Danielle 171221

WARMUP (20):

2 Rounds
A1. 10 Cal Row
A2.  7 - 8 KB Cross Body RDL
A3.  10 Dual KB Sumo DL
A4.  5 Half Kneeling Clean

2 Rounds

B1.  15 Leg Lifts
B2.  7 - 8 Banded Single Leg RDL
B3.  Turkish Get-Up + 5 Windmills

CONDITIONING (20)

For Time:
30 Cal Row
30 Cal Assault Bike
30 Russian Swings 35
30 Dumbbell Thrusters 15
30 Push-ups
30 Dumbbell Thrusters 15
30 Russian Swings 35
30 Cal Assault Bike
30 Cal Row

Danielle 171214

WARMUP (20):

2 Rounds
10 Cals Assault Bike
10 Lunges w/Sliders
3 Pause Goblet Squats

STRENGTH (15):

A1. Build to 3 RM Heavy Barbell Thruster
A2.  Build to Heavy Axle Bar OH Lunge

CONDITIONING (20)

"1"
9 - 7 - 5
Dumbbell Thruster 25 
Burpees

Rest 3 Minutes

"2"
For Time
Axle Bar OH Lunge
40 Jumping Lunges
30 Jumping Squats 

Rest 3 Minutes

"3"

20 - 15 - 10
Hollow Leg Raise
Toe Touch
Hollow Rock

Rest 3 Minutes

"4"
2 Rounds
30 DUs
45 Heavy Single Unders
60 Weighted Single Unders

Danielle 171212

WARMUP (20):

2 Rounds
10 Cals Assault Bike
10 Lunges
10 Hip Extensions

STRENGTH (15):

2 Rounds
A1.  Double Kettlebell Front Rack Carry
A2.  Kneeling Single-Arm Kettlebell Press

2 Rounds
B1.  Max Banded Pull-ups
Rest 2 Minutes  

CONDITIONING (20)

"Warm-Up"
6 Min AMRAP
150m Row
10 Split Squats
150m Row
10 Split Squats

Rest 6 Minutes

"Brutal"
6 Minute AMRAP
6 Cal Assault Bike
8 Dual KB Front Squats
6 Cal Assault Bike 
8 Dual Russian Swings

Danielle 171205

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.  10 Incline Dumbbell Bench Press
A2. 10 Glute Bridge
A3.  45" Star Plank

CONDITIONING (20)

Chief-ish
3 Minute AMRAP
5 Pull-ups
10 KBS
15 Air Squats

3 Minute Rest

Kit 171201

WARMUP (20):
i Pistol Progression

A1  Wall Walk
A2  Candlestick Rolls

OLYMPIC TECHNIQUE (15):

Snatch (From Low Blocks)


SKILL DEVELOPMENT (20)

Every Two Minutes For 10 Minutes
Strict Muscle-up + Negative

Every 3 Minutes For 9 Minutes
45" C2B Chin-up Hold

BODY BUILDING (15)
3 Sets
30m  Seated Sled Drag (35)
Landmine Fly (15)

3 Sets
Seated Banded Row (2xRB)

3 Sets
SA Fly on Incline Bench (1)
Back Extension w/Dumbbells (8)