ANNOUNCEMENTS


Monday, August 26, 2013

26 August (Obj: Contralateral strength)

 Warm Up

3X
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

2X
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

Friday, August 23, 2013

23 Aug Combined Core (Obj: Strength Endurance)

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, August 21, 2013

21 August Combined Class (Obj: Upper body Strength)

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, August 19, 2013

19 August Combined Core (Obj: Spartan Endurance)

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  

Friday, August 16, 2013

16 August Combined Core (Obj: Strength Endurance)

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

Wednesday, August 14, 2013

14 August Combined Core (Obj: Grip Emphasis)

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

Monday, August 12, 2013

12 Aug Combined Class (Obj: Agility and Strength)

800 m

10X
Bear Crawl 20m
Alligator Walk 20m
Skater Hops 20m
Walking Planque 20m
Twisting Sumo Squats 20m
Lunge 20m
Rest: 60


800 m

Friday, August 9, 2013

9 Aug Combined Class (Obj: Upper Body Strength Endurance)

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) 

Wednesday, August 7, 2013

7 Aug Combined Class (Obj: Full body Strength)

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 3X
·          (Bar)L-Sits :30
·          OH KB Sidehandle hold stairs 1L/R

D 4X

·          KB Deadlift to Sprawl :60

Monday, August 5, 2013

5 August Combined Class (Obj: Enduring Misery)

Ball Planche

Warmup:
Half Mile Jog
Mobility Drills

Circuit: Do A then B 5X*
A)
Burpees 5
Sprint     20 m
Shuffle 20 m
Back Sprint 20 m
Shuffle 20 m
Rest :30

B)
Burpees 5
Bear Crawl 20 m
Grapevine 20m
Crabwalk 20 m
Grapevine 20 m
Rest :30


*If working out in gym substitute sprints with stairs or jump rope. Grapevine on stairs. 

Friday, August 2, 2013

2 August Combined Class (Obj: Full body Strength)

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