Anthony & Danielle 160630

WARM-UP (10)

Row  500

2 Rounds

5 Ring Rows

20 Bear Crawls

2 Rounds

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)/

3 x 30 Handstand Hold

Balance On 1 Hand

Forward Roll +

Headstand to Forward Roll +

Handstand to Forward Roll +

Handstand Walk to Forward Roll

UPPER BODY STRENGTH/SKILL (15)

Every Minute on the Minute For 10 Minutes

5 Superman Rocks + Handstand Walk/ 1 Strict Handstand Push-Up

Immediately Into

Every Two Minutes For 6 Minutes

Max Dumbbell Press 50/25

CONDITIONING I (20)

4 Rounds,

1:40 On/:20 Off (Preset WOD on Rower)

MIDLINE (15)

3 Super Sets,

20 Weighted Sit-Ups

10 Good Mornings 45#, Climbing

Anthony 160629

WARM-UP (10)

Row  500

2 Rounds

5 Ring Rows

20 Bear Crawls

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)

UPPER BODY STAMINA (20)

Every Minute on the Minute For 10 Minutes

1 Weighted Rope Climb

Into Death By TTB

Starting at 8, Increasing By 2 Reps Every Minute

CONDITIONING I (12)

5 Rounds For Time

10 Cals A.D.

10 Burpees

10 American or Russian Swings 53 or 70

STRETCH (10)

Anthony 160627

WARM-UP (10)

Row  500

5 Single Leg Glute Bridge on Bench
5 Single Leg Glute Bridge on Floor
10 Banded Squats

Thoracic Rotations

STRENGTH I (10)

Every Four Minutes Twenty Minutes

Front to Back Squat
10, 5, 3, 3, 3

STRENGTH II (15)

3 Sets
5 Pause Bench Press 125
10 DB Bench Press 60
1 TGU L + 100-Foot Carry
1 TGU R + 100 Foot Carry

MIDLINE (15)

3 Sets

45" Hollow Hold on GHD

10 Good Mornings 45#, Climbing

STRETCH (10)

Anthony 160627

WARM-UP (10)

Row  500

5 Hollow-Rocks

1 Weighted Ring Pull-Up (Rest 30")

Strict Muscle-Up (Just Do It)

STRENGTH (10)

Every Minute on the Minute For 7 Minutes

1.1 Cluster

Rest 10" Between Reps

CONDITIONING I (15)

Tailored Bergeron Beep Test

Every Minute on the Minute

Min1:  7 Thrusters 65

    7 Pull-Ups

                       7 Burpee No Push-Up

Min 2: 6 Thrusters 65

    6 Pull-Ups

                       6 Burpee No Push-Up

Min 3: 5 Thrusters 65

    5 Pull-Ups

                        5 Burpee No Push-Ups

Min 4:  4 Thrusters 65

     4 Pull-Ups

                          4 Burpee No Push-Ups

Min 5: ~Rest

Min 6:  Repeat in Reverse

MIDLINE (15)

3 Sets

12 Toe to Rings

10 Good Mornings 45#, Climbing

STRETCH (10)

Anthony 160623

WARM-UP (10)

Row 1000m

CrossOver Symmetry (Blue Bands)

Stretch

STRENGTH (15)

A1.  Build to a Deficit HSPU

A2.  Shoulder Tap Drills

B1.  Perform 5 Negatives ASAP (10" Min)

CONDITIONING I (15)

4 Rounds

10 Burpees

Monkey Bar Down Rig

5 Burpees

Monkey Bar Down Rig

CONDITIONING II (15)

For Time

Bodyweight Lunge 2 Laps Around Building

Kit 160621

WARM-UP (10)

Bike 1 Mile

20 Glute Bridges On Bench

20 Glute Bridges on Floor

Ten Second Handstand Hold + One Negative

5 x 3 Deficit Snatch Deadlift, Climbing

SKILL/STRENGTH (20)

Alternate Between 5 Sets of:

5 Banded Front Squats

&

Successive Pull-Up Complex

1 Beat Swing + 4x

{One Knee Pop +

One Kipping Pull-up}

STRENGTH II (10)

4 Rounds For Time

50 Foot Front Rack Walking Lunge 65

100 Foot Overhead Carry 65

10 Knees to Elbow

Anthony & Danielle 160621

WARM-UP (10)

Bike 1 Mile

Stretch

STRENGTH (15)

Every Minute For 12 Minutes
Min 1:  5 Glutes Bridges From Floor 95/65

Min 2:  5 Deficit Snatch Width Deadlifts 115/75

Min 3: 10 Reverse Flys 20/10

CONDITIONING (30)

30 Min AMRAP Or Complete 5 Rounds

A.B. 20/14 Cals

100 FeetBear Hug Sandbag 70/50

Run 400m

50 Feet Yoke Carry  220/180