ANNOUNCEMENTS


Friday, May 31, 2013

31 May Combined Class (Obj: Strength & Conditioning)


For time:

5X 5:00 sets

KB Swing  5 L/R
KB Figure 8 & Catch 5L/R
Single KB Front Squat  5 L/R
Round the World 5 L/R
1 KB Snatch 5 L/R
1 KB Clean  5 L/R
Pushups 10 (or one handed 5 L/R)
Tripod Reach 5 L/R

Set time for 5 minutes. Stop wherever you end up in the circuit. Start at that point in the circuit for your next set. Go 5 times. 

Wednesday, May 29, 2013

29 May Combined Class (Obj: Strength & Conditioning)

                                                  
Warm Up

3X
Alternating Mil. Press 10
L-Sit Pull Up  10

5X
Renegade Row  10 L/R
Decline Pushup   10
Airsquats   20

3X
Double KB Clean (or SB Clean) 10
Diamond Pushup 10

4X

8-Count Bodybuilders :60

Monday, May 27, 2013

27 May Combined Core (Obj: Single Arm/Leg Strength)


Warm up

3X
KB Snatch (or SB Shoulder) 10 L
1 Leg Pushup 10 L
KB Snatch (or SB Shoulder) 10 R
1 Leg Pushup 10 R

3X
Hi Pull (or SB Clean) 10 L
Pistol Deck Squat 10L
Hi Pull (or SB Clean) 10 R
Pistol Deck Squat 10 R

3X
KB Swing 10 L
2 Pt Plank :60 L (Hand – not elbow)
KB Swing 10 R
2 Pt Plank :60 R (Hand – not elbow)

4X
KB Clean & Jerk (or Squat & Press) :30 L/R
Rest: 30

Friday, May 24, 2013

24 May Combined Class (Obj: Strength & Conditioning)


Warm Up

2X
2 Hand KB Swing 20
Pushups 20
No rest

2x
SB cleans 20
Squat Jumps 20
No rest

2X
Deadlift 20
Coffin Situp  20
No Rest

2X
Dbl Push Press 20
Hand Walkout 20

2X
Dbl Suitcase Deadlift  20
Hip Thruster to Situp 20

(Partner option: Partners alternate exercises on supersets – neither partner can stop until both have fully completed their set.) 

Wednesday, May 22, 2013

22 May Combined Class (Obj: Strength Endurance)

Warm up well

Plank 5 minutes

Pullups 10
Hvy Sandbag shouldering 5L/R
Burpees 10
Dips 10
Box Jumps 10
Pushups 10

No rests. As many rounds as you can for 25 minutes.

5X
Headstands :30



Monday, May 20, 2013

20 May Advanced Class (Obj: Strength & Conditioning)


A 4X
SB Floor Press to Hip Thrust 20
Fingerboard hang :60

B3X
SB OH Stairs 2X
Chest Hi Pullups 15
Fingertip Pushup 20

C3X
Shoulder to Shoulder Press 20
Farmers Walk Stairs 2X
SB Deadlift to Clean 20

DTabata
SB Snatch

May 20 Conditioning Class (Obj: Strength & Conditioning)


A 4X
SB Floor Press to Hip Thrust 20
Fingerboard hang :60

B3X
SB OH Stairs 2X
Horizontal Pullups 15
Fingertip Pushup 20

C3X
Shoulder to Shoulder Press 20
Farmers Walk Stairs 2X
SB Sumo Hi Pull 20

DTabata
SB Shouldering

Friday, May 17, 2013

May 17 Advanced Class (Obj: Strength & Conditioning)


3X
Crucifix Pushup 20
Dbl KB Bridge Press 10
Sandbag Pullovers 20

3X
Hvy Windmill 10
Icecream makers 10

3X
Squat to knee touch 20
Dbl KB sumo deadlift 20
Full Ext & Compression Situps 20

Tabata
High Pulls (alternate sets) 

17 May Conditioning Class (Obj: Strength & Conditioning)


A 4X
SB Floor Press to Hip Thrust 20
Fingerboard hang :60

B3X
SB OH Stairs 2X
Horizontal Pullups 15
Fingertip Pushup 20

C3X
Shoulder to Shoulder Press 20
Farmers Walk Stairs 2X
SB Sumo Hi Pull 20

DTabata
SB Shouldering

Wednesday, May 15, 2013

May 15 Advanced Class (Obj: Strength & Conditioning)


Warm Up

15 pullups before each circuit

A 3X
·          Dbl KB Row 10
·          Pistol Grip Bridge Press 10L/R
·          1leg Deadlift 10L/R

B 3X
·          SB 360 10L/R
·          Squat Curl 20
·          Farmers Walk Stairs 2X

C 4X
·          (Bar)L-Sits :30
·          OH KB Sidehandle hold stairs 1L/R

D 4X
·          KB Deadlift to Sprawl :60

May 15 Conditioning Class (Obj: Strength & Conditioning)


A 4X
SB Floor Press to Hip Thrust 20
Fingerboard hang :60

B3X
SB OH Stairs 2X
Horizontal Pullups 15
Fingertip Pushup 20

C3X
Shoulder to Shoulder Press 20
Farmers Walk Stairs 2X
SB Sumo Hi Pull 20

DTabata
SB Shouldering

Monday, May 13, 2013

13 May Conditioning Class (Obj: Functional Strength & Conditioning)


Warm up

Macro Circuit 2X (A&B)
A 3X
SB Shouldering 10 L/R
SB ½ TGU 10L/R
Rest :60

B 2X
SB Cleans 20
KB Halos 10 L/R
KB Hot potato 10L/R
Rest :60

5X
Decksquat to Sprawl 20
KB Full Ext Crunch 20
Jumpies 10
Rest :60

13 May Advanced Class (Obj: Functional Strength & Conditioning)


3X
Alt KB Bridge Press 20 l/R
Weighted Pullups  10
Extended PushUp 20
Rest :60

3X
Dbl KB Deadlift 10
KB Front Squat 10
Shoulder Bridge 3pt Reach 20 L/R
Rest :60

3X
KB Windmill 10L/R
SB 1/2TGU 10 L/R
Butterfly situp 20

4X
SB 1-arm shouldering :30L/R
Rest :30

Friday, May 10, 2013

10 May Conditioning Class (Obj: Functional Strength & Conditioning)


Warm up

Macro Circuit 2X (A&B)
A 3X
SB Shouldering 10 L/R
SB ½ TGU 10L/R
Rest :60

B 2X
SB Cleans 20
KB Halos 10 L/R
KB Hot potato 10L/R
Rest :60

5X
Decksquat to Sprawl 20
KB Full Ext Crunch 20
Jumpies 10
Rest :60

10 May Advanced Class (Obj: Functional Strength & Conditioning)


Warmup

3X
Dbl KB Press  10
SB Shouldering 20
KB Bottoms up Pushup 20
Rest :60

4X
Goblet Squat 10 L/R
SB Side to Side Deadlift  20
Box Jumps 20
Rest :60

3X
KB Up & Over 20
SB Shoulder Situp 10 L/R
Plank – Elbow to knee 20L/R
Rest :60

4X
Burpee Pullups  :60
Rest :60

Wednesday, May 8, 2013

8 May Conditioning Class (Obj: Functional Strength & Conditioning)


Warm up

Macro Circuit 2X (A&B)
A 3X
SB Shouldering 10 L/R
SB ½ TGU 10L/R
Rest :60

B 2X
SB Cleans 20
KB Halos 10 L/R
KB Hot potato 10L/R
Rest :60

5X
Decksquat to Sprawl 20
KB Full Ext Crunch 20
Jumpies 10
Rest :60

8 May Advanced Class (Obj: Functional Strength Conditioning)


Warm Up

3X
SB HalfMoon Snatch 20
SB ½ TGU 10L/R
Rest :60

5X
SB Cleans 20
SB 360 10 L/R
Rest :60

3X
SB Snatch 20
SB Situp 20
Rest :60

5X
Jumpies  20
KB Gladiator Holds :30 L/R
Juggle Rows 10LR
Rest :60

Monday, May 6, 2013

6 May Conditioning Class (Obj: Strength & Conditioning)


Warm up

A 5X
Manmakers   10
Pullups 5-10

B 5X
Stair Runs 45#/35#  2x
Pushups  20
Elbow to Knee Plank 20 L/R

6 May Advanced Class (Obj: Strength & Conditioning)


Warm up

Macro Circuit 2X (A&B)
A 2x
·          Dbl KB Pushpress  10
·          SB Shouldering 20
·          Close Grip Pushup 20
·          Rest :60

B 2x
·          Goblet Squat 20
·          SB rotating deadlift 10 L/R
·          Squat Jump 20
·          Rest :60

3X
KB Up & Over situps 20
SB shoulder situps 10L/R
Elbow to Knee plank – 20 L/R
Rest :30

4X
SB Clean & Push Press :60
Rest :60

Friday, May 3, 2013

3 May Conditioning Class (Obj: Strength & Conditioning)


Warm up

A 5X
Manmakers   10
Pullups 5-10

B 5X
Stair Runs 45#/35#  2x
Pushups  20
Elbow to Knee Plank 20 L/R

3 May Advanced Class (Obj: Strength & Conditioning)


Warmup

3X
Alt KB Clean 10 L/R
KB Full Extension Crunch 20
Rest :60

4X
Alt KB Hi Pull 20L/R
KB OH Situp 20
Pullups 15
Rest :60

5X
Alt KB Swing 10L/R
KB Russian Twist 20
KB Dbl Bridge Press  10 l/r
Rest :60

Wednesday, May 1, 2013

1 May Conditioning Class (Obj: Strength & Conditioning)


Warm up

A 5X
Manmakers   10
Pullups 5-10

B 5X
Stair Runs 45#/35#  2x
Pushups  20
Elbow to Knee Plank 20 L/R

1 May Advanced Class


Warmup

5X
Dbl KB Press  10
SB Clean 20
Pushup 20
Rest :60

4X
Pistols  10 L/R
SB Deadlift  20
KB Decksquat 20
Rest :60

3X
KB 1/2TGU 10L/R
SB Situp 20
RTW 3pt Plank :15 per limb (:60)
Rest :60

4X
KB 2hand swings :60
Rest :60