Kit 171031

WARMUP (20):

3 Rounds Not For Time
10 Med Ball Toss
10 Banded Pull Throughs
10 Med Ball Slams
10 Banded Good Mornings

OLYMPIC TECHNIQUE (15):

14 Minutes to Build to a Heavy:
1 Power Clean From Mid-Thigh (Drop, Reset)
1 Power Clean & 2 Split Jerks (3" Pause in Receiving Position)

*In Between Sets Perform 3 Banded Strict Pull-ups (3" Pause at Top)

STRENGTH & CONDITIONING (20)

20 Minutes
20"/20"20" Assault Bike
AMRAP Kipping Handstand Push-up @ 31X2
3 Pistols Right @ 3222
30/30m Yoke Carry
3 Pistols Left @ 3222

Anthony & Danielle 171028

WARM-UP

Row 600/400

1 Round NFT
10 Bird Dogs w/Softball on Back
15" Contra-Lateral Banded Hold
10 Single Arm Bench Press in Glute Bridge (25/15)

1 Round NFT
3 Plated Goblet Squats (25/15)
3 x 15" Contra-Lateral Glute Bridges/Side (BW)
1 Turkish Get-Up (44/25)

PART I: CONDITIONING

3 Rounds
1:00 Max Effort Wall Balls (20/10)
1:00 Max Effort Row
1:00 Max Effort Push Press @ 111X (30/20)

1:00 Minute Alternating Renegade Row (30/15)
1:00 Minute Burpees

Rest 1:00 Minute


PART II: CASH-OUT OR STRETCH
Weighted Sled Drag Around Building

A & D

WARM-UP

Row 750/500

1 Rounds NFT
60" Heavy Jump Rope/Jog
60" Single Leg Glute Bridges
60" Hollow Dead Bug

PART I: CONDITIONING

40 Minute AEROBIC AMRAP (60" Recover)

Jog/Run 3 Laps

30m Lunge w/ Single KB

Front Rack Carry 44/30

Row 500/400m

30 Wall Balls Unbroken

Farmers Carry 70/44

0.5/0.4 Miles Assault Bike

20 Burpees AFAP

Overhead Carry 35/25

John Ricci 171020

STRENGTH:

3 Sets

A1. 3 or 2 RM Hang Muscle Snatch
A2. Front Rack & Overhead Carry

5 Minutes 
B1. Behind the Neck Snatch Push Press
B2. Isometric C2B

3 Sets
C1. Hang Power Snatch + OHS 3333
C2. 5 Rope Pull-ups

Kit 171019

WARMUP (20):

3 Rounds Not For Time
3:00 Minutes Banded Walk (Odd Object)
15 Glute Bridges on Bosu Ball
10 Reverse Hypers

OLYMPIC TECHNIQUE (15):

7 Minutes to Build to a Heavy:
2 RM and 1 RM High Hang Muscle Snatch From Floor (Soft Touch)

7 Minutes to Build to a Heavy:
1 Segmented Snatch High Pull +
1 Hang Snatch

STRENGTH & CONDITIONING (20)

7 Minute EMOM
1 Hang Snatch
1 Snatch

7 Minute AMRAP
7 Calories Assault Bike
1 Handstand Push-up
1 D-Ball Clean

Anthony & Danielle 171019

WARM-UP

Row 750/500

2 Rounds NFT
Contralateral Glute Bridge Holds
Reverse Bear Crawl w/balancing
Slow Turnkish Get-Up + Thruster
Contraleral Ring Row Holds

PART I: CONDITIONING

12 Minute AMRAP
4 Strict Press, Building
6 DB Bench Press 60/25
30m Double Kettlebell 

10 Minute Active Recovery/Stretch

10 Minute AMRAP
6 Reverse Lunges Per Leg
6 Hang Cleans
30m Overhead Carry

10 Minute Active Recovery/Stretch

Kit 171017

WARMUP (20):

3 Rounds Not For Time
3:00 Minutes Banded Walk (Odd Object)
15 Glute Bridges on Bosu Ball
10 Reverse Hypers

OLYMPIC TECHNIQUE (15):

7 Minutes to Build to a Heavy:
2 RM and 1 RM High Hang Muscle Snatch From Blocks (Soft Touch)

7 Minutes to Build to a Heavy:
1 Segmented Snatch High Pull +
1 Hang Snatch

STRENGTH & CONDITIONING (20)

7 Minute AMRAP
7 Calories Assault Bike
1 Legless Rope Climb
1 D-Ball Clean

7 Minute EMOM
1 Hang Snatch
1 Snatch

7 Minute AMRAP
1 Handstand Walk to Forward Roll
 7 L-Rope-Pull-ups

Anthony & Danielle 171012

WARM-UP

Row 750/500

2 Rounds NFT
Kneeling MedBall Toss
Kneeling MedBall Slam

2 Rounds NFT
Pallof Press
Curl & Press

PART I: CONDITIONING

12 Minute AMRAP
Suitcase Carry Right 70/44
Flutter Kicks
Suitcase Carry Left 70/44
Hollow Banded March

10 Minute Active Recovery/Stretch

10 Minute AMRAP
Sprint 200m
10 Bench Press/Z-Press 115/15
5 Chin-ups/Pull-Downs

10 Minute Active Rocovery/Stretch

Anthony & Danielle 171004

WARM-UP

Row 200 @ 20 S/M Damper 6/4

Row 200 @ 20 S/M Damper 8/6, Decreasing Split Time

Row 200 @ 20 S/M Damper 10/8, Decreasing Split Time

1 RNFT

Jog 1 Lap
10 SA KB Push Press R + 30" Overhead Support
10 SA KB Push Press + 30" Overhead Support

1 RNFT

Jog 1 Lap
6 SA KB Thrusters R + 30" Overhead Support
6 SA KB Thrusters + 30" Overhead Support

PART I: STRENGTH

8 Minute AMRAP
Jog 2 Laps, TGU R, TGU L

PART II: CONDITIONING

For Time (AFAP)4 Burpees

8/6 Calories Assault Bike
16 Jumping/Reverse Lunges
24 Air Squats

Active Recovery/Stretch 5 Minutes Between Sets

Kit 171002

WARMUP (10):

3 Rounds Not For Time

6 - 8 KB Half Kneeling Press 18
6 KB Sotts Press 15
10" Negative Ring Dip

OLYMPIC TECHNIQUE (15):

Slo-Mo Snatch Drill

Hang Snatch Off the Blocks

STRENGTH & CONDITIONING (20)

10 Minute Skill Set 
Mobility Work 
10 Minute Skill Set
Technique Work