ANNOUNCEMENTS


Monday, April 30, 2012

30 April Advanced Core (Obj: Power)


Warm up well

Muscleup Ladder 5 -1

4X (all hvy)
·          KB Jumping  Squat 6
·          KB Pull Over Crunch :30

4X (all hvy)
·          KB Hanging Clean  6 l/r
·          KB Juggle Rows      6

4X
·          Sumo Toss & Squat 6
·          Dbl Windmills 6 l/r

30 April Conditioning Core (Obj: Strength Endurance)


Warm up well

8X
Man Makers        5
Rest :60

Pullup /H-Pull  pyramid  2-10-2 (by 2’s)
(If cannot do an unassisted pullup – do horizontal pulls on rings or low bar.)

5X
KB Sumo Toss & Squat    10
Rest :60

Cool down/ stretch

Saturday, April 28, 2012

27 April Advanced Core (Obj: Full Body Strength)


Warm up well

8X
Ring Cranks 3
Rest :90

8X
Dbl KB Jerk 3 (Hvy)
Rest :60

5X
Ring flys  5
Hollow Body 6
Rest :60

Cool down/ stretch

Friday, April 27, 2012

27 April Conditioning Core (Obj: Strength Endurance)


Warm up well

8X
Man Makers        5
Rest :60

Pullup /H-Pull  pyramid  2-10-2 (by 2’s)
(If cannot do an unassisted pullup – do horizontal pulls on rings or low bar.)

5X
KB Sumo Toss & Squat    10
Rest :60

Cool down/ stretch

Wednesday, April 25, 2012

25 April Advanced Core (Obj: Brute Endurance)


Warm up well

5X
KB Manmakers               5  (Hvy)
Windshield Wipers            5 -8
Rest 1 min

5X
Weighted Pullups        1-3 (1/2 bodyweight goal)
Weighted Ring Dips             5 (hvy)
Dbl racked KB Lunges            5 l/r  
Rest 1 min

3X
Squat Jumps  10
KB Figure 8’s    10 l/r
KB Juggling Rows  10 l/r
(no rest)

Cool down/ stretch

23 April Conditioning Core (Obj: Strength Endurance)


Warm up well

8X
Man Makers        5
Rest :60

Pullup /H-Pull  pyramid  2-10-2 (by 2’s)
(If you cannot complete an unassisted pullup – do horizontal pulls on rings or low bar.)

5X
KB Sumo Toss & Squat    10
Rest :60

Cool down/ stretch

Monday, April 23, 2012

23 April Advanced Core (Obj: Strength)


Warm up well

5X
·          Pullup Comeagains 3-5
·          Airborne Squats  10 l/r
·          Windmills 10 l/r
·          Rest 1min

5X
·          Round the world (ring)  3-5
·          SLR 3pt 3-5
·          Rest 1 min