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