Anthony & Danielle 150629

WARMUP (10):

3 Rounds

10 Banded Squats

5 Box Jumps

Jog 1 Lap

MOBILITY (10):

Hip M.O.B.

Spine

STRENGTH I (10):  

Every 2 Minutes for 10 Minutes

4 BackSquat 195/110-115

STRENGTH II (9):

Every 3 Minutes for 9 Minutes

Min 1:  20 KB Walking Lunges 44/25

Min 2: 8 DB Row R

Min 3: 8 DB Row  L

CONDITIONING (15):

3 Rounds

50M Prowler Push 60/15
150M Sandbag Run
Sprint Remainder

Rest 1:1 (Pick Up Bag)

Anthony & Tim

WARMUP:

3 Rounds

10 Banded Squats

5 Box Jumps

Jog 1 Lap

MOBILITY:

Hip M.O.B.

Spine

CONDITIONING:  

Against a 10:00 Clock

A.)  3 Miles A.D.

B.)  50 Front Squats 115

C.)150 DUs

D.)  75 KBS 53

E.)  25 Burpee Box Jump Overs

Anthony & Danielle 150626

WARMUP:

Jog # 2,3

6 Renegade Rows

Bear Crawl w/ Dumbbell, 12 Steps

MOBILITY:

Barbell Quads & IT Band

OLY:  

Every 90" For 15:00 (10 Sets)

1 Hang Snatch Pull + 1 Power Snatch + 1 Full Snatch

CONDITIONING I:  

4 Rounds:

30" On/30" Off

Calorie Row 

Burpees

Russian Swing

Anthony & Danielle 150625

WARMUP:

10 Minutes to Find a Heavy Hang Power Clean

CONDITIONING:  

For Time:

25 Pistols/Walking Lunges 25

10  HPC 105/45

20 Pistols/Walking Lunges

10 HPC 

15 Pistols/Walking Lunges

10 HPC

10 Pistols/Walking Lunges

STRENGTH:

EMOM Bench Press x 2 For 8 Minutes

CONDITIONING II:  

50 Strict Ring Dips For Time/60 Push-ups*

*Every Time You Break Run 400m/350m AFAP

Anthony & Tim 150624

WARMUP:

Tumbling

GYMNASTICS:

With a Running Clock

Every 90" For 9 Minutes

2 Weighted C2B Pull-ups

9:00 to 15:00

Establish Max L-Sit

15:00 to 21:00

3 Sets of Max DUs

Rest 1 Minute Between Attempts

STRENGTH:  

EMOM Front Squat For 8 Minutes

 (No belt, sleeves or olys)

CONDITIONING:  

"Wino"

5 Rounds

21 Thrusters 65/25s

21 DUs

15 Minutes to find a Heavy Squat Clean

Granite Games

10 Min AMRAP
5 Hang Squat Cleans
7 BARF

Rest 10 Minutes

Run 1200m
63 Wall Balls/KBS
36 Burpees/Pull-ups

Rest 10 Minutes
Heavy Sled Push
GHD Something

Kit

Skill:
Handstand Work/Walk
Kipping Pull-Up
Cluster

30 Min AMRAP
Min 1: Prowler Push Down & Back
Min 2: Tire Flip
Min 3: Rope Climb + 2 Kipping Pull-ups
Min 4:  Stone to Shoulder + 3 Ston Squats
Min 5:  5 Clapping Push-ups + 3 Burpees
MIn 6:  Rest