ANNOUNCEMENTS

Announcements:


Conditioning Class: Wednesday @ 7
Lots of bodyweight movements with some weights, sandbags and whatever else looks like fun. Tough, intense and a fantastic stand alone workout - or supplement to your normal routine. Whether you want to get fit or are a competitive athlete - begin here. The workout intensity will scale to your fitness level.

Advanced Class: Wednesday @ 6
Instructor Approval Required. Must demonstrate proper form for squats, KB swings, KB clean & press, KB snatches and unaided, dead hang pullups (5 women / 10 men)



Training Objective: Endurance & Work Capacity
The next few weeks we'll be working on using the strength & power we've developed for an extended period of time - building your ability to pull, hike, climb, work - for the long haul.

Expect high volume workouts!

Friday, March 16, 2012

16 March Advanced Core (Obj: Brute Endurance)



Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups


5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min


Cool down/ stretch
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16 March Conditioning Core (Obj: Endurance)

Warm up well

3 X :                                 Set A 25,           Set B 20,          Set C 15
Pushups                            25                        20                   15
Squat jumps                      25                       20                    15
Tiger Push                         25                       20                    15
Russian twists
w/ 35#/ 25#                     25                        20                    15
Diamond Pushups             25                        20                    15
Lunges l/r                         25                        20                    15
Pullups                             25                        20                    15
Reach throughs                 25                       20                     15
Chin up                            25                        20                    15
Lateral Hip Dips (l/r)        25                        20                    15
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