Ryan O 141207

Warm-Up

1 Min Hollow Rock

1 Min Arch Rock

Pull-ups

30" Ghd Sit-ups

30" Back Extensions

Ring Pull-ups

Part I: Connectivity/Muscle-up

A.  7 x 1 Toenail Muscle-ups

B. 7 x 1 Negative Muscleups

C. 2 - 2 - 2 - 2 Ring Dips

Part II: Strength

5 - 5 - 5 - 5 Box Squat

In Between Sets:

5 Perfect Wide Grip Pull-ups (purple)

Part III: Conditioning 

2 Rounds

20 Cals A.D./1 Burpee + 1 Tire Flip

15 Cals A.D./2 Burpee + Tire Flips

...5 Cals A.D./ 4 Burpee  + Tire Flips

 

Stretch

Ryan & Janel 141206

Warm-Up

Part I: Connectivity

3 Rounds

1 Min Hollow Rock Hold/Moving Plank

1 Min TGU R/OH Walking Lunge R

1 Min TGU L/OH Walking Lunge L

Rest 1 Min

Part II: Strength

3 - 3 - 3 - 3 - 3 Pause Front Squat

5 - 5 - 5 - 5 Box Squat

In Between Sets:

5 Perfect Wide Grip Pull-ups (purple)

Part III: Conditioning 

25 Cals A.D./5 Barbell Thrusters 45/15 - 25

20 Cals A.D. 10 Barbell Thrusters

...5 Cals A.D./25 Barbell Thrusters

Stretch

Anthony/Danielle 141205

Warm-Up

Part I: Strength

3 - 3 - 3 - 3 - 3 Pause Front Squat

In Between Sets:

Lat/Trap Rig/Pull-ups

Part II: Conditioning 

3 Rounds

1 min at each station, record max reps

Air Dyne Bike

Deadlift (135/65)

 Weighted Step-Ups (25/15)

Rest 1 Min

Stretch

G

1.  20 Mins Build To a Heavy Power Clean

2.  3 Rounds 

Against a 3 Min Clock

Row 500m

Max KBS at 88

Rest 3 Minutes Between Rounds

Erica & Gina 141203

A.  7 x 1 Toenail Muscle-ups

B. 7 x 1 Negative Muscleups

C. 2 - 2 - 2 - 2 Ring Dips

A. Start @ 1:30 

B. Ignore the shirtless guy

Anthony & Danielle 141203

Warm-Up

Part I: Connectivity

3 Rounds

1 Min Hollow Rock Hold/Moving Plank

1 Min TGU R/Windmill R

1 Min TGU L/Windmill L

Rest 1 Min

Part II: Conditioning 

21 Min EMOM

Min: 1 Row 200/150

Min 2: 8 DB Bench Press

Min 3:  20 DUs/40 SUs

Stretch

Ken 141203

Warm-Up

Part I: Strength

10 Minutes OHS (5 Sets)

10 Minutes Front Squat (5 Sets)

Part II: Conditioning 

4 Rounds For Time

10 KBS

10 Dual Ring Rows

10 Burpees

Stretch