Anthony & Danielle & Kit

WARMUP (20):

Lower Body Warmup:  Reverse Hyper

4 Rounds
A1:  Single Leg Reverse Hyper (Superman on Bench)

A2:  Wall Sit

Upper Body Warmup:  Rings

4 Rounds
A1:  Ring Support
A2:  Contralateral Ring Row

CONDITIONING

For Quality:2 Rounds
10 - 20 Ring Push-ups (Fully Turn-out)
20 Skull Crushers on Bench (15 - 20 lbs)
20 Hanging Leg Lifts

20 Renegade Rows (15 - 20 lbs)
16 - 20 Hammer Curls (15 - 20 lbs)
20 Supported Leg Lifts

Kit 180116

WARMUP (20):

3 Rounds

Up to 30 Seconds of Banded Pull Downs, 

Up to 30 Seconds Seated Clean & Jerk

Up to 30 Seconds Tempo Push-Up 

CONDITIONING


A

Heavy Sled Drag  135

1/2 Rope Climb & Hold

Heavy Sled Drag 135

Hanging L-Sit


B

15/15/15 Assault Bike

30" Ring Swing

30" Ring Support

Seated Sled Drag

Kit 180114

WARMUP (20):

3 Rounds

Up to 30 Seconds of Ring Rows, Rest 30″, Up to 30 Seconds of Ring Rows (Rope Climb)

Up to 30 Seconds Seated Dumbbell Press+ 1 Minute Support (Muscle Snatch)

Up to 30 Seconds of Unbroken Dips + 1 Minute Support (Rings)

OLYMPIC TECHNIQUE (15):

Muscle Snatch


BODY BUILDING (15)

3 Sets
30m  Seated Sled Drag (35)
Landmine Fly (15)

3 Sets
Seated Banded Row (2xRB)

3 Sets
SA Fly on Incline Bench (1)
Back Extension w/Dumbbells (8)

Anthony & Danielle 180111

WARM-UP (20):

Row 60 Calories/Bike 2 Miles

A1:  Split Squat Hold
A2:  Wall Sit

CONDITIONING (20)

Every Five Minutes 20 Minutes Complete:

1 L-Sit Rope Climb/10 Ring Rows @2112
30" Side Plank/7 SA DB Hang Clean Thrusters
7 Ring Dips/3 Box Dips
30" Side Plank/7 SA DB Hang Clean Thrusters
Recovery Bike

Anthony & Danielle 180109

WARM-UP (20):

Row 60 Calories/Bike 2 Miles

CONDITIONING (20)

MAP 7

7 Minutes
10/15 Cal Assualt Bike
2/8 Alternating Mixed Grip Pull-Ups
20 Double Unders/

Rest 3 Minutes

7 Minutes*
12 Cal Row
24 Dumbbell Lunges 25s
8 Push Press 25s


*3 Rounds
10/15 Cal Assualt Bike
60" Wall Sit
30" Moving Plank


STRENGTH (20):

*3 Rounds
Two Arm Support Variation
Arnold Press
Single Arm Support Variation
Banded Press-Down

John Ricci 180103

WARMUP:
Kneeling Banded Shoulder Opener
Barbell Fulcrum
Scap Push-ups from Elbows
Cuban Press
Teres External Torque
High Face Pull

STRENGTH:

20 Minutes

A1. Negative Pistol to Candlestick Roll
A2. Legless Rope Climb to Rope Climb

Continuation of Muscleup (Stamina)B1. Beat Swings on Pull-up Bar
B2.  Chest-Bar-Pull-ups
B3.  Russian Dips on Box
B4. Weighted Dips on Stand

Danielle 181202

WARM-UP (20):

2 Rounds
A1. Banded Bird Dogs

A2.  Sorensen Hold w/Barbell Hold

STRENGTH (20):

3 Rounds
B1. Front Squat @ 5551 (55)
B2.  Seated Rope Pull

3 Rounds
C1.  7 - 8  Single-Arm Deadlifts (30 - 50)
C2.  7 - 8 Bent-Over Rows (30)

CONDITIONING (20)

For Time:
20 - 15 - 10
Cal Row
10 - 15 - 20 
Kettlebell Swing
15 - 12 - 9 
Push-ups