Anthony & Danielle 151202

PREWORKOUT

Barbell Mobility

WARM-UP (10)

3 Rounds 

30" SU

Rest 30"

30" DU

Rest 30"

10 Empty Barbell Squats

10 Empty Barbell High Hang Squat Snatch

BULLET PROOF SHOULDERS (15)

2 Rounds

10 x Sideplank Reverse Fly R&L

10 x Modified Y-Push-up Hold (3-4") Alt R&L

10 x Scap Pushup

CONDITIONING (20) 

Every 3 Minutes For 18 Minutes

3 Power Cleans 145/75

20 Wall Balls

40/20 DUs

STRETCH (10) 

Hips on Wall

Anthony & Danielle 151130

WARM-UP/RECOVERY (10)

3 Rounds 

Row 1 Minute @ 1:55/2:10

45" Single Unders

CROSSOVER SYMMENTRY (10)

15 Pull Downs

15 Wall Angels

15 External Rotations R & L

STRENGTH (20)

Every 2 Minutes 20 Minutes 

3 Back Squats, Starting @ 135, 90

Increase weight by 10/5 # Each Set

Stop at 215/135

The first 10 Minutes:

In Between Sets Perform 10/5 Plyo Push-ups

CONDITIONING (10) 

5 Rounds

Max Strict C2B Pull-Ups + Strict Pull-ups in 20"

/Max Strict Pull-Ups + Max Kipping Pull-Ups in 20"

Rest 1 Minute Between Rounds

Anthony & Danielle 151125

WARM-UP/RECOVERY (10)

A.D. 10 Cals

Row 20 Cals

300 Single Unders

MOBILITY (5)

More! Barbell Mobility

Including Ankles

BODY-BUILDING(10)

3 Sets,

A1. 8 - 10 Prone Barbell Row 95/65

A2. 8 Hollow Cast Pulls 15/8

CONDITIONING (30) 

Happy Thanksgiving Chipper

For Time:

2/1.5 Mile Bike

50 Wall Balls

25 GHD Sit-Ups

75/50 DUs

50 Kettlebell Swings

25 Burpee Box Jumps

Anthony & Danielle 151124

WARM-UP/RECOVERY (10)

2/1.5 Miles A.B.

Every 0.5 Miles Perform 5 Man Makers 25/15

MOBILITY (5)

Barbell Mobility

LACTATE THRESHOLD/BODY-BUILDING(20)

4 Sets

Bench Press 170/75

Barbell Row, Climbing

400/350 @ 1:50/2:10 Split

STRENGTH (10) 

Build to OH Walking Lunge

STRENGTH/SPEED (25) 

Every 5 Minutes For 25 Minutes

6 OH Walking Lunges

10 Split Jumps

20 Toe Touches

20" All Out-Sprint A.B. (RPM)

Anthony & Danielle151123

WARM-UP/RECOVERY (10)

A.B. Intervals

MOBILITY (5)

Banded Movements

GYMNASTICS(15)

Every 90" For Every 12 Minutes

Set 1:  4 Deficit Strict HSPU/Kipping HSPU

Set 2:  2 Muscle Ups/10 Pull-ups

Set 3: 40/20 DUs

Set 4:  12 TTB/8 Strict Leg Raises

STRENGTH (10) 

Build to Heavy Trap Bar Deadlift

CONDITIONING (20)

15 Rounds For Time:

5 Wall Balls 30/14

3 Burpees

1 Trap Bar Deadlift 185/115

STRETCH (5)

RYAN 151122

WARM-UP/RECOVERY (10)

6 Rounds of A.B.

30" On/30" Off, Climbing

CONDITIONING (20)

3 Rounds

5 Pull-Ups

10 Push-ups

Rope Pull

3 Rounds 

4 Burpees

8 Muscle Cleans 75

12 Strict Press 75

6 Rounds of A.B.

30" On/30" Off, Climbing

STRETCH (5)

Anthony & Danielle 151120

WARM-UP/RECOVERY (10)

Rowling'

250/200m

*Burpee Penalty

MOBILITY (5)

Hips/Calves

TECHNIQUE (5)
Jerk Footwork

STRENGTH (20)

15 Minutes to Work up to a heavy 2 - Position Squat Clean + Jerk

1. Mid Thigh

2. Floor

CONDITIONING (20)

"Rahoi"

6 Rounds For Time
36 Single Unders

6 Thrusters 95/65

6 Burpees

STRETCH (5)