Anthony 170715

WARM-UP/MOBILITY/CORE (20):

3 Minute Row

Mobility

100 Air Squats For Time
Every Minute on the Minute 20 Double Unders

3 Sets

30 Banded Glute Bridges

20 Front Rack Lunges

3 Sets

20m Dumbbell Death March

10 Pike Ups on Rower

2 Sets

3 - Way Sled Drag 

*13 Cal Sprint in Between Drags

Kit 170714

WARMUP:
Squat to Pistol Hold Progression


GYMNASTICS SKILL:
Tuck Front Lever Negative From Inversion
5 x 1 - 3" Pause at Hips

12 Minute Breakout
2 Ring Pull Ups
2 Strict Knee-to-Elbows
2 Strict TTB

OLYMPIC TECHNIQUE:
3 Position Snatch

Hang Squat Snatch 

Segmented Snatch

CONDITIONING (20)

Move
3 Rounds
7 Double Kettlebell Swing 30*
7 Double Kettlebell Front Squat*
 30" Tempo Turn-out Top & Bottom

*Add 1 Rep After Each Round

Anthony 170711

WARM-UP/MOBILITY/CORE (20):

3 Minute Row

Mobility

3 Sets
40 Flutter Kicks on Parallettes/Walkers

20 Chainsaw Row 35 (10 Right and Left)

16 Alternating Box Pike ShoulderTaps

1 Minute Plank (Feet in Rings)/Ring Body Saw

CONDITIONING (20)

2 Rounds
0.6 Mile Assault Bike

2 Minute Bottom of Squat Hold

600m Row

1 Minute Right and Left Pistol Hold

60 Single Unders Right and Left

6 Turkish Get-ups (3 Per Side)

60 Singe Unders Running in Place

6 Hip-Back Extensions

Kit 170710

WARMUP:
Pistol Hold on Box


GYMNASTICS SKILL:
ReviewTuck Lever
Shoot-Thru Variations

OLYMPIC TECHNIQUE:
3 Position Snatch

High Hang Squat Snatch 

Hang Below the Knee
Full Snatch

CONDITIONING (20)

Move
4 Rounds
300m Slow Row
10 AbWheel Roll-Outs
0.3 Mile Bike Conversational Pace
5 Hip-Back Extensions
30 to 60" Free-Standing Handstand Holds

Anthony 170708

WARM-UP/MOBILITY (20):

3 Minute Row

Mobility

3 Sets
10 Deficit SA Suitcase Deadlifts
40 Yrd Double Kettlebell Bottoms Up Walk

3 Sets

15 Strict Knees to Elbows

12 Split Squat 25/30/35

CONDITIONING (20)

Assault Bike Test 1

3 Rounds
50m Sled Push 135
50m Dball Carry
200m Farmers Carry 70

Assault Bike Test 2 

Kit 170707

WARMUP:

One-arm Slider Push-ups
Pistol Hold


GYMNASTICS SKILL:

A.1)  Tuck Lever
A.2) Reverse Shoot-Thru

OLYMPIC TECHNIQUE:

3 Position Snatch

High Hang Squat Snatch 

Hang Below the Knee
Full Snatch

STRENGTH  (10)

Back Squat
10 RM Back Sqaut, No Belt

Single Leg RDL

CONDITIONING (10)

3 Rounds
Suit-Case Deadlift
Zercher Carry
Double Bottoms Up Hold

Athony 170706

WARM-UP/MOBILITY (20):

3 Minutes Assault Bike

2 Sets

A1. Single Leg Raise From Bridge

A2. Banded Good Mornings

Jump Rope (SU Variations)

2 Sets

B1. 90" Glute Bridge L&R

B2. 2:00 Sorenson Hold

Jump Rope (Alternating Leg Variations/Running in Place)

Tabata Sit-Up (Target 12)

Jump Rope (DU Practice)

2 Sets

15 Strict Knees to Elbows

12 Split Squat 25/30/35

CONDITIONING (20)

3 Rounds For Time

30 DUs

20 Push-Ups

10 Shoot Thrus

1 Legless Rope Climb Seated