ANNOUNCEMENTS


Friday, June 28, 2013

28 June Combined Class (Obj: Core & Endurance)

A 3X
·          Snatch to Clean 10 L/R
·          Reach Through 20

B 3X
·          High Pull to Clean 10 L/R
·          Leg Raise to Hip Raise 20

C3X
·          Swing to Clean  10L/R
·          Alt 2pt plank 3-5 sec hold  10L/R

D4X

Elephant Walkout to Pushup :60

Wednesday, June 26, 2013

26 June Combined Class (Obj: Fullbody Strength)

A 3X
·          Dbl KB Swing 10
·          Sandbag Shoulder Squat  10L/R
·          Pistol   3-5 (airborne 10)

B 4X
·          KB Alt Floor Press 10
·          SB Pullover to Press 10
·          Marine  or Extended Pushup 20

C  2X
·          Dbl KB Windmill 10L/R
·          Sandbag OH TGU  5L/R
·          Gladiator Transition 10L/R

D 4X

·          Deck Squat, Rocking Chair Get Up, OH Press :60

Monday, June 24, 2013

24 June Combined Class (Obj: Explosive Strength)

Warm up ½ mile jog

A) 5X
Lunge  10L/R
Diagonal Lane Jumps 8L/R
Pushups 20
Rest :20

B) 5X
Pullups 15
Sprint 100

C) 4X

Decksquat to Sprawl  :60

Friday, June 21, 2013

21 June Combined Class (Obj: Fullbody Strength)

Planche   Progressions                3 min
Lever                         1 min total

5X
KB Anyhows w/ Alternating OH Press  3-5L/R

5X
Dbl KB bridgepress       (Hvy)            10
Pullups
Russian Twists    w/ KB             10

Tabata: (:20 work/:10 rest X 8)

Burpees

Wednesday, June 19, 2013

19 June Combined Class (Obj: Core Strength & Agility)


Mobility Drills 

Snatch/C&P/Swing - 100

3X
Turkish Situp 10 L/R
Uppas  10 L/R
Forward pushups  15L/R
Rest :30

5X
OH reach to Russian twist 10
1 arm Row 10 L/R
Rest: 30

4X
Decksquat to Overhead Press :60
Rest :30

Monday, June 17, 2013

17 June Combined Class (Obj: Agility and Explosive Strength)

½ Mile Slow Run (warm up)
Planche 5 min
Mobility drills

15 Pullups

4X
High knees 50 m
Grapevines L 25 m
Grapevines R 25m
Traveling Side Squats L  25m
Traveling Side Squats R  25m
Hurdles (alternate) 50

15 pullups

8X
Standing Broad Jump  4
10 Pushups
:30 rest

15 pullups

5X
Squat and Lateral Jump L/R  3
10 Pushups
:30 Rest

15 pullups

Friday, June 14, 2013

14 June Combined Class (Obj: Strength)


3X
Dbl KB Row  10
Dbl KB press 15
Chinup 20

3X
Dbl KB Squat 10
1 Lg Deadlift 10
KB Cossak Squat 10L/R

3X
Dbl KB Press 10
Dbl Hi Pulls 10
Plyo Pushups 10

4X
Situps :60
Plank :60

No rest

Wednesday, June 12, 2013

12 Combined Class (Obj: Fullbody Strength)

Warm Up

5X
1 arm shouldering  10 R
1 Arm Forward Pushups  10 R
1 arm shouldering  10 L
1 Arm Forward Pushups  10 L
Rest :30

4X
1 Arm KB Snatch 10 L
Split Squat 10 L forward
1 Arm KB Snatch 10 R
Split Squat 10 R forward
Rest :30

3X
Dead Hi Pull 10 R
Gladiator Hold  :60 R
Dead Hi Pull 10 L
Gladiator Hold :60 L
Rest :30

4X
SB Rotation to Squat :60
Rest :30

Monday, June 10, 2013

10 June Combined Class (Obj: Explosive strength, Agility and Core)


Warm up Mobilty & ½ mile run

4X
Lane Jumping  10L/10R
Front Roll/Back Roll :60
Pushups 20

4X
100 m sprint
Modified Breakfall – Rockingchair :60

3X
180 Lane Jumps 5L/5R
Deck Squat to Rocking Chair Getups
Front Pushups 10L/10R

2X
400m
Handstand to roll

Friday, June 7, 2013

7 June Combined Class (Obj: Full Body Strength)

Warmup

Pullups 25

5X
SB Deadlift 10 (Hvy)
1 Leg Bridging Hip Thrust  10 L/R
Pushups 20

3X
Bear Hug Squat 10
Alt Low Lunge 10 L/R

5X
SB Goodmorning 10
TigerPushups 10

4X
Mt.Climber Sprawl :60

Pullups 25

Wednesday, June 5, 2013

5 June Combined Core Class (obj: strength endurance)

A
5 x
-Slow pushups        10
-Squats w/ 5 sec hold on botto
m   10
-kb swings
rest :30

B
5 x
-3Pt plank :30 l/r
-sprawls 20
-russian twists 20l/r
Rest :30

C
2x
-frenchies 2-3
-overhead tripod reach 20 l/r
-box jumps 20
Rest :30

Monday, June 3, 2013

16 June Combined Core (Obj: Strength & Conditioning)

We'll meet at Hanshew Jr. High if it isn't raining hard. 



Planche                                3 min

Spartan Run:     

Run Half Mile
Pushups                                                     100
Abs of Choice                                           100
Run Half Mile
Pushups                                                      75
Abs of Choice                                             75
Run Half Mile
Pushups                                                      50
Abs of Choice                                             50

3X – Bar work
Ice Creammakers                 5-8

Frenchies                               1-3