ANNOUNCEMENTS


Wednesday, February 27, 2013

27 Feb Advanced Class (Obj: Endurance)


Warm up well

Ladders: Pulls 1 – 5 Chins 5-1

Mini Leg Blasters
3X (no rest)
·          10 Squats
·          10 Lunges
·          10 Jumping lunges
·          10 Jumping squats   
        
        2x
        Jumpies   :30
f
4X
·          Sumo Hi Pulls :30
·          KB Pull Overs  :30
·          Juggling Bent Over Row : 30
·          Slow Bottoms Up Pushups :30
·          Rest :60

Cool down / stretch

27 Feb Advanced Class (Obj: Endurance)

Warm up

(Do A&B 2x then C&D  2x)
A
·   Alt Swings :30
·   Romanian Deadlift  :30 L
·   Romanian Deadlift :30 R
·   Press :30 L
·   Press :30 R
·   Circle Cleans :30
·   Rest :30

B
·   High Pulls :30
·   OH Squats :30 L
·   OH Squats :30 R
·   Crossover Pushup :30
·   Combat Figure 8 :60
·   Rest :30





C

·    OH Swing :30
·    Split Leg Rows :30L
·    Split Leg Rows :30R
·    Russian Twist :60
·    Hindu Pushups :30
·    Rest :30

D
·    Snatch :60 L
·    Snatch :60 R
·    TGU  2XL
·    TGU  2XR
·    Rest :30

E 5X
· Pullups  10w/20m
· Pleasant Spanish (CastlePushups) 20
· Rest :60



Monday, February 25, 2013

25 February Conditioning Class (Obj:Power)


Warm Up Well

Horizontal Pulls Ladder (Explosive)  
2-10-2 by 2’s

3X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  10

3X
·          Tiger Pushups    W 5/ M 10
·          Burpee to 180 jump   10

3X
·          Headstand  :30-:60  (free stand if possible)
Circle pushups    3-5 L/R

25 February Advanced Class (Obj: Power)


Warm up well


5X
·          Manmakers 6
·          Marine Pushups 3

Barwork  3X
·          Frenchies
·          Windshied Wipers
·          Typewriters
·          Sideups

Friday, February 22, 2013

22 February Conditioning Class (Obj: Power)


Warm Up Well

Horizontal Pulls Ladder (Explosive)  
2-10-2 by 2’s

3X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  10

3X
·          Tiger Pushups    W 5/ M 10
·          Burpee to 180 jump   10

3X
·          Headstand  :30-:60  (free stand if possible)
Circle pushups    3-5 L/R

22 February Advanced Class (Obj: Power)


Warm up well


6X
·          Switchgrip Pullups    5
·          Pleasant Spanish   10
·          1 Dumbbell Snatch 5 l/r
Sumo Squat & Toss 10

Wednesday, February 20, 2013

20 February Conditioning Class (Obj: Power)


Warm Up Well

Horizontal Pulls Ladder (Explosive)  
2-10-2 by 2’s

3X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  10

3X
·          Tiger Pushups    W 5/ M 10
·          Burpee to 180 jump   10

3X
·          Headstand  :30-:60  (free stand if possible)
-       Circle pushups    3-5 L/R

20 February Advanced Class (Obj: Power)


Warm Up Well

Chest Hi Pullup Ladder (Touch Chest to Bar)
2-10-2 by 2’s

3X
·          Stair Sprints – with sandbag, double step up 2x
·          Pleasant Spanish  10

3X
·          Handstand Pushups    W 5/ M 10
·          Burpee to 180 jump   10

3X
·          Headstand  :30-:60  (free stand if possible)
·          Alt 1-Arm pushups    3-5 L/R

Monday, February 18, 2013

18 Feb Conditioning Class (Obj: Plyometric Endurance)


Planche

Pulls:  2X
 Pullups                             3-5
 Chinups                            3-5
 Commando                      2-3

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Plyopushups   3-5 L/R
OH Lunges            5 l/r

Bar work & Box Jumps (2x):
  A1) Roll Ups     3-5 
  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r
  B2) Lateral Box Jumps           5 L/R

18 Feb Advanced Class (Obj: Plyo Endurance)


Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
·          10 Squats
·          10 Lunges
·          10 Jumping lunges
·          10 Jumping squats

4X
·          Sumo Toss & Catch :30
·          KB Pull Over and Press :30
·          Juggling Bent Over Row : 30
·          Hopping Pushups:30
·          Rest :60

Cool down / stretch

Friday, February 15, 2013

15 Feb Conditioning Class (Obj: Plyometric Endurance)


Planche

Pulls:  2X
 Pullups                             3-5
 Chinups                            3-5
 Commando                      2-3

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Plyopushups   3-5 L/R
OH Lunges            5 l/r

Bar work & Box Jumps (2x):
  A1) Roll Ups     3-5 
  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r
  B2) Lateral Box Jumps           5 L/R

15 Feb Advanced Class (Obj: Enduring Power)


Warm up well

4x
Muscle Ups Rings   3-5
Rest  :60

3X
Dbl Alt KB Snatch  8
KB Bottoms Up Isometric Pushup  :30
Stair Grapevines  2X
Rest :60

3X
Manmakers to Clean  8
Pleasant Spanish Isometric Pushup :30
Weighted Wall Sits :60
Rest :60

Wednesday, February 13, 2013

13 Feb Conditioning Core (Obj: Plyometric Endurance)


Planche

Pulls:  2X
 Pullups                             3-5
 Chinups                            3-5
 Commando                      2-3

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Plyopushups   3-5 L/R
OH Lunges            5 l/r

Bar work & Box Jumps (2x):
  A1) Roll Ups     3-5 
  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r
  B2) Lateral Box Jumps           5 L/R

13 Feb Advanced Class (Obj: Enduring Strength & Power)


Warm up well


Muscle Ups 1-5-1

3X
Weighted Ring Rows  5
Rest :60

3X
Sandbag Snatch & Slam    8
Rest :60

3X
Dbl TGU 5
Rest :60

2X
Dbl Swing  10
Rest :60

2X
OH Stairs  1L/1R Dbl step up
Rest :60

3X
Ring Fly  :60
Renegage Row :60
Windmill :60
Sprawl :60
Rest :120

Cool down / stretch

Monday, February 11, 2013

11 February Conditioning Class (Obj: Power Endurance)


Warm up well

Pullup Ladders: 1-5-1


5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)


5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Windshield Wipers   5L/R
Clapping Pushups  5- 10

Cool down / stretch

11 February Advanced Core (Obj: Power Endurance)


Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

6X
·          KB Squat side press :30
·          1/2 Getup :30
·          Rear Lunge Press  :15 l/r
·          Deck Squat & Press  :30
·          Sandbag Shouldering :30
·          Groiners:30
·          Sandbag Overhead Slam:30
·          KB Rocking Chair & Press:60

Cool down / stretch

Friday, February 8, 2013

8 February Conditioning Class (Obj: Power Endurance)


Warm up well

Pullup Ladders: 1-5-1


5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)


5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Windshield Wipers   5L/R
Clapping Pushups  5- 10

Cool down / stretch

8 February Advanced Core (Obj: Power)


Warm up well

Muscleup Ladder 5 -1

4X
·          KB Deep Squat to Push Press:15 L/R
·          KB Pull Over Crunch :30

5X
·          KB Clean  :15 l/r
·          KB Pull Over  :30

4X
·          Double Ladders (Campus) 2X
·          KB Figure 8     :30
·          Rest :60

Switch Grip Ladder  3 – 1
Cool down / stretch

Wednesday, February 6, 2013

6 February Conditioning Class (Obj: Power)


Warm up well

Pullup Ladders: 1-5-1


5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)


5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Windshield Wipers   5L/R
Clapping Pushups  5- 10

Cool down / stretch

6 February Advanced Class (Obj: Power)

Warm Up

6X
- Muscle up  3-5
- Deadlift    5

4X
- Switch Grip Pullup  3-5
- Bag Snatch to Squat  5

3X
- Farmers Carry Stairs - 100% bodyweight  1
- Box Jump 10X

Monday, February 4, 2013

4 Feb 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

.

4 Feb Advanced Class (Obj: Power Endurance)


Warm up well

Campus Board: 3X (Do all of A then all of B)
A.        Doubles   2-3  (rest :90)
B.        Come agains   (Rest :90

6X
·          KB Squat side press :30
·          1/2 Getup :30
·          Rear Lunge Press  :15 l/r
·          Deck Squat & Press  :30
·          Sandbag Shouldering :30
·          Groiners:30
·          Sandbag Overhead Slam:30
·          KB Rocking Chair & Press:60

Cool down / stretch

Friday, February 1, 2013

1 Feb 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

.

1 Feb Advanced Core (Obj: Full Body Power)


Warm up well

Switch Grip Pyramid 1-5-1

5X
·          Deadlift  3-5
·          Hanging Crunch (weighted)  for time
·          Rest :90

3X
·          Box Jumps  10
·          Clapping Pushups 10
·          KB Lateral Stair Jumps  2

Cool down/ stretch