ANNOUNCEMENTS


Wednesday, May 30, 2012

30 May Combined Core Class (Obj: Work Capacity)


Pullups: Ladder 1-10-1

6 Rounds.
- Wall Sit / Plate raises (30 sec)
- Dbl KB Alternating Bridge Press  (30 sec)
- Windmill (30 sec)
- Incline Row (30 sec)
- Lunge Twist Press (30 sec – L one round, R the next)
- Push Press (30 sec)
- Rest 1 minute

Monday, May 28, 2012

28 May Conditioning Class (Obj: Pulling Endurance)


Warm up

6X
Pullups  w/ 5 sec negative         5 
KB Alt Floor Press                        8 l/r
No rest

5X
Airborne Squats  (bench)           5           
Pullovers                                       10
No rest

4X
H-Pulls  w/ 5 sec negative        5
Dips                                              10
No rest

3X
Burpees                           15
Rest :60

Cool Down

Friday, May 25, 2012

25 May Advanced Class (Obj: Power Endurance)


Warm up well

Pullups 25

4X
·          KB Clean & Push Press  15
·          Rest :60

2X
·          SB* Half Moon Snatch 12 l/r
·          Rest :30

3X
·          KB Snatch :30 l/r
·          Rest :30

3X
·          Straightleg Turkish Situps  10 l/r
·          SB*  Bearhug Squat 20
·          Rest :45

Pullups 25

*SB = Sandbag
Cool down / stretch

25 May Conditioning Class (Obj: Pulling Endurance)


Warm up

6X
Pullups  w/ 5 sec negative         5 
KB Alt Floor Press                        8 l/r
No rest

5X
Airborne Squats  (bench)           5           
Pullovers                                       10
No rest

4X
H-Pulls  w/ 5 sec negative        5
Dips                                              10
No rest

3X
Burpees                           15
Rest :60

Cool Down

Wednesday, May 23, 2012

23 May Advanced Class (Obj: Power)


Warm up well

4X
·          KB Snatch 15
·          Rest :45

2X
·          SB Alt Shoulder to Lunge :60
·          Rest :60

2X
·          KB Juggle Rows 20
·          Rest :45

2X
·          ½ T Getup  10 l/r
·          Singleled deadlift 15

2X
·          Pivoting Deadlift 20 l/r
·          Plank :60
·          Rest :60

2X
·          Jumprope :60

Cool down / stretch

23 May Conditioning Class (Obj: Pulling Endurance)


Warm up

6X
Pullups  w/ 5 sec negative         5 
KB Alt Floor Press                        8 l/r
No rest

5X
Airborne Squats  (bench)           5           
Pullovers                                   10
No rest

4X
H-Pulls  w/ 5 sec negative        5
Dips                                              10
No rest

3X
Burpees                           15
Rest :60

Cool Down