Anthony & Danielle 20180527

WARMUP:
5 - 6 Tempo Reverse Lunges
5 - 6 Lateral Step ups
5 - 6 Hips Down Push-ups
5 - 6 Pause OHS w/Light Weight

CONDITIONING II:

EMOM 12
Odd:  10/7 Cals on the Assault Bike
Even:  7 - 8 Strict TTB, Knee to Elbows

Rest 2 

EMOM 12
Odd:  14 Dumbbell Step-ups/Split Squats
Even:  9 - 10 Arnold Press

Rest 2

EMOM 12
Odd:  Right Arm Lunge

Even:  Left Arm Lunge

PART III: STRETCH

Anthony 20180328

WARMUP:
5 - 6 Tempo Reverse Lunges
5 - 6 Lateral Step ups
5 - 6 Hips Down Push-ups
5 - 6 Pause OHS w/Light Weight


STRENGTH I:

4 Rounds
10, 10, 5, 5
Heavy Goblet Squat

Bench Press

4 Rounds
10, 10, 5, 5
Reverse Lunges w/ 20lb Dumbbells
Bench Press


CONDITIONING II:

Bike 3 Miles
EMOM 1 Rope Climb

Ski Erg 2,000m
EMOM 1 Chin-up

PART III: STRETCH

John Ricci 180317

ASSESSMENT:

1.  Overhead Banded Lunge
2. Close Grip Hanging Head Nod
3. Close Grip Supinated Hang
4.  Scap Circles on Rings
5. Handstand Holds w/Increasing Distance From Wall
6. Skin the Cat Practice

SKILL:

A1. Negative HSPUA2.  Assisted C2B Pull-ups 

Anthony & Danielle 180316

STRENGTH:

3 Rounds

A1. 16 - 20 Dumbell Floor Press

A2. 12 Bent-Over Single Arm Rows

A3. Hip Extension/Sorenson Holds

CONDITIONING:

20 Minute EMOM

30" Double Unders

30" Ski Erg

30" Moving Plank

30" Toe Touch

20 Minute EMOM

30" Assault Bike

30" Sandbag Hold

30" Moving Plank

30" Hollow Hold

PART III: STRETCH

Anthony & Danielle 180311

28 Minute Clock:

A. 4 Minute Clock

1 Minute
Dumbbell/Kettlebell Overhead Support
1 Minute Reverse Lunge 50/35
1 Minute
Dumbbell/Kettlebell Overhead Support
1 Minute Reverse Lunge 50/35

Sub Push-ups *20lb Vest

2 Minute Rest

B. 4 Minute Clock

1 Minute Farmer's Baton Support 50
1 Minute Burpees
1 Minute Farmer's Baton Support 50
1 Minute Burpees

Sub Rope Climb and Sled Push

2 Minute Rest

C. 4 Minute Clock Assault Bike

1 Minute Assault Bike
1 Minute Air Squats
1 Minute Assault Bike
1 Minute Air Squats

2 Minute Rest

D. 3 – 4 Rounds

30″ DU
10″ Transition
50″ Wall Sit or Bottom of Squat Hold
10″ Transition
50″ Plank or Rest

PART III: STRETCH

John Ricci 20180228

ASSESSMENT:

1.  Overhead Banded Lunge
2. Close Grip Hanging Head Nod
3. Close Grip Supinated Hang
4.  Scap Circles on Rings
5. Handstand Holds w/Increasing Distance From Wall
6. Skin the Cat Practice

SKILL:

C2B Pull-ups 
Muscle-Up Progressions

Danielle 20180222

WARMUP

2 Sets
10 KB Floor Press Into Deadbugs
10 Scap Push-ups


STRENGTH

3 Sets
A1.  5 Safety Bar Reverse Lunges
A2.  3 Dumbbell Strict Press + 4 Push Press + 5 Push Jerks


CONDITIONING

Burner
12 Min AMRAP
10 Alternating Dumbbell Lunges
10 Medball Squat Cleans
50m Sandbag Carry 50lb


STRENGTH

3 Sets
B1.  Lateral Sled Drag
B2.  Farmer's Carry

Anthony & Danielle 20180220

STRENGTH

ACCESSORY

3 Sets
30" High Row Hold
30" Scapular Protraction on Rings

3 Sets
30"  Reverse Fly & Hold
30" Scapular Push-Ups

3 Sets
30"  Bent Over Row Hold
30" Scapular Push-Ups

3 Sets
30" Victory Hold
30" Scapular Protraction

CONDITIONING

4 Sets For Time

50 Foot Sled Push
KB Front Rack Wall Sit

4 Shuttle Sprints
50 Foot Walking Lunge

30 Double Unders
8 Cal Assualt Bike


2 Minute

Kit 20180225

WARM-UP

Crossover Symmetry Holds

WEAKNESS WARM-UP

6 (2 - 2 - 2)

Strict HSPU

Kipping HSPU

12 (4 - 4 - 4)
Banded Strict Chest to Bar
Strict Pull-ups

18 (6 - 6 - 6)
Pike Push-ups
Clapping Push-ups

STRENGTH

5 Sets,

Banded Goblet Squats to a Box @ 4331

CONDITIONING

12 Minute AMRAP
9 Muscle Cleans
9 Kipping Pull-ups
9 Slam Ball

Anthony & Danielle 20180216

STRENGTH

3 Sets

A1. 12 Floor Press 20s

A2.  12 - 15 Banded Row 

3 Sets
B1.  Backwards Sled Drag
B2.  10 Lateral Squat with Dumbbell in Front Rack

3 Sets

C.  Lateral Sled Drag Left and Right

CONDITIONING

6:00 

90" On/90" Off
Assault Bike
Step Ups

6:00

60" On/60" Off

Jon Ricci 20180214

ASSESSMENT:

1a.  Seated External Rotation (10# p/hand 8+ reps)(10% CCBP

1b.  Powell Raise 

2.  Pull-Up 3010

3.  Weighted Pull-up @3010 (33% of 1 RM)

4a. Standing Press 65% of Chin-up Ratio

4b. CCBG 96% of Chin-up

STRENGTH:

A.  Pistol Work to Floor (Hold Plate and Release Foot)

B.  3 Tempo Double KB Front Squats @ 3211*

C.  Muscle Clean From Hang

D.  Sotts Press Complex

E.  Narrow Grip OHS

Joe 20180214

ASSESSMENT:

1a.  Seated External Rotation (10# p/hand 8+ reps)(10% CCBP
1b.  Powell Raise 
2.  Pull-Up 3010
3.  Weighted Pull-up @3010 (33% of 1 RM)
4a. Standing Press 65% of Chin-up Ratio
4b. CCBG 96% of Chin-up


CROSSOVER SYMMETRY:
Crossover Symmetry Activation

Iron Scap:
Tiger Walk
WY Negative
Snow Angel 
Bear Hug
ATYT

Kit 20180212

WARM-UP
5 KB Snatch
5 KB Push Press
25 Rack Carry


STRENGTH
5 Minute KB Snatch Test


CONDITIONING

4 Wall Walks + Push-ups
2 Minute Banded March + Wall Ball

8 Wall Walks + Push-ups
2 Minute Sandbag March 50

8 Half Get-ups
2 Minute Sandbag March

4 Wall Walks + Push-ups
2 Minute Banded March + Wall Ball

Kit 20180211

CONDITIONING

1 + 3 Sets

Bent Over Sled Pull

Seated Sled Pull

Seated Sled Pull

Heavy Sled Push

Moderate Sled Push

Light Sled Push

SA Farmers Carry 

SA Farmers Carry

2 xFarmers Carry

Anthony & Danielle 20180208

CONDITIONING

TT

Build to Heavy

10 - 20 Bench Press

10 - 20 Renegade Row

10 - 20 Floor Press

10m Bear Crawls

TT

Build to Heavy

10 Strict Banded Pull-ups

10 Barbell Good Mornings

10 Stiff Legged Deadlifts

10 Bent Over Row

TT

Build to Heavy

1 Minute Core

1 Minute Banded Glute Bridge

1 Minute Core 

1 Minute Lateral Squats

TT

Build to Heavy

10 - 20 Dumbbell Skull Crushers

10 - 20 Hammer Curls

10 - 20 Tricep Push-Downs

10 - 20 Banded Curls

Kit 20180207

CONDITIONING


Build to Heavy
10 Push Press
Front Rack
10 Push Jerk
Overhead Carry

Build to Heavy
10 Strict Banded Pull-ups
10 Barbell Good Mornings
10 Stiff Legged Deadlifts
10 Bent Over Row

Build to Heavy
10 Bench Press
10 Renegade Row
10 Floor Press
10 Bear Crawls

20180207

WARMUP:
Crossover Symmetry


STRENGTH:

3 Sets
90/90 Overhead Reaches
90/90 Bottoms Up Kettlebell Carry

3 Sets Hanging Band Technique Push Press w/Slow Eccentric

3 Sets
Banded Overhead Squat with Dumbbell Press

3 Sets
Goblet Squat & Press w/Pause

3 Sets
Hanging Band Technique Overhead Squat

Snatch

Kit 180205

WARM-UP

TTB Practice

CONDITIONING

40 Minute Clock:

2 Rounds

1 Minute Push Press 30

1 Minute Overhead Support

Rest 2 Minutes

1 Minute Rope Climb

1 Minute Rope Hang

Rest 2 Minutes

1 Minute Max Push-ups on Rings

1 Minute Plank on Rings

Rest 2 Minutes

1 Minute Heavy Russian Swing 35

1 Minute Heavy Trap Bar Support 185

Rest 2 Minutes

1 Minute TTB

1 Minute L-Sit on Box

Rest 2 Minutes

John Ricci 20180202

WARMUP:
Crossover Symmetry


STRENGTH:

3 Sets
90/90 Overhead Reaches

3 SetsHanging Band Technique Push Press 

3 Sets
Banded Overhead Squat with Dumbbell Press

3 Sets
Goblet Squat & Press

3 Sets
Hanging Band Technique Overhead Squat

Anthony, Danielle & Kit

WARMUP (20):

1 Round
10 Cal Bike/Row
SA Ring Hang
Compression Sit-On Floor
Banded Static Single Leg Glute Bridge

MOBILITY:

Hip Flexor 
Low Dragon
Straddle

CONDITIONING

Round 1 (Kit): 2:00 (1:00 KBS 1:00 Slam-Ball)
30" Transition
2:00 Max Plyo Push-ups/Weighted Push-ups/Weighted Moving Plank
30" Transition
2:00 Max Weighted Renegade Rows/Rope Pull-ups/Rope Climb (w/Vest)/
1:00 Minute Transition


Round 2 (Danielle):
2:00 Max Plyo Push-ups/Weighted Push-ups/ Weighted Moving Plank
30" Transition
2:00 Max Weighted Renegade Rows/Rope Pull-ups/Rope Climb (w/Vest)/
30" Transition
2:00 (1:00 KBS 1:00 Slam-Ball)
1:00 Minute Transition


Round 3 (Anthony):
2:00 Max Weighted Renegade Rows/Rope Pull-ups/Rope Climb (w/Vest)/
30" Transition
2:00 (1:00 KBS 1:00 Slam-Ball)
30" Transition
2:00 Max Plyo Push-ups/Weighted Push-ups/ Weighted Moving Plank
1:00 Transition

Kit 180130

WARMUP (20):

A1. Death March
A2. Single Arm Ring Hang
A3. L-Sit Shoot Through
A4.  Reverse Hyper

STRENGTH

Every Minute on the Minute for 6 Minutes
B.  Headstand Work
C.  3 - 6 Parallette Handstand Push-ups

Every 90" For 6 Minutes
D.  6 Challenging Strict Press + 30" Shoulder Taps

CONDITIONING

20 Minute Clock
1 Weighted Carry Across Room & Back (Heaviest db possible)
20m Quadruped Crawl in Vest
30"  L-Hang (w/switch)
45" Farmers Walk (53 lb Kb)
60" Upper Body Assault (20"/20"/20")

Anthony & Danielle 180130

WARMUP (20):

1 Round
10 Cal Bike/Row
SA Ring Hang
Compression Sit-On Floor
Banded Static Single Leg Glute Bridge

MOBILITY:

Hip Flexor 
Low Dragon
Straddle

CONDITIONING

18 Minute Clock
2 Minute Assault Bike (Maintain 60/53)
1 Minute Alternating Step-ups
1 Minute Alternating Lunges
2 Minutes Rest

Rest 5 Minutes

Every Minute On The Minute For 8 Minutes
1 Legless Rope Climb (3 Ring Pull-ups) + 8 Push-ups

Kit 180128

CONDITIONING

18 Minute EMOM

Weighted Support
Weighted Plank
Rest 1 Minute
Rope Support
Top of Chin-Up
Rest 1 Minute

24 Minute EMOM

1 Minute Weighted Lunge Hold w/Alternating KB Press
1 Minute Weighted Lunge Hold w/Alternating KB Press
Rest 1 Minute
1 Minute Weighted AB Wheel Roll-out
2 Minute Weighted Wall Sit With Hold
Rest 1 Minute
Rest 1 Minute KB Front Rack Walk to Four Corners

Anthony & Danielle 180126

WARMUP (20):
Hamstring Stretch
Prone Elbows to Press Up
Upper Back Extension
Swimmers Holds 


STRENGTH (20):

3 Rounds

A1:  5 Ring Pull-ups (with vest)
A2:  10 Pallof Press Right & Left

3 Rounds
B1:  15 - 20 Bulgarian Split Squats @3211 (Right & Left)
B2:  40" Stir the Pot (Right & Left)

CONDITIONING

2 Rounds

3 x 1 Min AMRAP
Assault Bike @ 65/55 RPMs
Renegade Rows 20
Push-Ups

Rest 90"

3 x 1 Min AMRAP
Assault Bike @ 65/55 RPMs
Air Squat/Kettlebell Swings 35
Walking Lunge/Goblet Squats 35

Kit 180122

STRENGTH (20):

Build to a heavy:
A1. Bamboo Bench Press
A2. Weighted Ring Swings + Max Chin-Ups

*In between sets perform 5 Tempo Good Mornings @5511

CONDITIONING
Chipper, 2 Rounds For Time (with Vest):
2 Minute Wall Sit w/ Plate Hold
20 Reverse Hypers
20 Push-ups
1 Minute L-Sit
20 Ring Rows
20 Slam Ball
2 Minute Plank
Rest 2 Minutes

CASHOUT
???

Anthony & Danielle & Kit

WARMUP (20):

Lower Body Warmup:  Reverse Hyper

4 Rounds
A1:  Single Leg Reverse Hyper (Superman on Bench)

A2:  Wall Sit

Upper Body Warmup:  Rings

4 Rounds
A1:  Ring Support
A2:  Contralateral Ring Row

CONDITIONING

For Quality:2 Rounds
10 - 20 Ring Push-ups (Fully Turn-out)
20 Skull Crushers on Bench (15 - 20 lbs)
20 Hanging Leg Lifts

20 Renegade Rows (15 - 20 lbs)
16 - 20 Hammer Curls (15 - 20 lbs)
20 Supported Leg Lifts

Kit 180116

WARMUP (20):

3 Rounds

Up to 30 Seconds of Banded Pull Downs, 

Up to 30 Seconds Seated Clean & Jerk

Up to 30 Seconds Tempo Push-Up 

CONDITIONING


A

Heavy Sled Drag  135

1/2 Rope Climb & Hold

Heavy Sled Drag 135

Hanging L-Sit


B

15/15/15 Assault Bike

30" Ring Swing

30" Ring Support

Seated Sled Drag

Kit 180114

WARMUP (20):

3 Rounds

Up to 30 Seconds of Ring Rows, Rest 30″, Up to 30 Seconds of Ring Rows (Rope Climb)

Up to 30 Seconds Seated Dumbbell Press+ 1 Minute Support (Muscle Snatch)

Up to 30 Seconds of Unbroken Dips + 1 Minute Support (Rings)

OLYMPIC TECHNIQUE (15):

Muscle Snatch


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)

Anthony & Danielle 180111

WARM-UP (20):

Row 60 Calories/Bike 2 Miles

A1:  Split Squat Hold
A2:  Wall Sit

CONDITIONING (20)

Every Five Minutes 20 Minutes Complete:

1 L-Sit Rope Climb/10 Ring Rows @2112
30" Side Plank/7 SA DB Hang Clean Thrusters
7 Ring Dips/3 Box Dips
30" Side Plank/7 SA DB Hang Clean Thrusters
Recovery Bike

Anthony & Danielle 180109

WARM-UP (20):

Row 60 Calories/Bike 2 Miles

CONDITIONING (20)

MAP 7

7 Minutes
10/15 Cal Assualt Bike
2/8 Alternating Mixed Grip Pull-Ups
20 Double Unders/

Rest 3 Minutes

7 Minutes*
12 Cal Row
24 Dumbbell Lunges 25s
8 Push Press 25s


*3 Rounds
10/15 Cal Assualt Bike
60" Wall Sit
30" Moving Plank


STRENGTH (20):

*3 Rounds
Two Arm Support Variation
Arnold Press
Single Arm Support Variation
Banded Press-Down

John Ricci 180103

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 to Candlestick Roll
A2. Legless Rope Climb to Rope Climb

Continuation of Muscleup (Stamina)B1. Beat Swings on Pull-up Bar
B2.  Chest-Bar-Pull-ups
B3.  Russian Dips on Box
B4. Weighted Dips on Stand

Danielle 181202

WARM-UP (20):

2 Rounds
A1. Banded Bird Dogs

A2.  Sorensen Hold w/Barbell Hold

STRENGTH (20):

3 Rounds
B1. Front Squat @ 5551 (55)
B2.  Seated Rope Pull

3 Rounds
C1.  7 - 8  Single-Arm Deadlifts (30 - 50)
C2.  7 - 8 Bent-Over Rows (30)

CONDITIONING (20)

For Time:
20 - 15 - 10
Cal Row
10 - 15 - 20 
Kettlebell Swing
15 - 12 - 9 
Push-ups