Anthony & Danielle 150130

Warm-up
Row 500m (Intensity 5)

WOD I: Reverse Tabata

4 Minutes

10" On (10 Intensity) /20" Off (5 - 6 Intensity)

Rest 4 Minutes

WOD II: Tabata

4 Minutes

20" On (8 - 9 Intensity) /10" Off (3 - 4 Intensity)

Rest 4 Minutes

WOD III: 10 Minute Strict Cindy

1 Rope Climb/5 Pull-Ups

10 Push-ups

15 Air Squat

Rest 4 Minutes

Core

Superset

30" HR

30" Moving Plank

30" Side Plank R

30 " Plank

30" Side Plan L

Anthony/Danielle/Tim

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Red Band Warm-Up

Part I: Strength

1 - 1 - 1 - 1 - 1 - 1 - 1

Thruster/Push Press/Push Jerk/Split Jerk

Part II: Conditioning

2 Rounds For Time 

20 Swings 53

15 Wall Balls 20/8

10 TTB/Strict Leg Raises

Rest 5 Minutes

2 Rounds For Time

15 Swings 53

10 Wall Balls 20/8

5 TTB/Strict Leg Raises

Rest 5 Minutes 

50/30 Cals A.D. For Time

Part III: Stretch

Ryan and Janel 150126

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Red Band Warm-Up

Part I: Strength

2 Rounds 

30" Stand Dips

30" Push-Ups

30" Burpees

Rest 1 Minute

30" Pull-Ups (Purple/Purple)

30" Dual  Ring Rows

30" Single Arm Row

Part II: Conditioning

3 Rounds For Time

150/100 Single Unders

50/40 Air Squats

25/15 Calories

Part III: Stretch
2 Min Couch Stretch
Banded Hammies

Danielle 150122

Part I: Strength

Death By Front Squat #45

Starting at 3

Part II: Conditioning

21 - 15 - 9

Reverse Lunges 15#
12 - 9 - 7
Push-Ups

50 Single Unders After Each Round

Part III: Stretch
2 Min Couch Stretch
Banded Hammies

Tim 150121

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Part I: Tempo Back Squat 

1 x 8 Bar (45)

1 x 6 x 30% (75)

1 x 4 (50%) (100)

1 x 3 (60%) (150)

5 x 3 Starting @ (170,175,180,185,190)

Part II: Conditioning

3 Total Rounds

30" On/30"Off

DUs

DB Thruster 25

Step-Ups w/DBs

Burpee Over the Box

Part III: Core

Accumulate 2:00 in an L-Sit

Anthony & Danielle 140119

Mobility
Barbell Quads, 
Posterior Chain: Lax Ball Hamstrings On Box, PVC Good Mornings

Part I: Skills 

Three Sets NFT

Pull-Ups: Pause 1" in hollow rock, 2" at top of the movement

L - Sit 30 - 45"

Part II: Conditioning

Three Rounds For Time For Time:

10 Cals A.D. 

10 Strict Burpees

@6:00 Minutes Complete Three Rounds For Time

10 Dumbell Strict Press 30/20

10 Weighted Step-Ups

@12:00 Minutes Complete Three Rounds For Time

8 Dual Ring Rows

8 Strict Ring Dips/Stand Dips

@18:00 Minutes Complete Three Rounds For Time

10 Cals A.D. 

10 Strict Burpees

Part III: Stretch
2 Min Couch
Banded Hammies

Anthony & Danielle 150119

Part I: Tempo Back Squat 

1 x 8 Bar (45/15)

1 x 6 x 30% (75/35)

1 x 4 (50%) (100/45)

1 x 3 (60%) (150/75)

5 x 3 Starting @ (170,175,180,185,190)/(80, 80, 85, 85, 90)

Part II: Conditioning

3 Total Rounds

30" On/30"Off

OHS 75/35

Burpee/Push-up

Thruster

TTB/Burpee

Part II: Core

Accumulate 2:00 in an L-Sit