Anthony & Danielle 160229

WARM-UP (15)

3:00 Minute A.B.

COS
1.) Pull-Down
2.) 90/90 Cross Over
3.)  Incline Press

ROM WOD

1.) Spiderman
2.) Banded Archer
3.) Puppy Pose 

STRENGTH (15)

1 x 10 25/15

Bench Press

5, 3, 2, 2, 1, 1, 1, 1

70, 80, 85, 90, 95, 100, 103, 105
140, 160, 170, 180, 190, 200, 203, 205
62, 72, 77, 80, 85, 87, 89, 91

STRENGTH II (15)

Olys & Belts

Every 3 Minutes For 15 Minutes, Build to a Relatively Heavy

5 Rep Back Squat

CONDITIONING (10)

EMOM DUs

25/20

Anthony & Danielle 160227

WARM-UP (15)

Stretch

CONDITIONING (20)

Every 5 Minutes For 25 - 30 Minutes, Alternate Between

Row 500/400, &

1 Round Fight Gone Bad {FGB}

FGB = 1 Minute of the following

Wall Balls 20/14

Weight Step-Ups 25/10

Push Press 75/45

Burpees

Anthony & Danielle 160226

WARM-UP (15)

Row 1:50/Rest 10"

Row 40"/Rest 20"

Row 30"/Rest 30"

Row 20"/Rest 40"

Row 10" (Full Sprint)

2 Rounds COS

CONDITIONING (20)

20 Min AMRAP

80 SUs

2 Man Makers 20/10

80 SUs

4 Man Makers 25/15

80 SUs

6 Man Makers  35/20

80 SUs

8 Man Makers 40/25

80 SUs

10 Man Makers 45/35

80 SUs

12 Man Makers 50/40

STRETCH (15)

Anthony & Danielle 160225

WARM-UP (15)

2 Rounds

10 A.B. (Fully Body)

10 Good Mornings (PVC)

10 Narrow Pass Through 

10 OHS (PVC, Narrow Grip)

Hip Stretch Sequence

CONDITIONING (30)

4 Rounds

20 Cal Row (Focus On Posture)

Rest 30"

20 Cal Assault Bike

40 Air Squats (AFAP)

Rest 2 Min

ACCESSORY (15)

3 Rounds For Time w/PVC

10 V-ups

10 Hollow Rocks

10 Knee-Tucks

Rest

10 Back Extensions Holding Plate

Anthony 160223

WARM-UP (15)

2 Rounds

10 Cal A.B. Legs

5 Cal Upper Body Only

2 Rounds

5 High Row

5 ATYT

10 Incline Press 

CONDITIONING (30)

3 Rounds of:

"The Seven"

7 Ring Dips 31X1

7 Ring Row 51X1

7 Knee Ups (Using Straps)

7 Push-Ups 51X1

7 Pull-Ups 31X1

ACCESSORY (15)

2 Round Superset:

10 Lateral Raises

20 Dumbell Curls (Alt.)

30 Triangle Pressdowns

Ryan O.

WARM-UP (10)

2 Rounds

10 Cal Row

10 Banded Shuffle

10 Glute Bridges

10 Banded Squats

10 GHD Back Extensions

Ironscap

CONDITIONING(15)

Every 10 Minutes For 40 MInutes

100 Single Unders

Run 1 Lap

1 Prowler Push

10 Cal Row

5 Stone 2 Shoulder

Anthony & Danielle 160218

WARM-UP (10)

2 Rounds

10 Cal Row

10 Banded Push-Ups

10 Banded Squats

10 GHD Back Extensions

STRENGTH (30)

10-9-8-7-6-5

Hex Bar Deadlift 215/135 

Bench Press 155/75

Clean 115/70

CONDITIONING(15)

5 Rounds 

20 Cal Row 

Rest 30"

20 Cal Bike

Rest 2 Minutes