Anthony & Danielle 17930

WARM-UP

Row 500
25 Banded Hip Extensions (Damper 6/4)
Row 400
20 Banded Hip Extensions (Damper 8/6)
Row 300 
15 Banded Hip Extensions (Damper 10/8)

PART I: STRENGTH

12 Min EMOM

Med Ball Lunge Right 30/20
40" Banded Clamshell Plank Right
Med Ball Lunge Left 30/20
40" Banded Clamshell Plank Let

PART II: CONDITIONING

4 Minute Clock
Bike 1/2 Mile
Remaining Time - AMRAP 6 - 8 Strict Dumbbell Press 35/20

Rest 4

4 Minute Clock
25 Burpees to Pull-up Bar
Remaining Time - AMRAP 4 - 5 Pull-ups/8 - 10 Ring Rows

Rest 4

4 Minute Clock
25 Box Jump Overs/60 Air Squats

Remaining Time - AMRAP 6 - 8 TTR/10 Moving Planks

Anthony & Danielle 170928

WARM-UP

Row 500/400m
SL Glute Bridge
Banded Hollow Pull-Apart
SL Sorensen Hold

PART I: STRENGTH

3 Sets
3 SL RDLs + 3 RDLs + 3 Reverse Lunges
 3 Slider Push-ups

3 Sets
B1. Trap Bar Deadlift
B2.  Bench Press

PART II: ACCESSORY

Every 3:30 For 14 Minutes

Burpee Shuttle Run
3 Sets
5/4 Cals
5/4 Burpees

Then 1 Round
9 Hang Cleans
6 Front Squats
3 Push Jerks

Then 30" Overhead Support With Kettlebells

Anthony & Danielle 170925

WARM-UP

Row 500/400m
Run 2 Laps
Assault Bike 0.7/0.5 Miles

PART I: STRENGTH

Every Other 90" For 9 Minutes Alternate (With a Partner) Between:

1. Manmakers 35/20 

2. Rest

PART II: ACCESSORY

3 Rounds#2 Carry 70/35
5 Tempo Goblet Squat 53/35 @ 5345
30" Tuck Sit/Moving Plank 15
60" Sorensen Hold w/ 15/10# Plate

Kit 170922

WARMUP (10):

3 Rounds Not For Time

30" SA Ring Support
5 SA Ring Rows

6 Ring Push-ups
1 Skin the Cat

3 x Tuck Lever

OLYMPIC TECHNIQUE (15):

5 Minutes to Build to a Heavy Muscle Snatch

5 Minutes to Build to a Heavy
Snatch Pull (No Arm Bend, Arm Bend) + High Hang Power Snatch

5 Minutes to Build to a Heavy
Snatch Pull (No Arm Bend) + High Hang Squat Snatch

STRENGTH & CONDITIONING (20)

20 Minute EMOM
Minute 1: 10 Winshieldwipers Hanging From Bar
Minute 2:  Sandbag to Shoulder
Minute 3:  8 - 10 Slideboard Body Saw
Minute 4: Heavy Yoke Carry

Kit 170919

WARMUP (10):

3 x 5 PVC Pipe Raises
"Hip Flexor Parallette Drill"

OLYMPIC TECHNIQUE (15):

5 Minutes to Build to a Heavy Muscle Clean

5 Minutes to Build to a Heavy
Clean Pull (No Arm Bend, Arm Bend) + High Hang Power Clean

5 Minutes to Build to a Heavy
Clean Pull (No Arm Bend) + High Hang Squat Clean

5 Minutes to Build to a Heavy
Hang Squat Clean + Segmented Squat Clean

STRENTGH(15):

A.  Jerk Recovery
3 x 5 

GYMNASTICS CONDITIONING (20)

3 x 30" Tuck Lever

3 Rounds For Time:
30 DUs
30" Tuck on Parallettes
10" HSPU Negative
30" DUs
30" Pull-Up Hold
10" HSPU Negative
30 DUs
30" Ring Support
10" HSPU Negative
30 DUs

Anthony & Danielle 170919

WARM-UP

Tabata Row
Easy, Moderate, Moderate-Hard, Hard

PART I: SCAPULAR STABILITY

3 Sets
3 - 4 Ring Pull-ups/Ring Rows @ 32X2
5 - 6 Arnold Press From Lunge @ 32X2

2 Sets
Straigth Arm Press Down x 20
Plate Raise x 20

PART II: CONDITIONING

21 Minute Clock

3 Minute AMRAP

Row -> 750m/550m

Minute 4: 30 Seconds Air Squats

Minute 5: 30 Seconds of Box Jumps/Step-ups

Minute 6: 60 Seconds Single Unders

Minute 7: Rest

Anthony & Danielle 170916

WARM-UP

10 Box Jumps
50m Row
8 Box Jumps
100m Row
...
2 Box Jumps
250m Row

PART I: SCAPULAR STABILITY

3 Sets
6-8 Half Kneeling Landminepress @ 3111
8 Bent-Over KB Row 35/20 

3 Sets
6-8 Seated Double KB Press 30
4 - 6 Single-Arm Pull-ups/Ring Rows @3112

PART II: CONDITIONING

20 Minute EMOM
Minute 1:  12 Alternating Dumbbell Curls + 12 Hammer Curls
Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute: 3:  15 - 20 Bench Dips
Minute 4:  Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute 5: 60 - 80 Single Unders