Kit 160914

WARMUP (15)

2 Minute Bike

CrossOver Symmetry Eye Level

Landmine Rows

GYMNASTICS (15)

12 Minute EMOM

Min 1: 25" Arch Rock

Min 2: 6 Unbroken Kipping Pull-Ups

Min 3: 40" Back Extension Hold

Min 4: Rest

OLYMPIC (15)

Every Minute For 6 Minutes

Build to a Challenging:

Behind the Neck Split Jerk +

Split Jerk

Rest

Every Minute For 6 Minutes (Up to 6 Sets)

Move Efficiently Off of the Floor

1 Clean Lift-Off +

1 Squat Clean +

1 Split Jerk

CONDITIONING (15)

15 Minute AMRAP

1 Squat Clean & Jerk (100)

2 Segmented Deadlifts Off Riser

3 Dips

40 Double Unders

Anthony 160914

WARMUP (15):

3 Minute Assault Bike

Lunges Down & Back

Squats with Plate

CrossOver Symmetry Variations

STRENGTH (20)

Every 2:30 For 15 Minutes

Pause Front Squat

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

95, 115, 125, 135, 145, 155, 155

CONDITIONING (25)

2 Rounds

30 Cal Row

15 Strict Press 115/95

30 Cal Row

15 Strict HSPU

30 Cal Row

15 Dips

STRETCH 

Shoulders

Kit 160912

WARMUP (15)

2 Minute Bike

UPPERBODY STRENGTH (16)

16 Minute EMOM

Min 1: 2 Banded Pull-Ups

Min 2: Tripod Position to Headstand Balance to KHSPU 

Min 3: GHD Hold

Min 4: Rest

OLYMPIC (25)

Every Minute For 6 Minutes

Build to a Challenging:

Behind the Neck Split Jerk +

Split Jerk

Rest

Every 2″ For 12 Minutes (Up to 6 Sets)

Learn to Rotate Around the Bar

1 Clean Pull From Blocks +

1 Squat Clean From Blocks

Rest

1 Mid-Thigh Squat Clean +

1 Split Jerk

Every Minute For 6 Minutes (Up to 6 Sets)

Move Efficiently Off of the Floor

1 Clean Lift-Off +

1 Squat Clean +

1 Split Jerk

Anthony 160912

WARMUP (15):

3 Minute Assault Bike

10 Planche Push-Ups

20 Band Pull-Aparts

30" Ring Support

20 Band Pull-Aparts

30" L-Sit

20 Band Pull-Aparts

10 Planche Push-Ups

3 x 30" Planche Support

UPPERBODY STRENGTH (20)

Every 2:30 For 20 Minutes

0 - 2:30:  1 Pedboard Ascent (Legless)

2:30 - 5:00 15 Dumbbell Bench Press (60)

CONDITIONING (20)

EMOM 20:

8 Calories on the Assault Bike

STRETCH 

Hamstring on Box with Kettlebell

Tyler 160910

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

LOWERBODY STRENGTH (15)

Ever 2 Minutes For 12 Minutes

0-2:  Front Rack Support

2 - 4:  Front Rack Lunges

CONDITIONING (25)

6 Sets

4 Box Jumps + 4 Broad Jumps

Prowler Push (Light)

40" Very Slow Air Squats (6 - 8 Sec Per Rep)

Rest 60 Seconds

STRETCH 

Hamstring on Box with Kettlebell

Lauren 160910

WARMUP:

2 Sets

15 Airsquats/Wall Balls

30" Row (Hard)

60" Row (Recovery)

Stretch 2 Minutes

Upper Body Crossover Symmetry

DEADLIFT TECHNIQUE SNATCH  1ST PULL TECHNIQUE (20)

Review Deadlift

Every 3 Minutes For 15 Minutes (Up to 6 Sets)

Be Patient and Learn to Hold all Positions

1 Snatch Lift – Off +

1 Snatch Deadlift +

1 Snatch Deadlift to Power Position +

1 Snatch High Pull

Rest 30"

1 Snatch Deadlift to Power Position +

1 High Hang Squat Snatch

CONDITIONING (20)

3 Rounds:

60 Second Strapless Row

10 Beat Swings

5 High Hang Squat Snatch

20 Front Rack Lunges (15LB)

Anthony 160909

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

3 x 3 Arch Holds

3 x 3 Headstand Holds

3 x 3 Handstand Push-Ups Facing Wall

UPPERBODY STRENGTH (15)

3 Sets:

Max Strict Handstand Push-Ups into Handstand Support For 30 - 60 Seconds

CONDITIONING (25)

6 Sets

4 Box Jumps + 4 Broad Jumps

Prowler Push (Light)

40" Very Slow Air Squats (6 - 8 Sec Per Rep)

Rest 60 Seconds

STRETCH 

Hamstring on Box with Kettlebell