Anthony 161109

WARMUP (15)

3 Minutes Bike

CrossOver Symmetry

STRENGTH (25)

3 Supersets
8 Landmine Rows Per Arm From Bottom of Lunge
8 Seated Dumbbell Supinated to Hammer Press

3 Supersets
3 Weighted Pull-ups
3 Negative HSPU on Risers

CONDITIONING (15)

3 Sets

Min 1: Burpee, Max Reps

Min 2: Rest

Min 3:  Clean & Jerk (95), Max Reps

Min 4: Rest

Min 5:  Max V-Ups

Min 6:  Rest

Kit 161108

WARMUP (15)

3 Minutes Bike

Shoulder Mobility

STRENGTH (25)

3 Supersets
8 Landmine Rows Per Arm From Bottom of Lunge
8 Seated Dumbbell Supinated to Hammer Press

3 Supersets
3 Weighted Pull-ups
3 Negative HSPU on Risers

CONDITIONING (15)

For Time
Row 500 @ <20 S/M
10 Tempo Front Squat 21X1
Row 400 @ <22 S/M
10 Tempo Front Squat 21X1
Row 300 @ <24 S/M
10 Tempo Front Squat 21X1
Row 200 @ <26 S/M
10 Tempo Front Squat 21X1
Row 100 @ <28 S/M

Anthony & Danielle 161106

WARMUP (10)

Dynamic Warmup

STRENGTH I (15)

Every Two Minutes For 12 Minutes

A. 5 Ring Swings.1 Strict Ring Muscle-up + 1 Kipping Ring Muscle-Up

D. 2 Ring Pull-Ups + 2 Ring Dips

STRENGTH II (15)

3 SuperSets

B1. 8 Double KB Front Rack Step-Up/Leg 20/18"

B2. Sorenson Hold w/Plate

ACCESSORY (20)

3 Rounds NFT

Hollow Hold w/Plate in Hand and Light Dumbbell

3 Pistols/Leg w/ 2" Pause at Bottom and 2" Pause at Parallel

12 - 15 Ab Wheel Roll-Outs

10 Jump Lunges AHAP

Kit 161103

WARMUP (20)

3 Minutes Bike

Shoulder Mobility

STRENGTH (10)

3 Supersets of:

10 Bamboo Carry

5 Tempo Ring Pull-ups  3222

STRENGTH (20)

Every 90 For 6 Minutes 

Work on Shoulder Stability

1 Hang Squat Clean +

1 Split Jerk +

1-2 Split Squats

Every Minute For 6 Minutes 

Challenge Yourself

1 Clean & Jerk

CONDITIONING (10)

9 Minute AMRAP

9 Power (Pause) Snatches 45

9 Burpees

9 Power Cleans

9 Box Jumps

Anthony & Danielle

WARMUP (10)

Y - T - W with Plates

Prone Snow Angles

10 Squats with Plate (Knees Touching)

STRENGTH (20)

Every 90" For 12 Minutes, Alternate Between

  5 Chest to Ring/ 2 Ring Pull-Ups 3222 &

5 Bulgarian Deadlifts

For Time:

1, 2, 3, 4, 5, 6, 7 Unbroken Chest to Bar Pull-Ups

1, 2, 3, 4, 5 Unbroken Pull-Ups

CONDITIONING (20)

3-4 Rounds For Time

7 KB Deadlifts

14 Cals A.B. (RPMs Start at 55/45 and must Go Up Each Round

21 Wall Balls Unbroken

Anthony 161102

WARMUP (10)

Plance Progressions & Bulgarian Split Deadlifts

ACCESSORY (20)

Every Two Minutes For 18 Minutes

0 - 2 5 Tempo Squat + 10 Plyometric Squats

2 - 4 5 Manmakers 35+

4 - 6 10 Love Taps

CONDITIONING (10)

Every Two Minutes For 20 Minutes

Sprint 10 Cals on the A.B.

*Must Pedal Above 40 RPMs The Remainder of Time

Kit 161101

WARMUP (15)

3 Minutes Bike

Glute Engagement

2 Sets

20 Clam Shells

20 Sidelying Raises

20 Donkey Kicks

20 Glute Bridges

MOVEMENT PREP (10)

Ankle Stretch w/ Plate

T-Spine Activation Drill Against Wall

Squats with Plate

Lying Plate Raise

STRENGTH (20)

Every Minute For 4 Minutes 

3 Kipping Pull-ups

Every 2 Minutes For 8 Minutes (4 Sets)

Work on Barbell Path

1 Clean Deadlift +

1 Clean Pull

Rest 30″

1 Clean Deadlift to Power Position +

1 Mid-Thigh Squat Clean +

1 Jerk

CONDITIONING (10)

Challenge WOD