Kit 171127

WARMUP (20):
Kettlebell Warm-up

OLYMPIC TECHNIQUE (15):

Power Snatch Off Blocks. High Hang Power Snatch

Power Snatch Off Blocks.  Hang Power Snatch

Snatch Off Blocks. Segmented Snatch (Hip)

Snatch Off Blocks. Segmented Snatch (Knee)

TESTING (20)

4 Sets
30" L-Sit
1 Legless Rope Climb
Rest 1 Minute

BURNER II (15)
4 Rounds
5 Ring Swings + 1 Hip to Rings
5 Russian Push-Ups + 5 Russian Dips

Kit 171122

WARMUP (20):

OLYMPIC TECHNIQUE (15):

1 Hang Squat Clean +Jerk (Off Blocks) 

TESTING (20)

To Failure
1 - 2 - 3 - 4 - 5 - 6 
Rings Dips
x 10 Heavy Single Unders


BURNER I (10)

6 Rounds
Lateral Handstand Walk (On Wall)
3 - 5 Chest to Bar Pull-ups


BURNER II (10)
Accumulate 4 Minute Support on Rings
Every time you drop 10 Ring Rows @2111

Kit 171117

WARMUP (20):

OLYMPIC TECHNIQUE (15):

1 High Hang Squat Clean (Off Blocks) + 1 High Hang Squat Clean

TESTING (20)

To Failure
1 - 2 - 3 - 4 - 5 - 6 
Rings Dips
x 10 Single Unders

Rest 5 Minutes

To Failure
1 - 2 - 3 - 4 - 5 - 6 
Pike Push-ups
*10 Hammer Curls (15 - 20) Between Sets


BURNER I (10)

6 Rounds
10 Ring Swings
5 Burpees to Rings


BURNER II (10)
6 Minute Hang From the Pull-up Bar
Every time you Drop 10 Hand-release Push-ups @31X2

Danielle 171116

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  5 Turkish Sit-Ups + 5 Z Press
A2. 5 Banded Chin-Ups
A3.  10 Side Plank + Hip Raise

CONDITIONING (20)

4 Rounds For Time
10 x 350m @ 24 - 26 RPMs 

Rest 2:00 Minutes Between Sets

*Start at 2:30, drop 2" Ever Interval

Danielle 171107

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  5 Turkish Sit-Ups + 5 Z Press
A2. 5 Banded Chin-Ups
A3.  10 Side Plank + Hip Raise

CONDITIONING (20)

4 Rounds For Time
5 Cals Assault Bike
10 Front Squats (45)
15 Ring Rows
20 Dumbbell Snatch (25)

Kit 171111

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
L-Hang
Bottoms Up Dual KB Rack Support

Handstand Support Against Wall

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
L-Hang Flutter Kicks
Bottoms Up Dual KB Rack Support
Shoulder Taps Against Wall

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
One - Arm Hang
Bottoms Up Dual KB Rack Support
One Arm Support Against Wall

OLYMPIC TECHNIQUE (15):

1 Push Press + 1 Push Jerk + 1 Jerk

STRENGTH & CONDITIONING (20)

3 Rounds
30 Single Unders w/Heavy Rope
10 - 12 Barbell Curls
10 - 12 Tricep Extensions w/Heavy Rope
30 Single Unders w/Heavy Rope
8 - 10 Kettlebell Upright Row
8 - 10 Arnold Press 

Jon Ricci 171108

WARMUP:
Kneeling Banded Shoulder Opener
Barbell Fulcrum
Scap Push-ups from Elbows
Cuban Press
Teres External Torque
High Face Pull


STRENGTH:

20 Minutes

A1. Negative Pistol 
A2. Candlestick Rolls


B1. Pause Squat & OHS Test
B2. 2 RM No-Feet Snatch


C1. Pull-Up Hold - Chest to Bar Pull-up
C2.  Single Arm Bench Press on Bench

Kit 171106

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):

3 Position Snatch

STRENGTH & CONDITIONING (20)

30 Minutes
Prowler Push (45 - 60)
1 Strict HSPU
Reverse Sled Drag (90)
5 Butterfly Pull-up Practice
Death March (20)
5 Slider Push-ups

Jon Ricci 171101

WARMUP:
Kneeling Banded Shoulder Opener
Barbell Fulcrum
Scap Push-ups from Elbows
Cuban Press
Teres External Torque
High Face Pull

STRENGTH:

20 Minutes
20"/20"/20" Assault Bike
Banded Pull-ups
50 Single Unders
3 Pistols Right @ 3222
50 Single Unders
3 Pistols Left @ 3222
30"/30" Row
Snatch/Tempo OHS