Kit 160531

WARM-UP (10)

2 Rounds

100 Single Unders Rx Jump Rope

1 Min Goblet Squat Hold 35

2 Minutes Glute Bridges

30 DUs

30" Top of L-Sit Pull-UpHold

20 PVC Lift-Offs

10 Barbell Pause OHS

CROSSOVER SYMMETRY (15)

Activation

UPPER BODY STRENGTH (15)

6 Minute EMOM

3 Kipping Pull-Ups + 5 Single - Leg Deadlifts

Rest 1 Minute

5 Minute EMOM

10"  Ring Support + 1 Ring Dip Negative ASAP

Rest 1 Minute

5 Minute EMOM

Up to 3 Rope Pull-Ups + 5 Barbell Good Mornings

POWER (15)

6 Rounds
50m Sled Pulls (45# +)
10 KB Thrusters (25)

50m Baton Marches (50#+)

Anthony & Danielle 160530

WARM-UP (10)

100 Singles

1 Minute Squat Hold

30 DUs

10 Single-Leg Deadlifts

30 DUs

10 Glute Bridges (Back on Bench)

30 DUs

10 Glute Bridges (Back on Floor)

STRENGTH (25)

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

Pause Front Squat (Building)

Starting 95/65

*5 Weighted Dips/4 Ring Dips

CONDITIONING (10)

10 EMOM

Even: Pause Pull-Ups 6/3, 8/4, 8/4, 6/3, 9/5

Odd:  3 Burpees + 40/30 DUs

STRETCH (10)

Anthony & Danielle & Kit 160526

WARM-UP (10)

Jog 1 Lap

A.B. 0.5 Miles

Front Rack KB Carry to #1

Run 1 Lap

A.B. 0.3 Miles

Overhead KB Carry to #1

CONDITIONING I(15)

Sandbag Relay Run

For Time

3 Laps Each With 20lb Medball Alternating

Anthony 

4 Rounds For Time:

Sprint 1 Lap (<0:50)

Rest 2 Minutes

CONDITIONING II (15)

Anthony

CFLinchpin Test 6

3 Rounds For Time

18 Wall Balls

15 Pull-Ups

12 Swings

9 Handstand Push-Ups

3 Rounds For Time

21 Pendlay Rows
15 Reverse Flys
9 Lat Pull-Downs

Kit 160525

WARM-UP (10)

2 Rounds

100 Single Unders Rx Jump Rope

1 Min Goblet Squat Hold 35

2 Minutes Glute Bridges

30 DUs

30" Top of L-Sit Pull-UpHold

20 PVC Lift-Offs

10 Barbell Pause OHS

STAMINA (25)

3 Rounds NFT

1 Lap

Farmers Carry #3 & Back 35

1 Lap w/30 lb Medball

Farmers Carry #2 & Back 44

1 Lap w/50lb Sandbag

Farmers Carry #1 & Back 53

Rest 5:00 Minutes

20 Pull-ups For Time

POWER (15)

4 Rounds

6 Alt. Back Rack Barbell Lunges

10 Split Jumps

20 Toe Touches

30" Max Effort A.B.

Rest 3 Minutes

Anthony & Danielle 160524

WARM-UP (10)

2 Rounds

100 Single Unders

10 Ankle Flexers

10 T-Push-Ups

10 Pause OHS with Barbell

3 x 10 Shoulder Opener

STRENGTH (30)

24 Minute EMOM

Even: 3 OHS 115/65

Odd: 3 Bench Press 150/65

LACTATE THRESHOLD(40)

Row 500 at an Easy Pace 2:00/2:25

Row 500m at an Easy Moderate Pace 1:55/2:18

Row 500m at a Moderate Pace 1:48/2:12

Kit 160523

WARM-UP (10)

Row 500

30 Band Pull Aparts

30, 45, 60" Hold at Top of Pull-Up Bar

60" Banded Pigeon Stretch In Between Sets

SQUAT THERAPY/STRENGTH (10)

6 - 5 - 4 - 3 - 2 - 1
Pause Front Squat
2 - 2 - 2 - 2 - 2
Rope Climbs 

SKILL (10)
Power Snatch

CONDITIONING (20)

40 - 30 - 20 - 10 
Burpee
Wall Ball Balls 14
EMOM* 3 Snatch 45

Anthony 150523

WARM-UP (10)

2 Rounds

Row 300m

30" Active Hang From Pull-Up Bar

1 Min Handstand Hold

MOBILITY (5)

T-Spine

CONDITIONING (40)

For Time

Row 500M

5 Legless Rope Climbs

400M Run

4 Legless Rope Climbs

30 TTB

3 Legless Rope Climbs

20 Cals Assault Bike

2 Legless Rope Climbs

10 Man-Makers 25

1 Legless Rope Climb

 

Rest 10 Minutes

800m Run

30 Shoulder Press 75

800m Run

25 Push Press 95

800m Run 

20 Push Jerk 105