Anthony & Danielle 150831

WARMUP (10)

Row 500m

2 Rounds

5 Horizontal Ring Rows/5 Hips to Rings

7 Deadlifts 135/75

9 Box Jumps

MOBILITY (10)

Traps

CONDITIONING (40)

Against a 40 Minute Clock

0:00 - 10:00

Run 800m

Then

15/10 Strict Pull-ups

30/20 Push-ups

45/30 Air Squats

10:00 - 20:00

Run 800m

Then 3/2 Rounds

5 Pull-Ups

10 Push-ups

15 Air Squats

20:00 - 30:00

Run 800m

Then 3/2 Rounds

5 Pull-ups

5 Push-ups

15 Air Squats

5 Push-ups

30:00 - 40:00

1 Round

5 Pull-ups

10 Push-ups

 45/30 Air Squats

2/1 Rounds

5 Pull-ups

10 Push-ups

Then Run 800m

Anthony 150828

WARMUP (10)

2 Rounds

Row 300

5 KB Squats

5 Goat Bag Swings

5 Inverted KB Press L&R

MOBILITY (5)

Traps

SKILLS (20)

3 Clean Deadlifts (165 - 185)

5 Kipping Ring Rows/5 Hip to Rings (Superset)

Bench Press 8x130, 8x140, 6x160, 6x170

CONDITIONING (21)

4 Rounds For Time:

Row 400m

10 OHS 105

10 Pull-Ups

Anthony & Danielle 150826

WARMUP (10)

2 Rounds

Jog #3

5 Front Squats

5 Strict Press

5 Good Mornings

5 Strict Leg Deadlifts

MOBILITY (5)

Rack Position

BARBELL CONDITIONING (20)

Power Clean (115/50)

10 - 10 - 10 

*In between Sets

Max Effort Ball Up On Dip Stand

GYMNASTICS PULLING (10)

EMOM 5
10/7 Strict Ring Rows

CONDITIONING (21)

Every Minute For 6 Minutes

Minute 1:  15/12 Cals

Minute 2:  6 Burpee Box Jump Overs

Minute 3: 10 KB Walking Lunges

Rest 3 Minutes

Then 3 Rounds For Time

Anthony & Danielle 150825

WARMUP (10)

 2 Rounds

10 Push-Ups

30/20 DUs

10 Light Wall Balls

10 Barbell Good Mornings

MOBILITY (5)

Spiderman

STRENGTH (20)

Front Squat (205/120)

1 x 8 @ 85/50

1 x 5 @ 130/72

1 x 3 @ 150/85

1 x 1 @ 170/95

1 x 1 @ 195/110

1 x 1 @ 215/120

3 x 5 @ 0.85 of Today's 1 RM

METCON (10)

Every 4 Minutes For 12 Minutes

30 DUs

20 Wall Balls

10 TTB

CASH-OUT (15)

40/25 Push-ups

Rest 2 Minutes

30/20 Push-ups

Rest 90"

20/15 Push-ups

Rest 60"

20/10 Push-ups

Rest 30"

10/5 Push-ups

Anthony & Danielle 150824

WARMUP (10)

Row 500/400m

A.D. 1, 3/4 Miles

Run 4 Laps

MOBILITY (5)

Hamstrings & Hips

METCON (20)

"Kettlebells for Kids"

9 Min AMRAP

9 Swings 53/35

9 Burpees

9 Swings 53/35

9 Burpees

CASH-OUT (21)

Every 4 Minutes For 12 Minutes

Row 200m

10 Chinups

Ryan 150823

WARMUP (10)

 

MOBILITY (5)

Ankles & Calves, Shoulders

 

TECHNIQUE (20)

Headstand to Forward Roll

Headstand to Handstand to Forward Roll

Headstand to Handstand to Piorrette

 

Handstand Shoulder Shrugs

Handstand Shoulder Taps

Handstand Lateral Wall Walk

 

Kick to Freestanding Handstand

Assisted Freestanding Handstand Walk

CONDITIONING (21)

50 - 40 - 30 - 20 -10 DUs

10 - 8 - 6 - 4 -2 Pistols

 

5 Deficit HSPUs

Walking Barbell Lunge 75 Across Gym

6 Strict HSPUs

Walking Barbell Lunge 95 Across Gym

7 Kipping

Walking Barbell Lunge 115 Across Gym

Erica 082215

Friday (G_Volume Accumulation_I):

PART I:  Ring Pull-ups to Sternum

2 - 2 - 2 - 2 - 2 (Add weight if possible)

🎥 Film 3rd Set for Virtuosity🎥 

PART II:  Ring Dips

3 - 3 - 3 - 3 - 3 (Start each set from the bottom position, on knee if necessary, and reset every rep.)

🎥 Film 3rd Set for Virtuosity🎥