Anthony & Danielle 160331

WARM-UP (15)

Go Big

3 Tall Box Jumps

5 Bounding Broad Jumps

7 Cal Sprint A.D. 

Shoulder Opener

Press in Snatch

PVC Pass Thrus

STRENGTH/ACCESSORY   (20)

2 Second Pause OHS

10, 5, 3, 3, 3, 1, 1, 1.

CONDITIONING   (25)

Every 5 Minutes For 25 Minutes

45" A.B. (+68/+55 RPM), Transition 15"

60" Row @ 1:55/2:13 Split

Minute 3: Rest

Minute 4: Prowler Push

Minute 5: Rest

Anthony & Danielle 160329

WARM-UP (15)

Bike 3 Minutes

Quad Smash

OLY   (15)

15 Minutes to Build to a Heavy of the Day Clean & Jerk

CONDITIONING   (15)

3 Rounds For Time:

3 Power Cleans

2 Front Squats

1 Jerk

10 Pull-Ups

20 Push-Ups

30 Hollow Rocks 

Anthony & Danielle 160328

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Superman Rocks
7 Single Leg Glute Bridge

2:00 Lats - Myofascial Release
2:00 Couch Stretch
Ankle Dorsiflexion (Dynamic)

STRENGTH/ACCESSORY   (30)

Back Squat (Starting Weight 115/55)

10 Second Pause In Bottom

Every 3 Minutes
10, 5, 5,
Every 2 Minutes
3, 3, 3, 1, 1, 1

In Between Sets

3 Strict Muscle-Ups (With Slight Assistance)

10 Strict Pull-Ups (With Red Band)

STRENGTH/ACCESSORY   (15)

3 Rounds For Time

6/4 Cals (Upper Body Only)
2 Legless Rope Climb/2 Rope Climb

Anthony & Danielle 160325

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Hip-Back Extensions
10 Glute Bridges w/Band

2:00 Lats - Myofascial Release
2:00 Couch Stretch
Ankle Dorsiflexion (Dynamic)

STRENGTH/ACCESSORY   (15)

Front Squat with Belt (Starting Weight 135/75)

Every 3 Minutes
10, 10, 5, 5,
Every 2 Minutes
3, 3, 3, 1, 1, 1,

Then,

3 x 10 Strict Toe To Bar

STRETCH
2:00  Straddle to Bridge (With Wall Ball or Abmatt)
2:00 Couch Stretch
2:00 Ankle Stretch (Static)
2:00 Leg Extension on Bench
2:00 Sit and Reach

Anthony & Danielle 160324

WARM-UP (15)

Bike 3 Minutes

Shoulder Mobility

STRENGTH/ACCESSORY I   (15)

Turkish Get-Up Wave

5 Min AMRAP

1 TGU R & L

44,50,53,60,65,70/15,20,25,30,35

STRENGTH/ACCESSORY II (10)

A.1.  3 Deficit HSPU From 45, 2x45, 2x45+25, Parallettes/1.1.1 HSPU to Marker

A.2.  5 Ring Pull-Ups with Dumbbell

CONDITIONING (20)

For Time

1 Round 

50 DUs

30 Air Squats

20 Hang Cleans 105/50

2 Rounds

30 DUs

20 Air Squats

15 Hang Cleans 105/50

3 Rounds

20 DUs

15 Air Squats

10 Hang Cleans 105/30

STRETCH

Anthony & Danielle 160322

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Hip Extensions
10 Glute Bridges w/Dumbbell

STRENGTH/ACCESSORY   (15)

Pause Front Squat With No Belt

10, 10, 5, 5, 3, 3, 3, 1, 1, 1,

Starting Weight 115/65

In between Sets Perform
20 Dumbbell Flys (3 Sets Only)
20 Dumbell Row L & R (3 Sets Each Alternating

CONDITIONING (10)

3 Rounds For Time
6/4 Cals (Upper Body Only)
20 Push-Ups

3 Rounds For Time
6/4 Cals (Upper Body Only)
1 Legless Rope Climb/1 Rope Climb

STRETCH

Anthony & Danielle 160316

WARM-UP (15)

500/400m Row

2 Rounds

10 Broad Jumps

15 Lateral Hops

10 Lateral Box Jumps

10 Scissor Jumps

Shoulder Stretch

STRENGTH   (15)

4 x 8 Barbell Step-Ups 18/12"

3 x 5 Dips w/25lb KB/Ring Dips

CONDITIONING (18)

4 Rounds

200m Run

Rest 45"

18/15 Cal Row

Rest 45"

18/15 Cal Bike

Rest 45"

10 Burpee Box Jumps

Rest 45"

STRETCH