ANNOUNCEMENTS


Friday, September 28, 2012

28 Sept Combined Core (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, September 26, 2012

26 September Combined Core (Obj: All out alloutness)

Warm up well

Pullups 4sets  x 8reps (use weights if you need to)

A then B then repeat
A)

  • KB Swings :60
  • Shoulder Bridge : 30 
  • Goblet Squat :30
  • Mil Press R :30
  • Mil Press L :30
  • Rest :60
B) 
  • Burpees :60 
  • Crab Turnover Press :30
  • Hack Squat :30
  • Single Arm Bent Rows R :30
  • Single Arm Bent Rows L :30
  • Rest :60
C then D then repeat
C) 
  • Sprawls :60
  • KB Juggle Rows : 60
  • Tripod Overhead Reach :30
  • OH Lunge R :30
  • OH Lunge L :30
  • KB Swings :30
  • Rest :60
D) 
  • Sprawl to Roll :60
  • 1 Leg KB Deadlift L  :30
  • 1 Leg KB Deadlift R :30
  • OH Squat L :30
  • OH Squat R: 30
  • Bridge Pullover to KB Pushup : 60
  • Rest :60


Friday, September 21, 2012

21 Sept Combined Core (Obj: Conditioning)


5x
Pullups Max +3 negatives
Rest :90

5 min:
1 KB Figure 8                      10
Sprawl to Dbl KB Clean & Press        10

10 min
1 KB Swing                          10
Alligator Crawl 5 l/r
Farmer Carry (Stairs)     2

5 min
Ball Alphabet               :10 break after Z

Wednesday, September 19, 2012

19 Sept Combined Core (Obj: Conditioning)



Muscleups 2 (or pull-ups/presses)
Burpees 25
Rest :60

Muscleups 4 (or pull-ups/presses)
Sprawl & Alt Clean & Press 10l/r
Rest :60

Muscleups 6 (or pull-ups/presses)
Single Arm Dumbell Snatch 10 l/r
Rest: 60

Tabata Finisher  8x  :20 exercise / :10 rest
·          Tabata 1: Crossover Pushups
·          Tabata 2: Russian Twist
Tabata 3:Goblet Squat, Curl & Press

Monday, September 17, 2012

17 Sept Combined Core (Obj: Conditioning)

Warm Up
·          Run  800m
·          Mobility Drills
·          MuscleUps/Stathoms 5

·          Run - 200m
·          Bodyweight Squats - 20

·          Run - 200m
·           Push Ups - 50

·          Run  200m
·          Rolling Deck Squats - 20

·          Run - 200m
·          Multi-Directional Lunges -20 l/r

·          Run - 200m
·          Burpees - 20

·          Run – 200m
MuscleUps/Stathoms 5

Friday, September 14, 2012

14 Combined Core (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

Wednesday, September 12, 2012

12 Sept Combined Core Class (Obj: Conditioning)


Warm up & Planche    15 min total

6x
1 Leg wall sits w/ dbl mil press       15 press*                  
Straight Leg Raise                              10                   
Weighted Front Squat                       10
Pleasant Spanish                                10 total
Turkish Situps                                     10*
Pullups                                                 10
Burpees                                               10
Rest :60

*alt left & right each set. 

Monday, September 10, 2012

10 Sept Combined Core (Obj: Conditioning)



Warm up well

Meat Grinder
(Short sprints combined with static # of squats and a ladder of pushups & abs. After each sprint – do Pushups, Abs & Squats.)
·          Sprint (50m or gravevine on stairs 2x)
·          Pushups 1 – 10 -1*
·          Abs 1-10-1*
·          Squats 10

*Increase by on for 10 sets then decrease by one

Friday, September 7, 2012

7 Sept Combined Core (Obj: Intensity Conditioning)


warm up

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

Wednesday, September 5, 2012

5 Sept Combined Core (Obj: Strength Endurance)


Planche                                3 min

Spartan Run:     
Run Stairs (skip step)  55# /35#              8x 
Pushups                                                     100
Abs of Choice                                           100
Run Stairs (skip step)  55# /35#              8x 
Pushups                                                      75
Abs of Choice                                             75
Run Stairs (skip step)  55# /35#              8x 
Pushups                                                      50
Abs of Choice                                             50

3X – Bar work
Frenchies                               1-2
Hanging L-Sits    5 sec Left/center/middle
Sideups                                                    5-8

Monday, September 3, 2012

3 Sept Combined Core (Obj: Intensity Conditioning)


Warm Up

(To determine how hard you should be working for all exercises: On a scale from 1(easy) - to 10 (Hardest) you should be working in the 8 - 10 range. - But if it ever hurts more then a 3 on the same scale - back down a bit.)

6 Rounds.
- Front Lunge Curl (30 sec - switch legs)
- Bridge Double Overhead Press (30 sec)
- Saxon Side Bend (30 sec)
- Upright Row (30 sec)
- Standing Twist Press (30 sec - left one round, right the other)
- Swings (30 sec)
- Rest 1 minute

Pullups: 6 sets of 3 - 5.
(If you need assistance do 3- 5 sec negatives. If they are easy add weight)