Anthony & Danielle 150809

WARMUP (15)

Row 700/500m

Ankle, Hamstrings, Hip and T-Spine Mobility

MIDLINE(30)

Every 3 Minutes For 15 Minutes 

10" Pause Front Squat 

Rest 3 Minutes

Every 3 Minutes For 9 Minutes

5 Good Mornings, Building

CONDITIONING (15)

For Time:

20 - 19 - 18 - 17 - 16 - 15 - 14 - 13 -12 -11 -10 DUs

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Burpee No Push-Up

STRETCH (10)

Anthony & Danielle 160808

WARMUP (15)

Row 500m

2 Rounds Scap Prep

CrossOver Symmetry Eye Level

30" Handstand Hold

2 Rounds Scap Prep + Skill Specific

CrossOver Symmetry Knee Level

Straddle to Forward Roll/Forward Roll Off Wall

UPPER BODY STRENGTH (20)

With a Continuously Running Clock,

Death By Unbroken Strict Pull -Up (Red Band)

Death By Pistol to Target, Increase By Two Reps Every Minute

Death By Strict HSPU/Stand Dip

TECHNIQUE (10)

2 Minute Running In Place While Supporting Barbell Overhead

Rest 1 Minute

2 Minute Banded Running In Place

Rest 1 Minute

SPEED (20)

5 Sets

Sprint-Jog-Walk-Recover

Kit 160805

WARMUP (15)

Row 500m

Banded Snatch Deadlift (15)

Burgener Warm-up

Banded Snatch Pull (15)

Crossover Symmetry - Shoulder Mobility 

4 Turkish Get-Ups

PEGBOARD EVALUATION (15)

Every 2 Minutes For 12 Minutes

1:  {30" Static Hold  OR

30" Dynamic Weight Shift OR

1 Peg Ascent (Balancing Push & Pull)}

HANSTAND WALK (10)

Every Minute For 10 Minutes:

Even:  Superman Rock + Handstand Walking Practice

Odd:  Handstand Walking On Plates

SNATCH PROGRESSION (15)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions
1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Power Position Snatch

B.  Every 90″ For 9 Minutes (Up to 6 Sets)
Work Backwards
1 Snatch Deadlift to Power Position +
1 Power Position Snatch +
1 Mid Thigh Snatch

Kit 160805

WARMUP (15)

Row 500m

Banded Snatch Deadlift (15)

Burgener Warm-up

Banded Snatch Pull (15)

Crossover Symmetry - Shoulder Mobility 

4 Turkish Get-Ups

PEGBOARD EVALUATION (15)

Every 2 Minutes For 12 Minutes

1:  {30" Static Hold  OR

30" Dynamic Weight Shift OR

1 Peg Ascent (Balancing Push & Pull)}

HANSTAND WALK (10)

Every Minute For 10 Minutes:

Even:  Superman Rock + Handstand Walking Practice

Odd:  Handstand Walking On Plates

SNATCH PROGRESSION (15)

A.  Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions
1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Power Position Snatch

B.  Every 90″ For 9 Minutes (Up to 6 Sets)
Work Backwards
1 Snatch Deadlift to Power Position +
1 Power Position Snatch +
1 Mid Thigh Snatch

Anthony 160805

WARMUP (15)

Row 500m

2 Rounds Scap Prep

CrossOver Symmetry Eye Level

30" Handstand Hold

2 Rounds Scap Prep + Skill Specific

CrossOver Symmetry Knee Level

Straddle to Forward Roll/Forward Roll Off Wall

GYMNASTICS (10)

10 Minute EMOM:

Even:  Superman Rock + Handstand Walking Practice

Odd:  Handstand Walking On Plates

STRENGH (20)

20 Minute Clock

4  Landmine Row to Press L & R

8 Bulgarian Squat L & R

8 Open Medicine Ball Rotation L & R

5 Seated Box Jump

CASH OUT (5)

15 DB Hammer Curls

15 Pull-Downs

Anthony & Danielle 160804

WARMUP (15)

Row 500m

2 Rounds Scap Prep

10 Reverse Flies

30" Handstand Hold

2 Rounds Scap Prep + Skill Specific

90/90 Crossover

Straddle to Forward Roll/Forward Roll Off Wall

GYMNASTICS (10)

10 Minute EMOM:

Handstand Walking Practice/Handstand Walking With Plates

CONDITIONING (20)

20 Minute Clock

100 Foot Farmer's Carry

30/25 Double Unders

50 Foot D-Ball/Sandbag Carry 100/75

25 Push-Ups

CASH OUT (5)

15 DB Hammer Curls

15 Pull-Downs

Anthony & Danielle 160802

WARMUP (15)

Row 500m

2 Rounds Scap Prep

10 Y, T, W

10 Incline+ (Heavy Chord)

1 Rounds Skill Specific

TBD

POWERLIFTING (20)

Bench Press

1 - 1 - 1 - 1 - 1

CONDITIONING (20)

50 Bench Press at 135/70

Everytime You Break 

30 Double Unders

BIRTHDAY WOD (15)

TBD

CASH OUT (5)

15 DB Hammer Curls

15 Pull-Downs

STRETCH (10)