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