Kit 160712

WARM-UP (10)

Assault Bike 1.5 Miles

2 Rounds  Weakness
10 Glute Bridges (use Bench) Left
10 Glute Bridges (use Bench) Right
10 Glute Bridges (red band around knees)

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

2 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

GYMNASTICS STRENGTH I (20)

4 Min EMOM

2 Kipping Ring Dips (Ben Bergeron Method)

5 Min EMOM

1 Assisted Strict Ring Muscle-Up (Skilled Strict Maneuver)

4 Min EMOM

2 False Grip Ring Row + Muscle Up Transition  w/Turn-out (Austin Malleolo Drill)

4 Min EMOM 

2 Kipping Pull-Up + Pause Complex (David Durante Drill)

4 Min EMOM

2 Archer Ring Push-ups w/Planche at Apex (Austin Malleolo Drill)

CONDITIONING (20)

16 Min EMOM

Min 1: 50ft Yoke Carry

Min 2:  4 Handstand Push-Ups w/Feet On Box

Min 3:  3 (Power Snatches + OHS) (60)

Min 4: Rest 

Anthony & Danielle 160708

WARM-UP (10)

Row 500m

2 Rounds

10 Clam Shells

T-Spine Stretch

Hip Stretching Progression

2 Rounds

10 Wall Angels

10 Pull-Aparts

STRENGTH I (10)

7 Min EMOM

1 Assisted Strict Ring Muscle-Up 

STRENGTH II (25)

6 Min EMOM

1 Split Jerk Behind the Neck +

1 Jerk Dip +

1 Split Jerk

Rest 3 Minutes

6 Min EMOM

1 Clean Deadlift to Power Position +

1 Power Position Squat Clean +

1 Split Jerk

Rest 3 Minutes

6 Min EMOM

1 Segmented Squat Clean (+ 1" Pause at Knees) +

1 Split Jerk

CONDITIONING (10)

5 Rounds For Time:

12 Alt. Lunges 105/55

8 Lateral Burpees

Kit 160708

WARM-UP (10)

Row 500m

2 Rounds

10 Clam Shells

T-Spine Stretch

Hip Stretching Progression

2 Rounds

10 Wall Angels

10 Pull-Aparts

STRENGTH I (20)

7 Min EMOM

1 Assisted Strict Ring Muscle-Up 

8 Min EMOM

Even: 1.1.1 Weigthed Ring Pull-Up

Odd: 2 Ring Dips

7 Min EMOM 

Kipping Pull-Up + Pause Complex

CONDITIONING (20)

3 Rounds For Time

3 Laps

10 Perfect Power Snatches 55

1 Legless Rope Climb

WARM-UP (10)

1.5 Mile Light Bike

2 Rounds

10 Wall Angels

10 Bear Crawls

2 Rounds

10 Pull-Aparts

5 Ring Push-Ups

STRENGTH I (20)

4 Rounds:

4 Pause Bench Press

8 Weighted Double Ring Rows 20/14

STRENGTH II (20)

4 Rounds:

12 Weighted Push-ups 20/10

8 Overhand Barbell Rows

BODYBUILDING 

4 Sets

5 Tricep Extensions 

10 Dumbbell Curls

STRETCH (10)

Anthony & Danielle 160706

WARM-UP (10)

3 Sets of

10 Singles + 10 DUs

2 Rounds

50 Back Rack Walking Lunges

5 Presses Out of Bottom of Lunge

100 Foot OH Walk

2 Rounds

10 Clams Shells

10 Lateral Squats 25

STRENGTH (15)

Pause Front Squat

3, 3, 3, 3, 3 Starting at 135/85

CONDITIONING (25)

3 Rounds For Time:

3 Laps

30 Overhead Squats 65/45

3 Legless/Rope Climbs

STRETCH (10)

Anthony & Danielle 160705

WARM-UP (10)

Row  500

2 Rounds

5 Ring Rows

20 Bear Crawls

2 Rounds

Mobility w/ Peanut

1 Minute Handstand Hold

Forward Roll +

Headstand to Forward Roll +

Handstand to Forward Roll +

Handstand Walk to Forward Roll

UPPER BODY STRENGTH/SKILL (15)

Every Minute on the Minute For 15 Minutes

Min 1:  5 Superman Rocks + Handstand Walk w/Forward Roll + Handstand Walk/

1 Strict HSPU + 3 Dead Stop Kipping HSPU

Min 2:  Max Strict Muscle-ups/5 C2B Pull-Ups

Min 3:  20 DUs

CONDITIONING (25)

3 Rounds,

3 x 30" On/Off Assault Bike 75+/55+

90" Static Hang From Pull-Up Bar

30" L-Sit/Tuck

Rest 3 Minutes

STRETCH (10)

Kit 160116

WARM-UP (10)

Bike 1 Mile

20 Glute Bridges On Bench

20 Glute Bridges on Floor

Ten Second Handstand Hold + One Negative

STRETCH (10)

Shoulder Stretch on Med Ball

Ankles/Knees/Hips on Med Ball

SKILL/STRENGTH (20)

Complete 4 Sets of the Following:

5 Chained Front Squats

&

Pull-Up Complex:

1 Beat Swing + 

2x {One Knee Pop &

One Kipping Pull-up} +

3x Pull-Up

 

SKILL/STRENGTH II (10)

Legless Rope Climb 

CONDITIONING (10)

4 Rounds For Time

1 Rope Climb

10 Cal Sprint

1 Atlas Stone to Wall