Anthony & Danielle 150930

WARMUP (15)

Row 350m

Then 2 Rounds of 

20 Wall Balls Unbroken 14

6 Single Leg RDLs w/ KB

STRENGTH (20)

Build to a Heavy Snatch Single

4 Sets of 

8 TNG Snatches Starting at 60% 1 RM

Followed Immediately By 2 Rope Climbs

CONDITIONING (24)

5 Rounds

{1 Lap 

Rest 45"}

Rest 3 Minutes

Repeat

Target Time:  1:00 - 1:02

STRETCH (10)

Anthony & Danielle 150928

WARMUP (15)

Run 4 Laps

Then 3 Rounds of 

10 Heavy Wall Balls

10 GHD Sit-ups

STRENGTH (15)

Front Squat

4 x 5 @  65, 70, 75, 75

CONDITIONING (24)

12 Minute Bergeron Beep Test

5 Pull-Ups

5 Thrusters

5 Burpees

STRETCH (10)

Anthony & Danielle 150925

WARMUP (15)

3 Rounds

A.D. 15/10 Cals (60% Effort)

10 Box Jumps

10 GHD Sit-Ups

 CORE (8)

8 Min EMOM

5 V-Ups + 7 HR

STRENGTH (15)

Build to a Heavy

3 RM Push Press EMOM 10

CONDITIONING (24)

4 x 800m

Rest 0:90 Between Intervals

Goal Pace 0:58/Lap; 1:10/Lap

  

STRETCH (10)

Anthony & Danielle 150924

WARMUP (15)

3 Rounds

A.D. 15/10 Cals (60% Effort)

20 Unbroken Wall Balls

20/10 DUs (Immediately Following)

 

 

MOBILITY (8)

Shoulders

 

CONDITIONING (30)

30 Min AMRAP

Row 350/300

2 Burpee Muscle-ups/10 Burpee Pull-ups

10 OHS 95/55

Farmer's Carry The Length of the Driveway 53/35

Anthony 4 Rounds

Danielle 3 - 4 Rounds

  

STRETCH (10)

Anthony & Danielle 150922

MOBILITY (8)

Squat Therapy

  

CONDITIONING I (16)

8 Min AMRAP

8 Back Squats 115

8 KBS 53/35

Rest 8 Minutes 

CONDITIONING II (14)

7 Min AMRAP

7 S2O 95/55

7 Push-Ups

7 Box Jumps

CONDITIONING II (12)

6 Min AMRAP

8/6 Cals A.D.

8/6 Burpees

8 Burpees

Anthony & Danielle 150921

ARMUP (10)

Row 350m

50 Wall Balls For Time

 

 

MOBILITY (8)

Hamstrings

 

STRENGTH (15)

Every 3 Minutes For 15 Minutes

Trap Bar Deadlift 

Start: 10 @155/95

Min 3: 7 @175/110

Min 6: 5 @195/125

Min 9:  7 @195/125

Min 12:  10 @175/110

  

CONDITIONING I (15)

1 Mile Run For Time

Rest 5 Minutes

 

CONDITIONING II (12)

EMOM 12

12/8 TTB

25/15 DUs

Anthony & Danielle 150918

WARMUP (10)

Row Drill

Walking Lunges w/Wall Ball

RDLs

 

 

MOBILITY (8)

Shoulder

 

STRENGTH (8)

EMOM 12

Even:  1 MU/5-6 Pull-ups

Odd:  4 - 6/3 HSPU

 

 

CONDITIONING I (24)

Sgt. Slaughter *Courtesy CFNE

3 Rounds

1 Minute to Complete:  Sprint to #1 and Back

2 Minute to Complete: Sprint to #3 and Back

3 Minute to Complete: Sprint 1 Lap

 

STRETCH (10)

Hamstrings