ANNOUNCEMENTS


Friday, June 29, 2012

29 June Combined Core Class (Obj: General Toughness)


 3x
Ball Pass                                        10
Ball Twist                                       5 L/R
Ball Pushups                                     20

Pushups  50
Pump Stretch       5
Burpees 50
Pump Stretch       5
Thrusters  50
Pump Stretch       5
Pushups 50

Pullups:
15 / Rest :60
12 / Rest :60
9 / Rest :60
6 / rest :60

Wednesday, June 27, 2012

27 June Combined Core Class (Obj: Long Hard Work Endurance)


Planche                                3 min

Pullups (or H-Pulls)   25

Spartan Run:     
Run Stairs (skip step)  45# /35#              8x 
Pushups                                                     100
Abs of Choice                                           100
Run Stairs (skip step)  45# /35#              8x 
Pushups                                                      75
Abs of Choice                                             75
Run Stairs (skip step)  45# /35#              8x 
Pushups                                                      50
Abs of Choice                                             50


Pullups (or H-Pulls)   25

Monday, June 25, 2012

25 June Combined Core (Obj: Endurance)


(3 minutes)
Planche

(1 minute total)
Lever

V- Sits                     50
Burpees     50

3x
Single leg contra-lateral kb deadlifts       10 l/r
Single leg contra-lateral kb military press 10 l/r

Friday, June 22, 2012

22 June Combined Core Class (Obj: Fast Work)


3 minutes)
Ball Planche

Russian Twists      50 l/r

5X

Sumo Squat                          10
KB Juggle Rows                     10 l/r
Swing                                     10 l/r
KB Thrusters                         10
Pleasant Spanish                  10
Rest :60

Turkish Get ups             5 min (3 minutes)
Planche

Wednesday, June 20, 2012

20 June Combined Core Class (Obj: Endurance)


(1 minute total)
Lever

Pullups 20

5X – For time
Pushups   25
Box Jumps 25
Abs of Choice 25

Pullups 20

3x
Single leg contra-lateral* kb deadlifts       10 l/r
Single leg contra-lateral kb military press 10 l/r

Pullups 20

*contralateral – if you are standing on your left leg – dead lift/military lift with right hand. 

Monday, June 18, 2012

18 June Combined Core (Obj: Conditioning)




20X
Happy Feet variations  :30
Rest  :30

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups
(use assists / knee pushups if necessary)

3X
Reach Through                        10
Tiger Push                                10
Ankle Touches                        10 (l/r)
Kickstarts                                 10 (l/r)  35# / 45#

(If the weather is good - we might be up at Wendler Jr. High's field.) 

Friday, June 15, 2012

15 June Combined Core Class (Obj: Conditioning)


(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts       10 l/r
Single leg contra-lateral military press 10 l/r


5X
Lanwmowers   10 l/r
Hack Squats 10 (Hold weight behind back/glutes)
Ball Tucks 10
1 leg wall sits w/ mil press 10  l/r

Wednesday, June 13, 2012

13 June Combined Core (Obj: Conditioning & Mobility)


Planches w/ Pushups

3X
Swinging Tripod        10 l/r
Swinging Planche      10 l/r
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop    10
Tactical Popup       10

5X
-Pendulum Swing 15 l/r
-KB Tuck Jumps 15
- OH Waterpipe Squats 15
- Plyo Walkouts 15
- Rest :45

(5 Minutes)
Turkish Get-Ups                                

Monday, June 11, 2012

11 June Combined Core Classes (Obj: Hypertrophic Strength)


(3 minutes)
Planche


(1 minute total)
Lever

3x
Milkman Carry                    8 Laps
Tiger or HSPU                       10
3 pt SLR                                 5
1 Leg wall sit KB mil press                      10 l/r

Friday, June 8, 2012

8 June Combined Core Classes (Obj: Strength)


6X
Pistols or Airborne Squats   3-5  l/r
Windshield Wipers               3-5

Rest :60

Weighted Dips (hvy)             3-5
Weighted Pullup                   3-5
Rest :60

Wednesday, June 6, 2012

6 June Combined Core Classes (Obj: Work Endurance)


Warm up

Planche   5 min

6x
1 Leg wall sits w/ dbl mil press       15 press*                  
3pt Straight Leg Raise                        3                     
Dbl KB Front Squat                             15
Castle Pushups                                    15 total
Turkish Situps                                      10*
Pullups                                                  10
Burpees                                                 10
Rest :60

*alt left & right each set. 

Monday, June 4, 2012

4 June Combined Core (Obj: Work Capacity)

Pullups 20 


6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Windshield Wipers (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)



Pullups 20 

Friday, June 1, 2012

1 June Combined Core (Obj: Work Capacity)



6 Rounds.
- One Leg Romanian Deadlift (30 sec)
- Bridge Press Alternating (30 sec)
- Windmill (30 sec)
- Bent Over Row (30 sec)
- Split Stance Lift Up (30 sec)
- Clean (30 sec)
- Rest 1 minute

5X
Pullups  Max
rest :90