ANNOUNCEMENTS


Monday, October 29, 2012

29 October Advanced Core (Obj: Strength)


Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
·          Dragon Flag Hold :30
·          Burpees :30
·          Straight Leg Raises :30
·          Reach Throughs :30
·          Straight Leg Full Circles :30
·          Bear Crawl (Stairs):30
·           Ice Cream Makers:30
·          Rest :60

Cool down/ stretch

29 October Core Conditioning (Obj: Strength)


Warm up well

Pullups / Negatives  10

8X (Heavy)
Man Makers        3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat    5
Rest :60

3X
Horizontal Rows  5-10
Rest :60

Cool down/ stretch

Friday, October 26, 2012

26 October Advanced Core (Obj: Strength)



5X
KB Manmakers               5 – 8 (Hvy)
Windshield Wipers            5 -8

5X
Weighted Pullups        1-3 (1/2 bodyweight goal)
Weighted Dips             5 (hvy)
Dble KB Lunges            5 l/r
(Racked position if you can or suitcase)

3X
Armadillos :45

*Alternate Left and Right with each round.

Cool down/ stretch

26 October Core Conditioning (Obj: Strength)


Warm up well

Pullups / Negatives  10

8X (Heavy)
Man Makers        3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat    5
Rest :60

3X
Horizontal Rows  5-10
Rest :60

Cool down/ stretch

Wednesday, October 24, 2012

24 October Core Conditioning (Obj: Strength)


Warm up well

Pullups / Negatives  10

8X (Heavy)
Man Makers        3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat    5
Rest :60

3X
Horizontal Rows  5-10
Rest :60

Cool down/ stretch

24 October Advanced Core (Obj: Strength)


Warm up well

Campus  3X
·          Ladders  1X 
·          Comeagains 3X
·          Double 2X
·          Rest   2 min

6x
·          Dbl KB Squat :35
·          Castle Pushups :35
·          Turkish Getup  :35*
·          Alphabet  :35
·          Russian Twists  :35
·          C&P to Squat  :35*
·          Rest  :60

Cool down/ stretch

Monday, October 22, 2012

22 October Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

22 October Advanced Core (Obj: Strength)


Warm up well

Campus  3X
·          Ladders  1X 
·          Comeagains 3X
·          Double 2X
·          Rest   2 min

5X
·          Frenchies (5 sec holds) 1-3
·          Dbl KB lunges  - racked  5
·          Russian Twists 10l/r
·          Rest 1min

5X
·          Ice Cream Makers 5
·          Slow Divebombers  5
·          Rest 1 min

Friday, October 19, 2012

19 October Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

19 October Advanced Core (Obj: Strength)


Warm up well

Campus  3X
·          Ladders  2X 
·          Double 2X
·          Rest   2 min

5X
Dbl Snatch 5X
Frenchies  1- 2

5X
KB Cossack Squat 3-5 l/r
Bar Dips        5X
Ball Pikes    5X

Wednesday, October 17, 2012

17 October Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

17 October Advanced Core (Obj: Strength)


Warm up well

5X  (Cycle through A & B) 
A
Turkish get up 3 L/R
Circle Pushups  10 L/R
KB Swings     :60
Rest :30

B
Squatting Turkish Get Up 3L/R
Juggle Rows   10l/r
KB Swings :30
Rest:30

5X
Weighted Pullups 5
Hollowbody :30
Rest :60

Monday, October 15, 2012

15 October Core Conditioning (Obj: Functional Conditioning)


Warm up well

5X
Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)
·          Rear Lunge Tri-Extension  :35
·          Dbl Bridge Press  :35
·          Windmill  :35*
·          Lunge Twist Press  :35*
·          Push Press to ½ squat  :35
·          Rest  :60


*Alternate Left and Right with each round.

Cool down/ stretch

15 October Advanced Class (Obj: Climbing Strength)


Warm up well

Campus  3X
·          Ladders  2X 
·          Double 2X
·          Rest   2 min

5x
1 Arm Sots Squat 3X l/r
Weighted Pullup  5X
Dragon Flags (or Straight Leg Raises) 5X

5X
Dbl Hang Cleans   5 l/r
Weighted Dips    5

Friday, October 12, 2012

12 October Core Conditioning (Obj: Functional Conditioning)


Warm up well

5X
Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)
·          Rear Lunge Tri-Extension  :35
·          Dbl Bridge Press  :35
·          Windmill  :35*
·          Lunge Twist Press  :35*
·          Push Press to ½ squat  :35
·          Rest  :60


*Alternate Left and Right with each round.

Cool down/ stretch

12 October Advanced Class (Obj: Climbing Strength)


Warm up well

Campus  2X
·          Ladders  2X 
·          Rest  :60
·          Power Throws 2X
·          Rest :60

5X
KB Manmakers               5 - 8
Windshield Wipers            5 -8
Crimp Hang  :30

5X
Weighted Dips             5
Dble KB Lunges            5 l/r
Sloper Lockoff  :30


Cool down/ stretch

Wednesday, October 10, 2012

10 October Core Conditioning (Obj: Functional Conditioning)


Warm up well

5X
Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)
·          Rear Lunge Tri-Extension  :35
·          Dbl Bridge Press  :35
·          Windmill  :35*
·          Lunge Twist Press  :35*
·          Push Press to ½ squat  :35
·          Rest  :60


*Alternate Left and Right with each round.

Cool down/ stretch

10 Oct Advanced Class (Obj: Full Body Strength)


Warm up well

Pullups / Negatives  20

6x
·          1Leg Romanian Deadlift Curl :35
·          Bridge Press (Alternate/Stabilized) :35
·          Bent Press :35*
·          Bent Over Row (Alternate/Stabilized) :35
·          Dragon Squat Lift Up :35*
·          Clean & Jerk :35
·          Rest  :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Monday, October 8, 2012

8 Oct Core Conditioning (Obj: Strength & Conditioning)


Warm up well

5 X 5
Pullups (with weights if needed)

6x
·          Front Lunge Curl  :35
·          Bridge Double Press :35
·          Standing Side Bend :35
·          Standing Twist Press :35*
·          Goblet Squats :35
·          Rest  :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

8 Oct Advanced Class (Obj: Climbing Strength)



Warm up well

Campus  2X
·          Ladders  2X
·          Rest  :60
·          Power Throws 2X
·          Rest :60

4X
Double KB Floor Press  6
Renegade Row                6 l/r
Big Crimp Hang :30
Rest :60


4X
Dbl KB Clean & Jerk            6
KB Pullover & Press  6
Lockoffs :30
Rest :60


5 min
Turkish Get up 

Cool down/ stretch

Friday, October 5, 2012

5 Oct Core Conditioning (Obj: Strength & Conditioning)


Warm up well

5 X 5
Pullups (with weights if needed)

6x
·          Front Lunge Curl  :35
·          Bridge Double Press :35
·          Standing Side Bend :35
·          Standing Twist Press :35*
·          Goblet Squats :35
·          Rest  :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 Oct Advanced Core (Obj: Strength)


Warm up well

Do 5  sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

-           Dbl KB Clean & Press  5
-           Weighted Pullups 5
-           Weighted Dips
-           Windshield Wipers 5 l/r (slow & controlled)


Cool down/ stretch

Wednesday, October 3, 2012

3 Oct Core Conditioning (Obj: Strength Conditioning)


Warm up well

5 X 5
Pullups (with weights if needed)

6x
·          Front Lunge Curl  :35
·          Bridge Double Press :35
·          Standing Side Bend :35
·          Standing Twist Press :35*
·          Goblet Squats :35
·          Rest  :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

3 Oct Advanced Core (Obj: Strength)


Warm up well

Pullups / Negatives  20

6x
·          1Leg Romanian Deadlift :35
·          Bridge Press (Alternating) :35
·          Side Press :35*
·          Bent Over Row (Alternating) :35
·          Split Stance Lift Up :35*
·          Clean
·          Rest  :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Monday, October 1, 2012

1 Oct Combined Core (Obj: Strength Endurance)


Warm up

500’s  (Because it's 200 better then those 300 jokers.) 
50 Goblet Squats
50 Planche Pushups
25 Box Jumps
25 Straight Leg Raises
25 Turkish Situps l/r (50 total)
25 KB Lunge & Clean l/r (50 total)
25 Circle Pushups l/r (50 total)
50 Icecream makers
50 KB Swings
25 Pullups