ANNOUNCEMENTS


Wednesday, January 30, 2013

30 January Conditioning Class (Obj: Power)


Warm up well

6X
Leg Throws  :30
Clapping Pushups  5 - 8

Rest :60

5X
Kettlebell Box Jumps (light weight)   8
Chest High pull-ups*       5X

5X
Thrusters (heavy)   5
Russian Twist (med weight) 10 l/r

* Or fast horizontal pulls

.



30 January Advanced Core (Obj: Power & Explosive Pulls)


Warm up well

5X
·          Bar Deadlift  3-5
·          Muscle Ups 3-5
·          Rest :90

5X
·          Sandbag Snatch, Push Press & Slam  5
·          Bar Ab Wheels  10

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


Tabata 8X(:20 work/:10 rest) Go all out during the work sets

  • Burpees

Monday, January 28, 2013

28 January Core Conditioning (Obj: Functional Strength)


Warm up well

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

5X
Pullups*     1-3 
Dips *                           5 (hvy)
Farmers Carry Stairs  (hvy)        2x

3X
Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

28 January Advanced Core (Obj: Strength)


Warm up well

Pullup pyramids 1-5-1 hvy
:15 sec rest per pull between sets

5X
·          Deadlift  hvy  1-3
·          Icecream Makers  3-5
·          Rest :90

5X
·          Clean & Jerk  1-3
·          Dragon Flag   3-5
·          Burpee Pullups
·          Rest :90

Friday, January 25, 2013

25 January Core Conditioning (Obj: Functional Strength)


Warm up well

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

5X
Pullups*     1-3 
Dips *                           5 (hvy)
Farmers Carry Stairs  (hvy)        2x

3X
Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

25 January Advanced Core (Obj: Strength)


Warm up well

Pullup pyramids 1-5-1 hvy
:15 sec rest per pull between sets

6x
·          Slow military press  :35
·          Dbl KB Squat :35
·          Slow pullups  :35
·          Windshield Wipers  :35
·          C&P to Squat  :35*
·          Renegade Rows  :35
·          Rest  :60

Cool down/ stretch

*Alternate Left and Right with each round.

Wednesday, January 23, 2013

23 January Advanced Core (Obj: Strength)


Warm up well

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

5X
Weighted Pullups                       1-3
Weighted Dips                            5 (hvy)
Farmers Carry Stairs  (hvy)        2x

3X
Armadillos :45


Cool down/ stretch

23 January Core Conditioning (Obj: Functional Strength)


Warm up well

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

5X
Pullups*     1-3 
Dips *                           5 (hvy)
Farmers Carry Stairs  (hvy)        2x

3X
Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

Monday, January 21, 2013

21 January Conditioning Class (Obj: Strength)


-warm up

2x
Pullups   3-5 (Weights if needed)
Rest :90

5X
-Dbl KB Romanian Deadlift 5 L/R
-Hvy Push Press 5

4x
Pullups   3-5 (Weights if needed)
Dbl KB Front Squat 5

3 x
-Hanging bicycle 5
-Ball Pushups (Feet on ball) 10

21 January Advanced Class (Obj: Strength)


Warm up well


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

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

Friday, January 18, 2013

18 January Conditioning Class (Obj: Strength)


-warm up

2x
Pullups   3-5 (Weights if needed)
Rest :90

5X
-Dbl KB Romanian Deadlift 5 L/R
-Hvy Push Press 5

4x
Pullups   3-5 (Weights if needed)
Dbl KB Front Squat 5

3 x
-Hanging bicycle 5
-Ball Pushups (Feet on ball) 10

18 January Advanced Class (Obj: Strength: Emphasis Push & Pull)


Warm up well


4X
Frenchies  1- 2
Dbl Clean & Press 5X
Rest :60

5X
Slow Pullups  3-5
1 KB Cossack Squat & Press 3-5 l/r
Rest :60

3X
Ice Cream Makers 3-5
Bar Dips        5X
Ball Pikes    5X

Wednesday, January 16, 2013

16 January Conditioning Class (Obj: Strength)


-warm up

2x
Pullups   3-5 (Weights if needed)
Rest :90

5X
-Dbl KB Romanian Deadlift 5 L/R
-Hvy Push Press 5

4x
Pullups   3-5 (Weights if needed)
Dbl KB Front Squat 5

3 x
-Hanging bicycle 5
-Ball Pushups (Feet on ball) 10

16 January Advanced Class (Obj: Fullbody Strength. Pulling Emphasis)


Warm up well

3X
Ice cream Makers 3-5
KB Swings  :60
Rest :60

4X
½ Turkish Getup 6 l/r
Circle Pushups  6 L/R
Rest :60

3X
Ice cream Makers 3-5
KB Swings  :60
Rest :60

4X
Kneeling Half Moons 6 l/r
Anyhows  3 L/R (Odd Weights)
Rest:30

2X
Weighted Pullups 5
Hollowbody :30
Rest :60

Monday, January 14, 2013

12 January Core Conditioning (Obj: Functional Strength)


Warm up well

2X
Pullups 5-8* Use weights if 5-8 are easy
Rest 2 min

3X
Turkish Situp    10 L/R
High Knee Hang  5-8 

2X
Pullups 1-3
Rest 2 min

5X
Bottoms Up Pushups  5
Sideups   3-5 l/r

2X
Pullups 1-3
Rest 2 min

3X
Plank – opposite knee to opposite elbow   10 L/R
Hanging L sits 5 sec Left, Center, Right

2X
Pullups 1-3
Rest 2 min

14 Jan Advanced Core (Obj: Strength - Pulling & Hips)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min

4X
Overhead KB Lunge      5 l/r
Renegade Row hvy   6 l/r
Rest :60

4X
Deadlift      5
Heavy Chin up   3
Rest :60

5 min
Turkish Get up  

Friday, January 11, 2013

11 January Core Conditioning (Obj: Functional Strength)


Warm up well

2X
Pullups 5-8* Use weights if 5-8 are easy
Rest 2 min

3X
Turkish Situp    10 L/R
High Knee Hang  5-8 

2X
Pullups 1-3
Rest 2 min

5X
Bottoms Up Pushups  5
Sideups   3-5 l/r

2X
Pullups 1-3
Rest 2 min

3X
Plank – opposite knee to opposite elbow   10 L/R
Hanging L sits 5 sec Left, Center, Right

2X
Pullups 1-3
Rest 2 min

11 Jan Advanced Core (Obj: Strength - Pulling & Pushing)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min


A)3x
-           Dbl Military Press  5
-           Windshield Wipers 5 l/r (slow & controlled)

2X
Heavy Pulls 1-3
Rest  2min

B) 3X
-           Bench Press 5
-           KB Cossack Lunge 5 l/r

2X
Heavy Pulls 1-3
Rest  2min

C) 3X
- Weighted Dips  5
- Dragon Flags 5

Cool down/ stretch

Wednesday, January 9, 2013

9 January Core Conditioning (Obj: Functional Strength)


Warm up well

2X
Pullups 5-8* Use weights if 5-8 are easy
Rest 2 min

3X
Turkish Situp    10 L/R
High Knee Hang  5-8 

2X
Pullups 5-8
Rest 2 min

5X
Bottoms Up Pushups  5
Sideups   3-5 l/r

2X
Pullups 5-8
Rest 2 min

3X
Plank – opposite knee to opposite elbow   10 L/R
Hanging L sits 5 sec Left, Center, Right

2X
Pullups 5-8
Rest 2 min

9 January Advanced Core (Obj: Strength - Pull Focus)


Warm up well

2X
Weighted Pullups 1-3
Rest 2 min

3X
1/2 Turkish Getup    10 L/R
Straight Leg Raise 

2X Weighted Pullups 1-3
Rest 2 min

5X
Marine Pushups Ups   3-5
Windshield Wipers   3-5

2X
Weighted Pullups 1-3
Rest 2 min

3X
Plank – opposite knee to opposite elbow   10 L/R
Hanging L sits 15 sec Left, Center, Right

2X
Weighted Pullups 1-3
Rest 2 min

Monday, January 7, 2013

7 January Core Conditioning (Obj: Overall Strength - Pulling Focus)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min

Each set 2X. Whole circuit 2X.

A)2x

-           KB Military Press  5
-           Floor Windshield Wiper (5 L/R slow & controlled)

2X
Heavy Pulls 1-3
Rest  2min

B) 2X
-           Side Press  (hvy) 5
-           KB Cossack Lunge 5 l/r

2X
Heavy Pulls 1-3
Rest  2min

Cool down/ stretch

7 January Advanced Core (Obj: Strength - Pulling & Lower)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min

4X
Double KB Squat       5
Renegade Row hvy   6 l/r
Rest :60

4X
Stairs farmers walk (Dbl KB)    2
Heavy Chin up   3
Rest :60

5 min
Turkish Get up  

Friday, January 4, 2013

4 January Core Conditioning (Obj: Overall Strength - Pulling Emphasis)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min

Each set 2X. Whole circuit 2X.

A)2x

-           KB Military Press  5
-           Floor Windshield Wiper (5 L/R slow & controlled)

2X
Heavy Pulls 1-3
Rest  2min

B) 2X
-           Side Press  (hvy) 5
-           KB Cossack Lunge 5 l/r

2X
Heavy Pulls 1-3
Rest  2min

Cool down/ stretch

4 January Advanced Core (Obj: Strength)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min

Each set 2X. Whole circuit 2X.

A)2x
-           Dbl KB Clean & Press  5
-           Windshield Wipers 5 l/r (slow & controlled)

2X
Heavy Pulls 1-3
Rest  2min

B) 2X
-           Side Press  (hvy) 5
-           KB Cossack Lunge 5 l/r

2X
Heavy Pulls 1-3
Rest  2min

 Cool down/ stretch

Wednesday, January 2, 2013

2 January Core Conditioning (Obj: Overall Strength - Pulling Emphasis)


Warm up well

2X
Heavy Pulls 1-3
Rest  2min

Each set 2X. Whole circuit 2X.

A)2x

-           KB Military Press  5
-           Floor Windshield Wiper (5 L/R slow & controlled)

2X
Heavy Pulls 1-3
Rest  2min

B) 2X
-           Side Press  (hvy) 5
-           KB Cossack Lunge 5 l/r

2X
Heavy Pulls 1-3
Rest  2min

Cool down/ stretch

2 January Advanced Core (Obj: Joint Resilience & Mobility)


Short Warm-up

Hvy Pulls: 1-3


Neck
·          Wall Neck Extension:
·          Paul Anderson Neck:
·          Chin Glides:
·          Jaw Opener:

Hvy Pulls: 1-3


Elbow
·          Elbow Greaser:
·          Beyond French Press:

Hvy Pulls: 1-3


Shoulder Girdle:
·          Shoulder Blade Walk:
·          Turkish Half Get-Up
·          Russian Karate Twist:
·          RKC shoulder rotate:
·          RKC Arm Bar:
·          Hack Chest Opener:

Hvy Pulls: 1-3


Hips & Knees:
·          Hack Squat:
·          Hack Hip Opener:
·          Russian Slalom:
·          Kneeling Lunge Plus:

Hvy Pulls: 1-3


Spine:
·          Back Roll Around:
·          Wall walker:
·          Good Morning Stretch Plus:
·         Russian Hockey Deadlift

Hvy Pulls: 1-3