Anthony & Danielle 141230

Part I: Warm-up

Part II: Single Leg

3 x 5 Single Leg Deadlifts R & L

3 x 7 Weighted Step-ups R & L

3 x 14 Weighted DB Lunges (by sides, rack or overhead)

In between Excercises :45 L-Sit

Part III: Conditioning

5 Rounds For Time

5 Burpees

10 KB Swings

15 Wall Balls

Ken 141229

Part I: Warm-up

2 Goblet Squats 10" Lowering

1 Goblet Squat with 20" Prying Knees Out

10 Cals A.D.

1 Turkish Get-Up R&L w/Moderate Weight

1 Bent Press Each Side w/Moderate Weight

10 Cals A.D.

1 Turkish Get-Up R&L w/Heavy Weight

1 Bent Press Each Side w/Heavy  Weight

Part I: Strict Press (20)

1 x 8 (40%) 55/25

1 x 6 (50%) 65/35

1 x 4 (60%) 80/40

1 x 3 (70%) 90/45

6 @ 70% 90/45

1 @ 90% 120/55

6 @ 73% 95/47

1 @ 93% 125/60

6 @ 75% 100/50

1 @ 95% 130/62

Part II: Pull-up Practice (10)

Part II: Conditioning

12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 135
4 Barf

Anthony & Danielle 141229

Part I: Warm-up

2 Goblet Squats 10" Lowering

1 Goblet Squat with 20" Prying Knees Out

10 Cals A.D.

1 Turkish Get-Up R&L w/Moderate Weight

1 Bent Press Each Side w/Moderate Weight

10 Cals A.D.

1 Turkish Get-Up R&L w/Heavy Weight

1 Bent Press Each Side w/Heavy  Weight

Part I: Strict Press

1 x 8 (40%) 55/25

1 x 6 (50%) 65/35

1 x 4 (60%) 80/40

1 x 3 (70%) 90/45

6 @ 70% 90/45

1 @ 90% 120/55

6 @ 73% 95/47

1 @ 93% 125/60

6 @ 75% 100/50

1 @ 95% 130/62

Part II: Conditioning

Every 5 Minutes for 15-20 Minutes Conditioning

Row 350/300m

6 Power Cleans 1155/25s

9 Deadlifts 115/65

Ryan & Tim 141228

Warmup:

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I:  10 Minutes Build to a Heavy Deadlift (Double)

12 Barbell Walking Lunges
6 Weighted Pull-ups

Part II 12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 185
4 Barf

Anthony & Danielle 141228

Part I: Back

1 x 10 (60%) 150

1 x 8 (70%) 175

1 x 8 (75%) 190

1 x 8 (80%) 200

10 Min AMRAP
3 Rep Challenging Manmaker
Rest 30 Sec
5 Dumbell Snatches R & L
Rest 30 Sec
10 Strokes Cal

Part II: Connectivity

4 x 5 Weighted Pull-ups/Chin-Ups

Part III Conditioning (10)

Tabatatatata

5 Rounds Each of:

A.D.

A.S

Burpees

Push-ups

*A round is A.D.-A.S.-Burpee-PU Rest 20"/10"

**Score is individual Average of 5 rounds for each movement

"What do you got?"

Ken 141227

Warm-up

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I: 12 Min 1 Power Clean + 1 Squat Clean

Part II: Connectivity

4 x 5 Weighted Ring Pull-ups

Part III Conditioning (10)

Tabatatatata

6 Rounds Each of:

A.D.

A.S

Burpees

Push-ups

Rest

*A round is A.D.-A.S.-Burpee-PU Rest 20"/10"

**Score is individual Average of 6 rounds for each movement

"What do you got?"

Anthony & Danielle 141223

Warm-up

Foam Roll

Part I: Connectivity

3 x 20" L-Sit

3 x 10" Handstand Hold

3 x 5 Single Leg KB Deadlift (17.5)/Barbell Deadlift (45) 

Part II Conditioning

Every 3 Minutes for 21 Minutes

20/15 Cals A.D.

Bring Waterrrrrr!!!