ANNOUNCEMENTS


Friday, March 30, 2012

30 Mar Advanced Core (Obj: Brute Strength)


Warmup

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
·          Snatch / Airsquats
·          Grasshoppers / Wallsit
·          Bridgepress / Dbl Stair Hop
·          Juggle Row / Tripod Overhead Reach
·          Weighted Pullup 10

30 Mar Core Conditioning (Obj: Endurance)


Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
  • ·          Cossack Lunge (Or warrior lunge)
  • ·          Swing Plank  (Or w/ knee)
  • ·          Airborne Squat (or w/shin)
  • ·          Spiderman Pushup (or w/knee)

10 min X-Fit
  • ·          10 Pushups
  • ·          10 Russian Twists
  • ·          10 Squats

Cool Down

Wednesday, March 28, 2012

28 Mar Advanced Core (Obj: Brute Endurance)


Warmup

Death by Kettlebells
A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r

B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill

C – Leg Burner
OH Squat  10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r
Air Squat 20

D- Swings
(Follow each set with hot potato  10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing  10 l/r

E – Round the World (Follow each set with RTW 5 l/r) 
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r

F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings



28 Mar Conditioning Core (Obj: Endurance)


Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
  • ·          Cossack Lunge (Or warrior lunge)
  • ·          Swing Plank  (Or w/ knee)
  • ·          Airborne Squat (or w/shin)
  • ·          Spiderman Pushup (or w/knee)

10 min X-Fit:
  • ·          10 Pushups
  • ·          10 Russian Twists
  • ·          10 Squats

Cool Down

Monday, March 26, 2012

26 Mar Advanced Core (Obj: Brute Endurance)


Warmp up

2X Straight up set
Assisted Airborne Squats                     10
Pullups                                                    10
Pushups                                                  20

2X  Midreturn* set :05 holds
Assisted Airborne Squats                  10
Pullups                                                  10
Pushups                                                20   

2X  Slow Set :10 sec
Assisted Airborne Squat                        10
Pullups                                                  10
Pushups                                                20  

*Midreturns begin with a full push or pull. On the return to the starting position, stop & hold at the halfway point for x time. Fully push or pull a second time and then return to starting position. Example in  a pullup: Pull all the way up, return down halfway & hold for 5 sec. pull back up and return down.