Anthony & Danielle 160411

UPON ENTERING THE GYM (10)

Myofacial Release (10 Minutes of Concentrated Effort)

Lax Ball Back or Smash Legs/Quads

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges/3 Pistols L&R

10 -15 GHD Hip/Back Extensions

STRENGTH/COORDINATION  (25)

5 Rounds

 4 Strict MU/3 Rings Dips + 3 Strict Dips

Max Strict Pull-Ups

2 Barbell  TGU 45/25

CONDITIONING (15)

4 Rounds For Time

Run in Place 30"/15 GHD Sit-Ups

Lunge 3 Lengths of Gym With Ascending Weight (25, 30, 25)/(15, 20, 25)

STRETCH   (30)

ROMWOD

Ryan 160410

WARM-UP (20)

2 Minutes Assault Bike

Lunge 1 Lap Around Gym

Lax Ball

Shoulder Mash

Shoulder Opener

T-Spine Bench Stretch

PVC Pass Thrus

Banded Y Drill

CONDITIONING   (20)

OPT Repeatability Test

For Time

Row 250m

10 KBS 53

10 Burpees No-Push-Up

10 Russian Swings

10 Burpees No-Push-Up

10 KBS 53

Row 250m

Rest 7 Minute In Between Sets

Anthony & Danielle 160408

UPON ENTERING THE GYM (10)

Myofacial Release (10 Minutes of Concentrated Effort)

Lax Ball Back or Smash Legs/Quads

WARM-UP (15)

Smash Werx

CONDITIONING  (25)

For Time

1 Mile Run

80 Air Squats

60 Double Unders

40 Moving Planks/GHD Situps

30 Wall Balls (20)/Cleans (60)

20 Pull-Ups

1K Row

STRETCH   (20)

Anthony & Danielle 160407

UPON ENTERING THE GYM (10)

Myofacial Release (10 Minutes of Concentrated Effort)

Lax Ball Back or Smash Legs/Quads

WARM-UP (15)

3 Rounds 

(Increasing Intensity, Ascending in Weight)

10 Cal Bike 

TGU R + Travel

TGU L + Travel

20 Glute Bridges w/Band

STRENGTH/ACCESSORY   (25)

Box Squat

10, 10, 5, 5, 3, 3, 3

In between Sets,

Strict Press/Push Press

Warm-Up Set 15 Barbell Strict Press

1 x 6 Strict, 6 Push 105/45

1 x 5 Strict, 5 Push 115/50

1 x 4 Strict, 4 Push 120/55

1 x 3 Strict, 3 Push 125/60

STRETCH   (20)

Anthony & Danielle 160405

WARM-UP (15)

2 Rounds

30 DUs

5 Scap Push-Ups

10 Push-Ups

10 Banded Pull-Aparts

30" Banded Hold

PULLING STRENGTH/ACCESSORY   (20)

3 Rounds

15/9 C2B Pull-Ups

10/6 Dual Ring Ring Rows

5/3 Rope Climbs

AEROBIC CAPACITY   (20)

Warm-Up 500m Row, Then

3 Rounds

Row 150m Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Row 100m Easy

Row 150m Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Row 100m Easy

Row 150 Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Rest 3 Minute Between Rounds

MOBILITY (10)

Anthony & Danielle 160404

WARM-UP (15)

2 Rounds

10 Cal Row

10 Barbell Step-Ups

Shoulder Mash

Band Assisted Hip Flexor Stretch

T-Spine Bench Stretch

STRENGTH/ACCESSORY   (25)

Heavy Back Squat w/ Belt

10, 10, 5, 5, 3, 3, 1, 1

165, 180, 195, 205, 215 225, 235, 245

105, 115, 125, 130, 135, 140, 145, 150, 155

CONDITIONING   (20)

3 x 3 Min AMRAP

10 Burpee Box Jumps

20 TTB

30 Double Unders

Rest 1 Minute In Between Sets

Anthony & Danielle 130401

WARM-UP (15)

2 Rounds

10/5 Cals

5 Pushup Plus

5 Slow Push-Ups

10 Band Pull-Aparts

10 Beat Swings

Shoulder Opener

Lax Pall

PVC Pass Thrus

STRENGTH/ACCESSORY   (25)

Bench Press

Barbell Warmup, 30 Reps

5 x 5

155, 160, 165, 170, 175/65, 72, 74, 76, 78

In Between Sets, Rear Delt Fly

3 x 20

CONDITIONING   (20)

10 Minute AMRAP

Heavy Farmer's Walk 70/44

OH Walking Lunge W/Sandbag 75/50

5 Wall Walks

Rest 3 Minutes

7 Minute AMRAP 

10 Hip Extensions

10 Heavy Wall Balls