10" HSPU Negative
30" DUs
30" Pull-Up Hold
10" HSPU Negative
30 DUs
30" Ring Support
10" HSPU Negative
30 DUs




Anthony & Danielle 170919

WARM-UP

Tabata Row
Easy, Moderate, Moderate-Hard, Hard


PART I: SCAPULAR STABILITY

3 Sets
3 - 4 Ring Pull-ups/Ring Rows @ 32X2
5 - 6 Arnold Press From Lunge @ 32X2

2 Sets
Straigth Arm Press Down x 20
Plate Raise x 20


PART II: CONDITIONING

21 Minute Clock

3 Minute AMRAP
Row -> 750m/550m

Minute 4: 30 Seconds Air Squats
Minute 5: 30 Seconds of Box Jumps/Step-ups
Minute 6: 60 Seconds Single Unders
Minute 7: Rest

Friday, September 15, 2017

Anthony & Danielle 170916

WARM-UP

10 Box Jumps
50m Row
8 Box Jumps
100m Row
...
2 Box Jumps
250m Row


PART I: SCAPULAR STABILITY

3 Sets
6-8 Half Kneeling Landminepress @ 3111
8 Bent-Over KB Row 35/20 

3 Sets
6-8 Seated Double KB Press 30
4 - 6 Single-Arm Pull-ups/Ring Rows @3112


PART II: CONDITIONING

20 Minute EMOM
Minute 1:  12 Alternating Dumbbell Curls + 12 Hammer Curls
Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute: 3:  15 - 20 Bench Dips
Minute 4:  Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute 5: 60 - 80 Single Unders

Wednesday, September 13, 2017

Anthony & Danielle 170913

WARM-UP

Row
50/30" Easy/Moderate
40/20" Easy/Moderate
30/20" Easy/Moderate
20/40 Hard/Moderate
10/50 Hard/Moderate


PART I: CORE STRENGTH

3 Sets
16 Cossack Squats
16 Single Leg Banded Glute Bridges
16 Step Lateral Banded Walk
Walking Prowler Push (Down and Back)



3 Sets
15/10 Toe Touches
15/10 Hollow-ups
15/10  Crunches (Hands Behind Head)



PART II: CONDITIONING

10 Min AMRAP
Row 250m
8 Burpees/Push-ups on Box
Row 250
8 Strict Ring Dips/Strict Press 20

Rest 5 Minutes

10 Min AMRAP
10/6 Calories Assualt Bike
8 Plyo Push-ups/Push-ups on Box
10/6 Calories
8 Ring Rows

Thursday, September 7, 2017

Danielle 170907

PART I

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


PART II CORE STRENGTH

3 Sets
16 Steps Banded Glute Shuffle w/Kettlebell in Front Rack (25)
16 Glute Bridges
16 Alternating Lateral Squats


3 Sets
20 Toe Touches
20" Hollow Hold
20" Stir-the-Pot


PART III CONDITIONING

"1/2 Tabata Trouble"

1/2 Tabata Reverse Lunge (25)

1/2 Tabata Air Squats (10)

1/2 Tabate Reverse Lunge

1/2 Tabata Air Squats


PART III: STRETCH

Wednesday, September 6, 2017

John Ricci 170906

PART 1: Warm-up

10 Minute Gymnastics Warm-up
Pistol Variation
2 Beat Swings + 1 Kipping Pull-Up + 1 Chest to Bar
3 Position Pike Push-Up


PART 2: 10 Minute Clock

A.1  Build to a 3RM OHS
(Behind the Neck Split Jerk to Set the Bar Overhead.)
A.2  


PART 3: 10 Minute Clock
B.1 3 RM Jerk Recovery out of Rigs
B.2  Pik

Saturday, September 2, 2017

Anthony & Kit 170902

PART I

3 Rounds
5 KB Deadlifts (Light, Moderate, Heavy)
5 Box Jumps (Step Down)
5 Tuck Jumps
200m Row (Easy, Moderate, Hard)
20 Air Squat Recovery 

10 Minutes to Establish a Heavy Set:
TGU + 2 SA Thruster

Mobility (PVC Pipe External Rotation, Low Bar Back Squat Shoulder Presses)


PART II STRENGTH

3 Sets
A. Bear Complex (Cluster + Behind the Neck Thruster)

3 Sets
B1. 12 Wide Stance Good Mornings
B2. 20 Banded Leg Curls

3 Sets
C. 300m Lunge




PART III CONDITIONING

Burner:
Accumulate 4 Minutes in a Tuck or L-Sit on Parallettes
Buy - 10 Back Extensions
Accumulate 4 Minutes in a Tuck or L-Sit Hanging From Pull-up Bar
Buy in 10 Back Extensions


PART IV: STRETCH