Bill & Kailee

WARMUP (10): 

Agility Ladder Drills
1. Bunny Hop (2) Feet, Then R & L [Hot Ground, No Heel Contact]
[Straight Up and Down, Don't Lean or Build Momentum]
2. Lateral Bunny Hop (2) Feet, Then R & L [Strengthen MCL & ACL]
3.  Icky Shuffle [1, 2, "Step Up"]
4.  Crossover Shuffle [Hip Change Movement]
5.  Lateral Shuffle [Tap and Back]
6.  Out and Up [Balls of Feet, Hips Over Rung, All in the Hips]
7. Skier [Hips 45, Arms 90, Hip Change in Air]
8. 2 Forward Bunny Hops 1 Back
9. Step-In, Step-Out

STRENGTH (20)

Seated Box Jumps x 5

Hang Cleans x 3

Split Jerk x 1

CONDITIONING (15)

25 Min EMOM

Min 1:  1 Prowler Push

Min 2:  15 Jumping Lunges

Min 3: 12 Weighted Step-ups

Min 4: 5 Push-ups + 5 Burpees

Min 5:  Rest

STRETCH (10)

Shoulders

https://www.youtube.com/results?search_query=seated+box+jump

https://www.youtube.com/watch?v=oxjC-0yuSHM

Anthony & Danielle 1508014

WARMUP (10): 

2 Rounds

1 Lap

10 Med-Ball Cleans

10 Med Ball Lunges

STRENGTH (20)

4 Rounds

25" L-Sit

3 Heavy Clean & Jerks

CONDITIONING (15)

21 Thrusters 75/45

Run 1 Lap

21 Overhead Squats

Run 1 Lap

21 Thrusters

STRETCH (10)

Shoulders

Anthony & Danielle 150813

 WARMUP (10): 

2 Rounds

10 Push-Ups

10 Renegade Rows

5 Split Jerks (Back/Front)

STRENGTH (20)

Every 2 Minutes, For 16 Minutes, Alt. Between

Bench Press 

10 125/50

8 135/55

8 150/60

8 160/62

Pull-Ups

8/Max RB

11/1-2 Unassisted + Max RB

8/Max RB

Max/1-2 Unassisted + Max RB

CONDITIONING (15)

Every Minute on the Minute 9 Minutes:

Min 1: 35/25 DUs 

Min 2: 10 Alternating Reverse KB Lunges

Min 3:  10 TTB 

At Minute 9, Complete 

2 Rounds of the Following For Time

35/25 DUs 

10 Alternating Reverse KB Lunges

10 TTB 

STRETCH (10)

Hamstrings & Quads

Anthony & Danielle 150811

MOBILITY (5): 

Shoulders/Hips

WARMUP (5): 

2 Rounds

10 Push-Ups

7 OHS

5 Split Jerks (Back/Front)

STRENGTH (20)

Every 4 Minutes for 16 Minutes, Back Squat

10 x 155/90

8 x 180/105

6 x 195/115

4 x 205/120

CONDITIONING (16)

16 Minute EMOM

Even: 10/7 Cals A.D.

Odd:  6 Strict HSPU/Push Press 45 

STRETCH (10)

Hamstrings & Glutes

Anthony 150807

MOBILITY (5): 

Ankles 

Hips

WARMUP (5): 

2 Rounds (1 Left, 1 Right)

100 Single Unders

5 KB Cleans

5 KB Front Squats 

5 KB Press

1 Turkish Get-Up

STRENGTH (18)

4 X 8 Kettlebanded Back Squats

CONDITIONING (15)

2015 CrossFit Games Stadium Event

For Time: Get 3 x 75 lb Bags Up the Hill & Back On a Prowler As Fast As Possible 

*Every Bag Must Be Moved on the Prowler

** Prowler Starts at Front Steps

***10 Squats to Load/Unload Sandbags 

STRETCH (10)

Hamstrings & Glutes

Anthony & Danielle 150806

MOBILITY (5): 

Wall Angels 

Internal/External Rotation

WARMUP (5): 

2 Rounds

5 Front Squats/High Hang Clean/Hang Clean

10 Reverse Lunges

15 DUs 

PRACTICE (18)

Every 90" for 18'

1.) 350m Sprint

2.) Front Rack Walking Lunges, 20 Steps 105/45

3.) Max Muscleup + Max Bar Muscleup/Max Pull-up + TTB

CONDITIONING (15)

5 Rounds

10 Hang Power Cleans 105/45

30/20 DUs

1 Legless/1 Rope Climb

STRETCH (10)

Hamstrings & Glutes

Anthony & Danielle 150804

WARMUP (5):    

2 Rounds

10 Light Wall Balls

10 Bear Crawls

10 Ring Rows

 

MOBILITY (5):  

Y-T-W Bands

Wall Angels

 

STRENGTH (15)

3 Sets of 6 Strict Press + 8 Bent Over Row "2111" (115/55)

Heavy Farmers Walk Down and Back

 

CONDITIONING (20)

3 Sets of

AMRAP 4

30 Air Squats

20 Deadlifts (115/55)

10 Shoulder to Overhead

Max Cal Row

Rest 3 Minutes

STRETCH (10)

Hamstrings & Glutes