Anthony & Danielle 161006

WARMUP (15):

2 Minute Row

2 Sets

12 Lying Side Delts
7 Arrows & 7 T-Presses

2 Minute Row

UPPERBODY  STRENGTH (15)

Every 90" For 12 Minutes:

Even: 8 Bench Press 145/70

Odd:  8 T-Bar Row 65/25

Every 90" For  12 Minutes:

7 Supinated Dumbbell Row 35/20

7 Incline Dumbbell Press 45/25

CONDITIONING (20)

50 DUs

25 Wall Balls 20/14

25 Hollow Rocks

40 DUs

20 Wall Balls 

20 Hollow Rocks

30 DUs

15 Wall Balls 20/14

15 Hollow Rocks

20 DUs

10 Wall Balls 

10 Hollow Rocks

10 DUs

STRETCH 

Hamstring GHD

Anthony & Danielle 161005

STRONGMAN WARMUP (15):

15 Min AMRAP NFT:

1:00 Bike

100m Sangbag Carry

10 Plate Burpees (45/25)

100ft Sled Pull (Hand Over Hand)

UPPERBODY  STRENGTH (15)

Every Minute on the Minute For 10 Minutes:

Even: 5 C2B/Ring Pull-Ups

Odd:  5 Ring Swings.1 Muscleup/5 Dips

CONDITIONING (20)

3 Rounds For Time

10 Push Press (35/25)

20 GHD Hip Extensions (25/15)

30/20 Calories

STRETCH 

Hamstring GHD

Kit 161004

WARMUP (15):

3 Minutes Bike

2 Sets

KB Wall Sit 35/25

Banded Shuffle

Ring Push-ups

1 Arm Dumbbell Raise 10/8

Bottom of Lunge Inverted Press

STRENGTH (30)

2 Super Sets of:

A

7 Kang Squats

1:00 GHD Hip Extension Hold

*25 DUs Between Sets

B.

**Handstand Progression**

6 Single Leg Squats Per Leg To Bench

*50 DUs In Between Sets

C.

7 Z Press (Off Bench)

45" Static Ring Hold

*75 DUs In Between Sets

SNATCH PROGRESSION (30)

Every Minute For Six Minutes

1 Push Jerk +

1 OHS +

1 Snatch Balance

Every Minute For 8 Minutes

1 Snatch Lift-off +

1 Snatch Deadlift

Rest 

1 Snatch Deadlift to Power Position +

1 Snatch Pull

Anthony & Danielle 161003

WARMUP (20)

3 Minutes Bike

2 Sets

KB Wall Sit 35/25

Banded Shuffle

Ring Push-ups

1 Arm Dumbbell Raise 10/8

Bottom of Lunge Inverted Press

STRENGTH (30)

3 Supersets of:

A

7 Kang Squats

1:00 GHD Hip Extension Hold

B

7 Z Press (Off Bench)

45" Static Ring Hold

C

7 Supinated Dumbbell Row 

7 Incline Dumbbell Press

CONDITIONING (15)

Every 5 Minutes For 15 Minutes

20 Walking Lunges 

15 Jumping Lunges

10 Split Jumps

1 Shuttle Sprint

Tyler 161001

WARMUP (15):

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

300m Lunge

2 Sets

12 Lying Side Delts
7 Arrows & 7 T-Presses

UPPERBODY  STRENGTH (30)

3 Super Sets of:

A.

8 Single Leg Squats Per Leg To Bench

10 Plate Raises

 *25 Single Unders Between Sets

B.

10 Landmine Rows Per Arm (Challenging Weight)

10 Glute Marches Per Leg

*50 Single Unders In Between Sets

C.

10 Single Arm/Single Leg Rows

10 Hollow Rocks

*Double Unders In Between Sets

EXPLOSIVE STRENGTH (25)

3 Rounds

Every Minute For 15 Minutes

Minute 1:  10 Heavy Wall Balls

Minute 2:  10 Box Jump Step Downs

Minute 3:  30" Jump Rope

Minute 4: 20" Assault Bike Sprint

Minute 5: Rest

STRETCH 

Couch Stretch

Anthony & Danielle 161001

WARMUP (15):

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

3 Sets

12 Lying Side Delts
7 Arrows & 7 T-Presses

Banded Shoulder Stretch Series

GYMNASTICS (20)

Follow the Leader

A
Tripod & Scaled Tripod

Headstand & Scaled Headstand

B
Headstand Dismount Drill

Fall - Pause - Press

Fall - Press

Fall- Olympic Press

C
Pike Push-ups

PIke Push-ups w/ Elevated Leg

Wall Facing HSPU

D

Kick to Handstand

E

Tumbling

F 

Handstand Dismount

CONDITIONING (25)

Every Minute For 20 Minutes

Minute 1: 15 Heavy Wall Balls

Minute 2: 10 Box Jumps 24/20"

Minute 3: 20" Double Unders -> 20" Single Unders

Minute 4: 30" Sprint Max Cals on A.B.

Minute 5: Rest

Kit 161002

WARMUP (20)

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

300m Lunge

Plated Shoulder Stretch

STRENGTH WARMUP (10)

Every Minute For 5 Minutes

1 Behind the Neck Push Jerk +

1 OHS + 

1 Snatch Balance

Then

Every Minute For 5 Minutes

1 Behind the Neck Split Jerk +

1 OHS

CONDITIONING (20)

Fort Time:

8 Power Clean

7 Hang Squat Cleans

6 Split Jerks

8 Beat Swings 

7 Knee - Ups

6 Kipping Pull-Ups

6 Power Clean

5 Hang Squat Cleans

4 Split Jerks

6 Beat Swings 

5 Knee - Ups

4 Kipping Pull-Ups

4 Power Clean

3 Hang Squat Cleans

2 Split Jerks

4 Beat Swings 

3 Knee - Ups

2 Kipping Pull-Ups