Anthony 160912

WARMUP (15):

3 Minute Assault Bike

10 Planche Push-Ups

20 Band Pull-Aparts

30" Ring Support

20 Band Pull-Aparts

30" L-Sit

20 Band Pull-Aparts

10 Planche Push-Ups

3 x 30" Planche Support

UPPERBODY STRENGTH (20)

Every 2:30 For 20 Minutes

0 - 2:30:  1 Pedboard Ascent (Legless)

2:30 - 5:00 15 Dumbbell Bench Press (60)

CONDITIONING (20)

EMOM 20:

8 Calories on the Assault Bike

STRETCH 

Hamstring on Box with Kettlebell

Tyler 160910

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

LOWERBODY STRENGTH (15)

Ever 2 Minutes For 12 Minutes

0-2:  Front Rack Support

2 - 4:  Front Rack Lunges

CONDITIONING (25)

6 Sets

4 Box Jumps + 4 Broad Jumps

Prowler Push (Light)

40" Very Slow Air Squats (6 - 8 Sec Per Rep)

Rest 60 Seconds

STRETCH 

Hamstring on Box with Kettlebell

Lauren 160910

WARMUP:

2 Sets

15 Airsquats/Wall Balls

30" Row (Hard)

60" Row (Recovery)

Stretch 2 Minutes

Upper Body Crossover Symmetry

DEADLIFT TECHNIQUE SNATCH  1ST PULL TECHNIQUE (20)

Review Deadlift

Every 3 Minutes For 15 Minutes (Up to 6 Sets)

Be Patient and Learn to Hold all Positions

1 Snatch Lift – Off +

1 Snatch Deadlift +

1 Snatch Deadlift to Power Position +

1 Snatch High Pull

Rest 30"

1 Snatch Deadlift to Power Position +

1 High Hang Squat Snatch

CONDITIONING (20)

3 Rounds:

60 Second Strapless Row

10 Beat Swings

5 High Hang Squat Snatch

20 Front Rack Lunges (15LB)

Anthony 160909

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

3 x 3 Arch Holds

3 x 3 Headstand Holds

3 x 3 Handstand Push-Ups Facing Wall

UPPERBODY STRENGTH (15)

3 Sets:

Max Strict Handstand Push-Ups into Handstand Support For 30 - 60 Seconds

CONDITIONING (25)

6 Sets

4 Box Jumps + 4 Broad Jumps

Prowler Push (Light)

40" Very Slow Air Squats (6 - 8 Sec Per Rep)

Rest 60 Seconds

STRETCH 

Hamstring on Box with Kettlebell

Anthony 160908

WARMUP (15):

2 Minute Bike

30 Lunges

40 Air Squats

UPPERBODY STRENGTH (15)

12 Minute EMOM

Min 1: Banded Pull-Ups

Min 2: Archer Push-Ups + 

Min 3:  Front Lever + 3 Dragon Flags

CONDITIONING (25)

3 Rounds

10 WallBalls (30) + 10 WallBalls (20)

Rest 1 Minute

15 Cal Assault Bike

Rest 1 Minute

12 Step Ups Holding 50lb Sandbag 

Rest 1 Minute

30 DUs

Rest 1 Minute

Anthony 160903

WARMUP (15):

Jog 1 Lap

15 Goblet Squats

Run 1 Lap

15, 15 Lunges w/KB Overhead

Sprint 1 Lap 

Hip Progression

T-Spine Over Foam Roller + Barbell Shoulder Stretch

CORE (20)

12 Minute EMOM

Odd: Ring-Thing

Even: Lower Back

CONDITIONING (15)

50 Wall Balls or Thrusters 65

5 Minutes Rest

40 Walls Balls or Thrusters 65

4 Minutes Rest

30 Wall Balls or Thruster 65

3 Minutes Rest

20 C2B/20 Dips

2 Minutes Rest

10 C2B/10 Dips

Anthony & Danielle 160902

WARMUP (15):

Jog 1 Lap

15 Goblet Squats

Run 1 Lap

15, 15 Lunges w/KB Overhead

Sprint 1 Lap 

Hip Progression

T-Spine Over Foam Roller + Barbell Shoulder Stretch

CORE (20)

OHS

3 x 10 OHS 105, 115, 125

Rest 5 Minutes

3 x 10 Dragon Flags/Leg Raises

CONDITIONING (15)

"Fortitude"

14 Minute EMOM

Odd: Row For Calories 15/9

Even:  8/9 Burpees