Anthony, Danielle & Tim

WARMUP (10):

3 Rounds

7 Fronts Squat

7 Push Press

7 Front Rack Lunges

Jog to Fence and Back

POWER (10):

4 Sets Down & Back 

Sled Pull HAF (2 - 3 Plates)

STRENGTH (15):

15 Minute Cap

"Bench Press-athon"

100 Bench Press 110/45

*Every Time You Break 1 Legless Rope Climb/10 Renegade Rows

BURNER (12):  

Every 2 Min for 12 Min

30/15 DUs

Max Cals A.D.

Tim 150701

WARMUP (10):

Jog #2,3

6 Renegade Rows

Dumbbell Bear Crawl, 12 Steps

OLYMPIC (16):

Every 2 Minutes, for 16 Minutes

Halting Clean Deadlift + Hang Clean + Clean

CONDITIONING (12):  

For Time:

4 Rounds

10 Pistols

10  HPC 105

POWER (10):

4 Sets Down & Back 

Sled Pull HAF (2 - 3 Plates)

Anthony & Tim

WARMUP:

3 Rounds

10 Banded Squats

5 Box Jumps

Jog 1 Lap

MOBILITY:

Hip M.O.B.

Spine

CONDITIONING:  

Against a 10:00 Clock

A.)  3 Miles A.D.

B.)  50 Front Squats 115

C.)150 DUs

D.)  75 KBS 53

E.)  25 Burpee Box Jump Overs

Anthony & Tim 150624

WARMUP:

Tumbling

GYMNASTICS:

With a Running Clock

Every 90" For 9 Minutes

2 Weighted C2B Pull-ups

9:00 to 15:00

Establish Max L-Sit

15:00 to 21:00

3 Sets of Max DUs

Rest 1 Minute Between Attempts

STRENGTH:  

EMOM Front Squat For 8 Minutes

 (No belt, sleeves or olys)

CONDITIONING:  

"Wino"

5 Rounds

21 Thrusters 65/25s

21 DUs

Tim 150611

Warm-Up: (10)

3 Rounds

15 Cals A.D. {65% 80% 90%+}

Lunge 

Bear Crawl

Midline: (10)

KB Baby Carry {1 2 3}

50 Unbroken Hollow Rocks With PVC

Conditioning: (20)

5 Rounds of:

3 Squat Cleans @ 125

.3 Mile A.D. Sprint

53lb KB Russian Swings  20 Reps

Rest 2 Minute Between Rounds

Cash-Out: (10)

3 Laps w/Wall Ball 20/10

Anthony & Danielle 150604

Warm-Up I: (5)

Set-Up

Build to a Challenging 3RM TnG Clean

Part I:  Conditioning (15)

3 Min AMRAP x 3

3 Cleans 135/55

6 Box Jumps 24/20

9 Push-ups

Rest 1 Minute Between AMRAPS

Part II:  Power & Skill (24)

3 Rounds

Station 1:  1 Legless + 1 Rope Climb /1.1.1 Pull-Ups (Pacer)

Station 2: Rest/Transition

Station 3: Max Cals A.D.

Part III:  Cashout (10)

For Time

100 GHD Back Extensions w/Plate

Every Time You Break 20 Red Band Pull-Aparts

Anthony/Tim 150603

Warm-Up I: (5)

A.D. 25 Cals

Foam Roll 

Y-T-W

2 x 10 Barbell Bench

Part I:  Strength & Skill (24)

Every 90" For 24 Minutes

1st: 10 Bench Press 150/55

2nd:  10 Heavy Swings

3rd: Max DUs (1 Mulligan)/:45" Practice

4th:  :30 L-Sit

Part II:  Conditioning (15)

Chipper

For Time:

100 Wall Balls

1000 Meter Row

Anthony/Danielle/Tim

Warm-Up I: (5)

Row 500m

Warm-Up II: (10)

100 V-Ups/Hollow-Rocks For Time

Every Time You Break 20 - 30 Second HS Hold/Wall Walk

Part I:  Skill (10)

10 Min Clock:

Find a Challenging 5 Rep Barbell Deadlift

Part II:  Conditioning (25)

Complete 5 Rounds Each

10 Trap Bar DLs @ 85% of Part I

10 Cal Row

Trap Bar Hold

Anthony/Danielle/Tim 150528

Conditioning  (10)

With a Running Clock

At 0:00

Run 800m/3 Laps

At 5:00 Minutes

3 Rounds

8 Ring Dips/Stand Dips

8 Strict Handstand Push-ups/Dumbbell Push Press 35/25

16 Kettlebell Swings 53/35

At 15:00 Minutes

Run 800m/3 Laps

At 20:00 Minutes

3 Rounds

15 Pull-ups/Ring Rows

30/15 Push-ups

45/15 DUs

At 30:00 Minutes

Run 800m/3 Laps

Anthony Danielle & Tim

Part I:  Conditioning (30)

2:00 Max OHS 45/25

1:30 Max Bicep Curl

2:00 Max Barbell Thruster

1:30 Max Reverse Curl

2:00 Max Bent Over Row

1:30 Max Skull Crusher

2:00 Max Strict Press

Run 1 Mile

2:00 Max OHS 45/25

1:30 Max Bicep Curl

2:00 Max Barbell Thruster

1:30 Max Reverse Curl

2:00 Max Bent Over Row

1:30 Max Skull Crusher

2:00 Max Strict Press

*Jog #1 and back in between sets.

Part III: Core (10)

30" Russian Twist

30" Hollow Rock

30" Plank Jack

30" Moving Plank

Danielle & Tim 150512

http://www.kingsportstraining.com/blogs/training-blog/7694405-13-speed-and-agility-ladder-drills-videos-for-faster-footwork

Warm-up (10)

Laps/Track Drills/Shoulders

Technique (10)

10 Minutes to Find a Challenging 5 RM Barbell Deadlift

Conditioning (36)

Every 12 Minutes For 36 Minutes

Run 1 Lap/250m

10 Trap Bar Deadlifts 185/95 

20 Box Jump Overs 20"

10 DB Push Press 35/20

Run 1 Lap/250m

Tim 150403

Warmup
Bench Press Primer

3 Rounds

10 Light Wall Balls

3 Stand Dips Fell Depth


Skill (10)

Bench Press
1 x 10 @ 126

1 x 8 @ 150

1 x 6 @ 160

1 x 4 @ 170

In Between Sets 60 Second Chinese Plank (Face-Up/Face Down)

Conditioning I (25)

Full Tabata

Goblet Squat

1' Rest

Pull-Ups

1' Rest

KBS 53

1' Rest

Knee Tucks

Tim

Warm-up (10)

100 Single Unders Running In Place

DU Flight Simulator 10 - 20 - 30 - 40 - 30 - 20 - 10

Hip/Glute Bridge on Foam Roller

Then 2 Rounds,

7 PVC Squats Against Wall

2 Pause Pistols L & R

Strength I (30)

Starting w/ an empty barbell.

EMOM add 10lb and Clean for as long as possible.

Once you can no longer Snatch, EMOM add 10lb and Clean for as long as possible.
Once you can no longer Clean, EMOM add 10lb and Deadlift for as long as possible.

Conditioning (10 Minutes)

Mash-up

16 Minute 30 Sec On/Off

Minute 1:  Ring Dips

Minute 2:  Jumping Lunges w/ Med Ball 14

Minute 3: Dumbbell Thrusters 25

Minute 4:  A.D. Sprint

Cash-Out (5)

Band Stretches

Tim 150219

Warm-up (10)

Build to a Heavy Power Clean + Squat Clean + L + R Reverse Lunge

& Spiderman, Pigeon & Figure 4

Conditioning (20)

20 Min Clock

Min 1:  Row 40" Cals

Min 2:  5 Squat Cleans (115)

Min 3:  20 DUs

Min:  4 Row 40" Cals

Min 5:  5 Power Cleans (115)

Min 6: 10 Burpees

Min 7: Row 40" Cals

Min 8:  10 Alternating Reverse Lunges

Min 9:Rest

x 2

Min 19, 20 Max Cals A.D.

Stretch (10)

Tim 150204

Warm-up (5)
Row 500 (Stroke Rate <25)

Strength (25)

Back Squat

1 x 10 @ 60 155

1 x 10 @ 65 165

1 x 8 @ 70 185

1 x 8 @ 75 195

Conditioning (15)

AMRAP 15:

1 Clean and Jerk, 35s

1 Round of Cindy

2 Clean and Jerks, 35s

1 Round of Cindy

Stretch

Anthony/Danielle/Tim

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Red Band Warm-Up

Part I: Strength

1 - 1 - 1 - 1 - 1 - 1 - 1

Thruster/Push Press/Push Jerk/Split Jerk

Part II: Conditioning

2 Rounds For Time 

20 Swings 53

15 Wall Balls 20/8

10 TTB/Strict Leg Raises

Rest 5 Minutes

2 Rounds For Time

15 Swings 53

10 Wall Balls 20/8

5 TTB/Strict Leg Raises

Rest 5 Minutes 

50/30 Cals A.D. For Time

Part III: Stretch

Tim 150121

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Part I: Tempo Back Squat 

1 x 8 Bar (45)

1 x 6 x 30% (75)

1 x 4 (50%) (100)

1 x 3 (60%) (150)

5 x 3 Starting @ (170,175,180,185,190)

Part II: Conditioning

3 Total Rounds

30" On/30"Off

DUs

DB Thruster 25

Step-Ups w/DBs

Burpee Over the Box

Part III: Core

Accumulate 2:00 in an L-Sit

Tim 150108

Part I: Back Squat

1 x 8 (65%) 170

1 x 8 (70%) 180

1 x 6 (80%) 210

1 x 6 (85%) 220

Part II: Power Drill

3 Rounds

5 Power Clean 125

10 Burpees

15 KBS 

20 Wall Balls

1:1 W/R

Part III:  Midline Accessory Work

Tim 140104

Warm-Up

JJ/Mountain Climbers/Squats/Lunges/DUs

KB OH Walking Lunge

Part I: Strict Press

1 x 8 (40%) 55

1 x 6 (50%) 65

1 x 4 (60%) 80

1 x 3 (70%) 90

6 @ 70% 90

1 @ 90% 120

6 @ 73% 95

1 @ 93% 125

6 @ 75% 100

1 @ 95% 130

Part II: Conditioning 

5 Rounds For Time

30 DUs

20 Jumping Lunges

Sub 8 Minutes

Part III: Midline

Rest 5 Minutes, Then 

3 x 30" GHD Hip Extension Hold

3 x 30" HR Hold

12 Days of CrossFit (You Might Not Want to Look)

1.)  Mobility
2.) Bear Complex & Run
3.) Set-up
4.) Stage Photos (Wall, KB, etc...)
5.) WOD (Cap 40 Minutes)

Tim & Ryan (Note:  Stagger Starts by 3 - 5 Mins)

1 Rope Climb
2 Stone to Shoulder (L & R) (115lbs)  [Adj. Do Work]
3 Power Cleans (135lbs) [Platforms]
4 Farmer's Carries (70lbs) [Adj. CFS Wall]
5 Strict Pull-ups/Kipping
6 Tire Tuck Jump Throughs [Btwn. CFS Wall & Pull-ups] *
7 Tire Flips [Btwn. CFS Wall & Pull-ups] *
8 KBS  (53lbs)  [Platforms]
9 Sledgehammer Strikes (Left Or Right, Choose)  [Btwn. CFS Wall & Pull-ups]
10 Burpees Over the Barbell [Platforms]
11 Ring Dips
12 Barbell Lunges (135) [Btwn. CFS Wall & Pull-ups]


Anthony [Take Platform Closest to White Board]

1 Muscle-up (1 Attempt)
2 Thrusters (95)  [Platforms] *
3 Front Squats (95)  [Platforms] *
4 Hang Cleans (95)  [Platforms] *
5 Deadlifts (95)  [Platforms] *
6 Box Jumps OR Step-Ups  [Platforms]
7 AB Matt Sit-ups  [Adj. Whiteboard]
8 KBS (44)   [Platforms]
9 Wall Balls 20/14  [Adj. CFS Wall]
10 Walking Lunge with Dumbells (25)  [Adj. Whiteboard]
11 TTB
12 Burpees Over the Barbell  [Platforms]


Danielle

1 100m Row  [Adj. Whiteboard]
2 Stand Dips [Adj. Whiteboard]
3 Dumbbell Thrusters (25 lbs)  [Platforms]
4 Burpee No-Push-up & Step Ups (18″)  [Adj. Whiteboard]
5 Push-Press (55lbs)  [Platforms]
6 Pendlay Rows (55lbs)  [Platforms]
7 KBS (30lbs)  [Platforms]
8 Single-Arm DB Snatches (4 each arm) (25lbs)  [Platforms]
9 Windmills (Right OR Left, Choose)  [Platforms]
10 Walking Lunges with Dumbbells (25 lbs)  [Adj. Whiteboard]
11 Parallette Push-ups  [Adj. Whiteboard]
1200 A.D.  [Ring Zone]


Ken   

100m Row  [Adj. Whiteboard]
2 Strict Pull-ups (1 Red Band)
3 Dumbell Thrusters 25  [Platforms]
4 Burpees Over Barbell  [Platforms]
5 Clapping Push-ups  [Platforms]
6 Box Jumps   [Platforms]
7 Dual Ring Rows [Ring Zone]
8 KBS (44lbs)  [Platforms]
9 Wall Balls (20) [Ring Zone]
10 Walking Lunge with Dumbells (25lbs) [Adj. Whiteboard]
11 Deadlifts (135lbs)  [Platforms]
1200m A.D.  [Ring Zone]