G: January 5, 2015

WARM-UP

Crossover Symmetry, Activation
Glute Bridges
Good Mornings

CONDITIONING
4 Rounds
1 Min Row (Cals) -> 20
1 Min Rest
1 Min Thruster -> 50s or 88lb Swings
1 Min Rest
1 Min Step-Ups -> 53

STRENGTH
10 x 1 Bench or 3 x 20 DB Bench
Or 3 x 10 Barbell Bench
Then
5 x 10"  V-Sits -> Parellettes&
5 x 10 Narrow Grip T-Bar -> 90+

MOBILITY
Banded Shoulder Stretches

Anthony & Danielle 160105

WARM-UP

Ride for 2 Minutes, Establish a 20" Sprint for later

Crossover Symmetry, Activation (7 - 10 Reps)

Heavy Row Simultaneous 25/15

Reverse Fly 25/15

Pulldown 25/15

90/90 8 (Gather Weights)

Scaption 8 (Gather Weights)

Incline Press 25/15

Victory Red Bands

STRENGTH (20)

10 Min EMOM

1 Strict Weighted (Hollow-Pull) Pull-Up

WU 8, 6, 4, 2 Reps

95, 125 155, 175/ Barbell, 35, 45, 55

Then,

10 RM Bench 175/65

Rest 5 Minutes

10 RM Bench 165/60

Followed By,

1 Set of:

Max Dumbbell Bench Press 60/25

SPEED STRENGTH ENDURANCE (40)

5-7 Rounds A.B.

20" Sprint A.B. 75-80/65-67

Recover Approximately 2 Minutes But Never Stop Pedaling

STRETCH (5)

Upper Bod

Anthony & Danielle 160104

WARM-UP (15)

2 - 3 Minutes Light A.B.

Then 

2-3 Rounds:

10 HRs w/Barbell/PVC
5 Snatch Deadlifts 115/65

3 Kick to Freestanding Handstand & Hold/3 Wall Hold to Headstands

2 Muscle-Ups/2 Ring Dips From Bottom Position

 

STRENGTH (25)

Every 2 Minutes For 12 Minutes

3 Back Squats, 195/120 Climbing

Then

3 x 6 Bulgarian Split Squats, BW Climbing

CONDITIONING (15)

3 Rounds

15 DUs

15 TTB

15 Weighted Back Extensions

STRETCH (5)

Glutes & Hips

G: Sunday, January 3, 2016

SESSION I

WARM-UP

3 Rounds
3 Burpees
3 Jump Squats
Box Push

AEROBIC
Beep Test

LACTATE
10 Min Row
30" Hard
30" Rest

RECOVERY
Banded Stretching

SESSION II

WARM-UP

Crossover Symmetry, Activation

CONDITIONING

3 Rounds
1000m Row
30 Burpee Box Jumps
20 Deadlifts 225
20 Strict Pull-Ups
Rest 4 Minutes

RECOVERY
1/2 Hour Mobility

G Saturday, January 2, 2016

SESSION I

WARM-UP

Crossover Symmetry, Activation

WEIGHTLIFTING

40 Minutes:
Build to a Challenging
High Hang Power Snatch+
Hang Power Snatch +
Power Snatch

RECOVERY
Light Hang Power Snatches

G: January 1, 2016

WARM-UP

Crossover Symmetry, Activation

WEIGHTLIFTING

30 Minutes:
Build to a Heavy Push Jerk
Then Crossover Symmetry, Recovery

CONDITIONING
Strict "Nate"
2 Muscle-ups
4 Hand Stand Push-Ups
8 Swings 70

MOBILITY
Banded Shoulder Stretches

Anthony & Danielle 160102

WARM-UP

 Recovery Row 500m (1:55/2:05 - 2:10)  then,

Crossover Symmetry, Activation

3 Sets Kipping Ring Row + 2 Negative Ring Dips

STRENGTH (20)

12 EMOM

Min 1: Handstand Hold&Shuffle/3 KHSPU

Min 2:  Handstand Walk/3 C2B Pull-UPs

Min 3:10 Cals A.D.

WEIGHTLIFTING

Every 90" For 9 Minutes

High Hang Power Clean + Hang Squat Clean + Pause Split Jerk

Every 90" For 9 Minutes

Hang Power Clean + Hang Squat Clean + Split Jerk Pause

Every 90" For 9 Minutes

Full Clean & Jerk

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar