Anthony & Danilelle 160507

WARM-UP (10)

1 Minute Row 75%
10 Glute Bridges
10 Clam Shells
1 Minute Row 85%
1' Squat Hold
1 Minute Row 95%

MOBILITY (5)

10 T-Spine + Shoulder Openers

Overhead Barbell Walk

DUMBBELL  CONDITIONING (15)

3 Rounds For Max Reps  

0:00 to 2:00 400m run then DUs

2:00 to 3:00 DB Push Jerk 35/25#

3:00 to 4:00 pull-ups

4:00 to 5:00 DB hang clean 35/25#

CORE BUILDER I (15)

5 Rounds

25 Seconds L-Sit

35 Seconds Rest

Kit 160506

WARM-UP (5)

Bike 20 Cals

MOBILITY (10)

1' Squat Hold

10 T-Spine + Shoulder Openers

Overhead Barbell Walk

STRENGTH (12)

12 Minutes to Build to a Heavy:

Push Press + 2 Push Jerk

MASH-UP (15)

For Time:

80 Air Squats

40 Push Jerk

80 Air Squats

For Time:

150m Lunge w/Barbell

100 DUs

50 Russian Swings

STAMINA BUILDER I (15)

5 Rounds

25 Seconds Push-ups

35 Seconds Rest

Kit 160505

WARM-UP (5

2 Rounds

Bike 10 Cals

30" Hand stand Hold

10 Beat Swings

MOBILITY (10)

1' Banded Pigeon Stretch 

1' Banded Groin Stretch

Lax Ball  Hips On Wall

RCDP Banded Deadlift

OLYMPIC CONDITIONING (15)

Every 2 Minutes For 12 Minutes

1 Power Snatch + 2 OHS + 3 Power Cleans + 4 Front Squats

CONDITIONING (15)

For Time:

500m Row

4 Rope Climbs

400m Run

3 Rope Climbs

30 GHD Sit-ups

2 Rope Climbs

20 Cals Assault Bike

1 Rope Climb

10 Burpees

Anthony & Danielle 160505

WARM-UP (5)

Row 3 Minutes

1' Banded Pigeon Stretch 

1' Banded Groin Stretch

Lax Ball  Hips On Wall

GYMNASTICS STRENGTH (20)

Every Minute For 18 Minutes

Minute 1:  2 Strict HSPU (Hardest Scale Unbroken)

Minute 2:  5 Strict C2B (w/1" Pause at Bottom)/Pull-Ups

Minute 3: 9 Glute Bridges/Russian Swings

CONDITIONING (15)

For Time

80 Thrusters 75/50

*Every Minute on the Minute, Perform 5 Burpees

Anthony & Danielle 160503

WARM-UP (5)

Row 3 Minutes

2 x Box Shoulder Stretch + 15 PVC Pass Throughs

2 x 30" Seat Pike Stretch
2 x 30" Toe Touch
2 x 30" Toe Hold
2 x 8 Slow Strict TTB

STRENGTH (30)

Superset, 4 Rounds of the Following:
8 Bulgarian Split Squat 45/25

6 Weighted Good Mornings 45+/33+

SPEED/STRENGTH ENDURANCE (20)

For Time:

50, 40, 30, 50, 20, 10 DUs

Followed By,

10/8 Cal Assault Bike Sprint

1 Minute Recovery (40/30 RPM)

Kit 16052

WARM-UP (10)

2 Rounds

Bike 10 Cals

2 Sets Lunges

1.) 10 Hip Extension & 2.)10 Back Extensions

CrossOver Symmetry

OLYMPIC (20)

15 Minutes

Build to a Heavy Clean Pull + Full Clean

CONDITIONING

The Seven

CASH-OUT (20)

Glute Ham Raise

4 Sets

a.) Nordic Hamstring Curl
b.) Eccentric Only (4 - 6 Reps With 6" Negative)
c.) With PVC (4 - 8 Reps)
d.) With Momentum

Anthony & Danielle 160502

WARM-UP (5)

Row 3 Minutes

2 Rounds

5 Barbell Squat 3201

5 Barbell Good Mornings

5 Pause Push-Ups

5 Push-Up +

MOBILITY  (10)

30 Incline Barbell Bench Press; and,

10 Band Pull-Ups with Contraction

STRENGTH (30)

5 x 5 Incline Bench Press, Building 145, 65

Immediately Followed By,

2 x 20 T - Bar Row 65/25

CONDITIONING (20)

For Time:

1000m Row 

50 Barbell Thrusters

30 Pull-Ups

100 DUs

100 Wall Balls

100 Ring Rows

100 Front Rack Lunges 35/25

100 Push-Ups/KBS 35