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 & 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

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 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

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

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

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

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

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

Danielle 171221

WARMUP (20):

2 Rounds
A1. 10 Cal Row
A2.  7 - 8 KB Cross Body RDL
A3.  10 Dual KB Sumo DL
A4.  5 Half Kneeling Clean

2 Rounds

B1.  15 Leg Lifts
B2.  7 - 8 Banded Single Leg RDL
B3.  Turkish Get-Up + 5 Windmills

CONDITIONING (20)

For Time:
30 Cal Row
30 Cal Assault Bike
30 Russian Swings 35
30 Dumbbell Thrusters 15
30 Push-ups
30 Dumbbell Thrusters 15
30 Russian Swings 35
30 Cal Assault Bike
30 Cal Row

Danielle 171214

WARMUP (20):

2 Rounds
10 Cals Assault Bike
10 Lunges w/Sliders
3 Pause Goblet Squats

STRENGTH (15):

A1. Build to 3 RM Heavy Barbell Thruster
A2.  Build to Heavy Axle Bar OH Lunge

CONDITIONING (20)

"1"
9 - 7 - 5
Dumbbell Thruster 25 
Burpees

Rest 3 Minutes

"2"
For Time
Axle Bar OH Lunge
40 Jumping Lunges
30 Jumping Squats 

Rest 3 Minutes

"3"

20 - 15 - 10
Hollow Leg Raise
Toe Touch
Hollow Rock

Rest 3 Minutes

"4"
2 Rounds
30 DUs
45 Heavy Single Unders
60 Weighted Single Unders

Danielle 171205

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  10 Incline Dumbbell Bench Press
A2. 10 Glute Bridge
A3.  45" Star Plank

CONDITIONING (20)

Chief-ish
3 Minute AMRAP
5 Pull-ups
10 KBS
15 Air Squats

3 Minute Rest

Kit 171201

WARMUP (20):
i Pistol Progression

A1  Wall Walk
A2  Candlestick Rolls

OLYMPIC TECHNIQUE (15):

Snatch (From Low Blocks)


SKILL DEVELOPMENT (20)

Every Two Minutes For 10 Minutes
Strict Muscle-up + Negative

Every 3 Minutes For 9 Minutes
45" C2B Chin-up Hold

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)

Danielle 171116

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  5 Turkish Sit-Ups + 5 Z Press
A2. 5 Banded Chin-Ups
A3.  10 Side Plank + Hip Raise

CONDITIONING (20)

4 Rounds For Time
10 x 350m @ 24 - 26 RPMs 

Rest 2:00 Minutes Between Sets

*Start at 2:30, drop 2" Ever Interval

Danielle 171107

WARMUP (20):

1 Round Not For Time
3 - 5 Scap Push-ups Into,
3 - 5 Push-ups
Crunches
Half Get-ups

1 Round Not For Time
3 - 5 Parallette Scap Push-ups Into,
3 - 5 Parallette Push-ups
Flutter Kicks
Half Get-ups

1 Round Not For Time
3 - 5 Ring Scap Push-ups Into,
3 - 5 Ring Push-ups
Hollow-Ups
Half Get-ups

STRENGTH (15):

A1.  5 Turkish Sit-Ups + 5 Z Press
A2. 5 Banded Chin-Ups
A3.  10 Side Plank + Hip Raise

CONDITIONING (20)

4 Rounds For Time
5 Cals Assault Bike
10 Front Squats (45)
15 Ring Rows
20 Dumbbell Snatch (25)

Anthony & Danielle 171028

WARM-UP

Row 600/400

1 Round NFT
10 Bird Dogs w/Softball on Back
15" Contra-Lateral Banded Hold
10 Single Arm Bench Press in Glute Bridge (25/15)

1 Round NFT
3 Plated Goblet Squats (25/15)
3 x 15" Contra-Lateral Glute Bridges/Side (BW)
1 Turkish Get-Up (44/25)

PART I: CONDITIONING

3 Rounds
1:00 Max Effort Wall Balls (20/10)
1:00 Max Effort Row
1:00 Max Effort Push Press @ 111X (30/20)

1:00 Minute Alternating Renegade Row (30/15)
1:00 Minute Burpees

Rest 1:00 Minute


PART II: CASH-OUT OR STRETCH
Weighted Sled Drag Around Building

A & D

WARM-UP

Row 750/500

1 Rounds NFT
60" Heavy Jump Rope/Jog
60" Single Leg Glute Bridges
60" Hollow Dead Bug

PART I: CONDITIONING

40 Minute AEROBIC AMRAP (60" Recover)

Jog/Run 3 Laps

30m Lunge w/ Single KB

Front Rack Carry 44/30

Row 500/400m

30 Wall Balls Unbroken

Farmers Carry 70/44

0.5/0.4 Miles Assault Bike

20 Burpees AFAP

Overhead Carry 35/25

Anthony & Danielle 171019

WARM-UP

Row 750/500

2 Rounds NFT
Contralateral Glute Bridge Holds
Reverse Bear Crawl w/balancing
Slow Turnkish Get-Up + Thruster
Contraleral Ring Row Holds

PART I: CONDITIONING

12 Minute AMRAP
4 Strict Press, Building
6 DB Bench Press 60/25
30m Double Kettlebell 

10 Minute Active Recovery/Stretch

10 Minute AMRAP
6 Reverse Lunges Per Leg
6 Hang Cleans
30m Overhead Carry

10 Minute Active Recovery/Stretch

Anthony & Danielle 171012

WARM-UP

Row 750/500

2 Rounds NFT
Kneeling MedBall Toss
Kneeling MedBall Slam

2 Rounds NFT
Pallof Press
Curl & Press

PART I: CONDITIONING

12 Minute AMRAP
Suitcase Carry Right 70/44
Flutter Kicks
Suitcase Carry Left 70/44
Hollow Banded March

10 Minute Active Recovery/Stretch

10 Minute AMRAP
Sprint 200m
10 Bench Press/Z-Press 115/15
5 Chin-ups/Pull-Downs

10 Minute Active Rocovery/Stretch