Anthony 170831

PART I

2 Rounds
Assault Bike 
20/20 Moderate/Easy
40/20
60/20
Rest 1 Minute 

PART II STRENGTH

3 Sets
A1. Wide Grip Pull-ups to Failure @1111 + 30" Hang
A2. Clean Grip Bench Press 12 Reps @2111 + 20" Support (115)

3 Sets
B1. Incline Dumbbell Press 12 Reps @ 2111
B2. Seated Banded Rows (Red Band) 12 Reps @ 2112

3 Sets
C1. 20 Banded Flys (Bronco)
C2. 20 Bench Dips

PART III CONDITIONING

"1/2 Tabata Trouble"

1/2 Tabata Jumping Lunges (15 - 20)

1/2 Tabata Air Squats (15 - 20)

1/2 Tabate Jumping Lunges

1/2 Tabata Air Squats

PART III: STRETCH

Anthony 170817

PART I

3 Rounds

A1. 5 Tempo Barbell Thrusters @ 1315

A2. 20" L-Sit with Chin Over the Rings

A3. 90" Max Wall Balls (as big of a first set as possible)

PART II CONDITIONING

Crossfit Baseline VS 3 Minute Intervals

(Three,Three Minute Rounds + Baseline Test)

1.

Row 300

40 Air Squats

Max Sit-ups in Time Remaining

2.

Row 300m

30 Sit-ups

Max Push-ups in Time Remaining

3.

Row 300m

20 Push-ups

Max Pull-ups in Time Remaining

For Time:

Row 300m

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

PART III: STRETCH

Anthony & Kit 170816

GENERAL WARM-UP (10):

PCS 20170815 8 Minute AMRAP
300/250m Row
5 One-arm Ring Rows (Per Arm)
10 Pushup Shoulder T's
20 Second Supinated Hold

GYMNASTICS WARM-UP (10)
A. 1 x 5 - 7 Lat Activation on Rings
B. 2 x 5 -7 Ring Rows
C. 2 x 3 Toe Nail Pull-ups
D. 3 x 1 - 5 Assisted Ring-Muscle Ups
E. 3 x 3 Deficit Handstand Push-Ups (Eccentric Only)

PART II: CONDITIONING

"Strongerman's Fear"

Yoke Kettlebells in Front Rack Across Driveway
 3 Minute AMRAP Legless Rope Climbs

Farmer Batons 
2 Minute AMRAP on Paralletes

and; 
Sled 150 feet across Drivway
1 Minute AMRAP Inverted Box Circles

Anthony 170808

WARM-UP (20):

3 Sets

A. 30″ Single Leg (SL) Single Unders (Left & Right)

B. 15 Banded Pull Throughs (Purple)

C. Tempo Push-ups @ 1113

D. Unilateral Farmer's Walk (70)

Set 2 Variations

A. 60″ Single Unders Alternating Feet

C. Tempo Push-ups @ 1315

Set 3 Variations

A. 60″ SL Single Unders Running in Place

C. Tempo Push-ups @ 1517

PART II: CONDITIONING

"Hamster Wheel"

2 Sets:

Bike 6 x {30" Easy, 30" Moderate, 30" Fast or 30" Backwards Spin}

Rest 3 Minutes Between Rounds

Anthony 170711

WARM-UP/MOBILITY/CORE (20):

3 Minute Row

Mobility

3 Sets
40 Flutter Kicks on Parallettes/Walkers

20 Chainsaw Row 35 (10 Right and Left)

16 Alternating Box Pike ShoulderTaps

1 Minute Plank (Feet in Rings)/Ring Body Saw

CONDITIONING (20)

2 Rounds
0.6 Mile Assault Bike

2 Minute Bottom of Squat Hold

600m Row

1 Minute Right and Left Pistol Hold

60 Single Unders Right and Left

6 Turkish Get-ups (3 Per Side)

60 Singe Unders Running in Place

6 Hip-Back Extensions

Anthony 170628

WARM-UP/MOBILITY (20):

3 Minutes Assault Bike

5 Minute Hip Flow

2 Sets Left and Right
40" On/20" Off
SA Push-up
Ring Row
Rest 1:00

2 Sets Left and Right40" On/20" Off
Abductor Side Plank 
Adductor Side Planks
Rest 1:00 

2 Sets 
30" Top of Ring Pull-Up Hold (in L-Sit)
20 Bose Glute Bridges
Rest 1:00 Minute

STRENGTH (20)

5 RM Front Squat 52X1

CONDITIONING (20)

3 Rounds For Time

20 Wall Balls
15 Calories
10 One-Arm Burpees

Anthony 170620

WARM-UP/MOBILITY:
3 Minutes Assault Bike

5 Minute Hip Flow

Single Leg Landmine Circuit
Bear Crawls
Plank Variation

MAINTENANCE  (10)

Crossover Symmetry (High & Low)
+
Hollow Holds

3 Sets Each

A1.  Banded Glute Bridges (Feet on Box)

A2.  DB Step-Ups

B1.  Hamstring Curls on Ball

B2.  Front Rack Reverse Step-Ups 

C1.  Banded Bird Dogs
C2.  SA DB Row on Bench
C3.  SA KB Bottoms Up Press

CASH OUT (20)

Every 3 Minutes For 12 Minutes

Build to a Heavy Prowler Push

+ 

Agility Ladder

Anthony 170608

WARMUP (10)

3 Minutes Bike
CS & PCS

Bear Crawls
Inchworm Variations
Assisted Spider-Man

3 SetsChilds Pose
Hang


2 Sets
Banded Back Opener


2 Sets
Saddle Archer
Half Front Split


2 Sets
Dragon (w/ KB Assist)
Fragon


2 Sets
Seated Straddle
Seated One Legged Straddle


2 Sets
3 Minute Squat
1 Minute Happy Baby
Set 1 on the Wall

Anthony 170607

WARMUP (10)

3 Minutes Bike
CS & PCS

Bear Crawls
Inchworm Variations
Assisted Spiderman

Cat Cow Variations
Jefferson Curls
Scap Push-Ups

Upper Body Rotations
Thoracic Rotations
Barbell Rotations

Stretch

Anthony 170531

WARMUP (10)

3 Minutes Bike
CS & PCS 

Pec and Shoulder Stretches

STRENGTH (20)

3 Rounds Superset
Bench Press Complex (5 Wide + 5 Narrow
Double KB Walking Lunge

CONDITIONING (20)

1 Mile Assualt Bike
Rest 90"
3 Minute 
Burpee/DU Ladder (x10)
Rest 90"
750m Row
Rest 90"
3 Minute Ladder
Burpee/DU Ladder (x10)

STRETCH (10)

Anthony 170530

WARMUP (10)

3 Minutes Bike

CCompetitors Warm-Up

STRENGTH (15)

Jefferson Stretch

3 Round Superset
L - Sit Rope Climb
10 Banded Glute Bridges

3 Rounds Superset

30" One Arm-Prone Plank
15 Banded Pull-Thrus

CONDITIONING (20)

For Time:
Run 4 Laps
5 Rounds
10 Pull-Ups
15 Slam Ball
20 Air Squats

STRETCH (5)

Anthony 170523

WARMUP (10)

3 Minutes Bike

CCompetitors Warm-Up

STRENGTH (15)

L - Sit Ladder +5"
3 x 5 - 7 One-Arm Push-ups on Slider 

3 Rounds Superset

Accumulate 3 Minutes w/ Barbell Overhead 95

10 Barbell Rows

CONDITIONING (20)

2 Rounds

25 Cals Assault

20 Burpee Box Jumps

15 KB Deadlifts 88

Rest 5 Minutes

STRETCH (5)

Anthony 170518

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STRENGTH (15)

3 x 8 Wide Stance Good Mornings Barbell +

10 Tempo Hex Bar Deadlift 3102

ACCESSORY (15)

3 Sets
 8 x SL Landmine RDL
8 x SL Reverse Hyper (40#)

CONDITIONING (20)

3 x 1000m (1:55 - 2:00 Split)
Active Recovery 30 DB Curls (20)

STRETCH (5)

Anthony & Kit 170517

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STABILITY (15)

2 Sets Each

30" Bottom Up Hold
Lying KB Raise + 5 Seated Strict Press
30" L-Sit on Rings
30" 1 Arm Plank - Feet in Rings

STRENGTH (15)

3 Sets Each

2 x 10" Negative HSPU
Isometric Pull-Up Hold
7/5 Plyo Push-Ups

3 Sets Each
Standing Face Pull w/ Sled
Double KB Front Rack Bent Knee Walk

CONDITIONING (20)

For Time:
150' OH Lunge 35/25 (Simultaneous)
100 DUs (Total)
50 Wall Balls, (Each) 
10 Legless Rope Climbs (Alternating)
50 Wall Balls, (Each)
100 DUs (Total)

150' OH Lunge 35/25 (Simultaneous)

STRETCH (5)

Anthony 170509

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

3 Sets Each

A1.  5 Barbell Good Mornings (Low-Bar, Toes Forward)
A2. 5 Pistol Progressions/Side (Jumping/Toes-Up, High/Low, Tempo Floor) 


B1.  8 Heavy Landmine RDLs (15, 25, 35)
B2. 30 Jumping Lunges (Unbroken)

CONDITIONING (20)

For Time:
Row 300m
30" Handstand Hold
13 Handstand Push-ups
30" Handstand Hold

Row 300m
30" Active Hang
7 Strict Pull-Ups
30" Active Hang
6 Strict Pull-ups

Row 300m
30" KB Upright Hold
13 DB Push Press R
30" KB Upright Hold
13 DB Push Press L
30" KB Upright Hold
13 DB Push Press R
30" KB Upright Hold
13 DB Push Press L

Row 300m

STRETCH (5)

Anthony 170405

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

2 Sets Each

A1.  10 Toes Elevated Stiff Leg Deadlift 45
A2. 20 Dumbbell Front Rack Lunges 35
B1.  8 Rope Pull-ups
B2.  200m Wall Ball Front Rack Hold 30

C1.  10 Single-Arm Concentration Curls 20
C2. 7 Dumbbell Tricep Extensions 30

CONDITIONING (20)

Row 1000m
5x50m Sled Push Push (135)
Assault Bike 1 Mile

STRETCH (5)

Anthony 170429

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

2 Sets

A1.  Bottoms Up Kettle Bell Holds 18/20s
A2.  Negative Parallette HSPU

B1.  60" One-Arm Plan Right 
B2.  3 One-Arm Push-Ups

C1.  40" One-Arm Hang  w/Plate
C2.  7 Weight Ring Rows 3111

CONDITIONING (20)

250m Farmers Carry
250m Sandbag Carry
6 Min AMRAP {50m Sandbag Carry + 5 Sandbag Squats
150m Sled Drag
6 Min EMOM {Max Effort Sled Push}

STRETCH (5)

Anthony 1704025

WARMUP (10)

AB 3 Minutes at 60 RPM
Walk 
AB 2 Minutes @ 68 RPM
Walk
AB 1 Minute @ 72 RPM

5 Minutes Flow

STRENGTH (30)

3 Sets
Goat Bag Swings 44
Single Leg Reverse Hyper 50+
Single Leg Step Down 35
1/4 Squat Carry 35 

CONDITIONING (30)

3 Rounds For Time
5 Strict Pull-Ups
10 Burpees
20 DUs

Immediately Into Thruster 75 Ladder
2 - 4 - 6 - 8 - 10 - 12  - 14 - 16
40" Between Sets

STRETCH (5)

Anthony 170418

WARMUP (10)

AB 3 Minutes at 60 RPM
Walk 
AB 2 Minutes @ 68 RPM
Walk
AB 1 Minute @ 72 RPM

5 Minutes Flow

STRENGTH (30)

3 Sets
Single Leg Reverse Hyper 50+
Goat Bag Swings 44
 2323 Tempo Overhead Reverse Lunge 44

CONDITIONING (30)

3 Rounds For Time
5 Strict Pull-Ups
10 Burpees
20 DUs

Immediately Into Thruster 75 Ladder
2 - 4 - 6 - 8 - 10 - 12  - 14 - 16
40" Between Sets

STRETCH (5)

Anthony 170414

WARMUP (10)

2 Minutes Bike

Functional Body Building


STRENGTH/POWER (30)

Superset
10, 10, 5, 5, 3, 3, 3, 1,1,1
 Incline Bench Press

Sub 1:30, 1:35, 1:40, 1:45/500m Row Max Effort (At Resistance 7)

CONDITIONING (30)

3 Rounds For Time
15 Burpee Box Jumps
1 L-Sit/Straddle Rope Climb (From Seated Position)
25 V-Ups
2 Legless Rope Climbs (From Standing Position)

STRETCH (5)