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