ANNOUNCEMENTS


Wednesday, September 25, 2013

25 September Combined Class (Obj: Pulls & Overall Endurance)

Warm up well
The Perfect 7

1) Set One
Pull Ups   15 L-Sit
Push Ups   20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists  25 l/r
Squats 30  (M 55/ W 35)

3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r

4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30

Friday, September 20, 2013

20 Sept Combined Core (Obj: Cardio)

Warm up well


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

Wednesday, September 18, 2013

18 Sept Combined Core (Obj: Cardio)

Warmup

Death by Kettlebells
A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r

B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill

C – Leg Burner
OH Squat  10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r
Air Squat 20

D- Swings
(Follow each set with hot potato  10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing  10 l/r

E – Round the World (Follow each set with RTW 5 l/r) 
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r

F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings



















Friday, September 13, 2013

13 Sept Combined Class (cardio)

Meatgrinder

Pullups 25

1 pushup
1 ab of choice
10 squats

2 pushups
2 abs of choice
10 squats

3 pushups
3 abs of choice
10 squats

Follow pattern up to 12 and the back down to 1.

End with 25 pull ups

Monday, September 9, 2013

9 Sept Combined Class (Obj: Endurance)

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

Friday, September 6, 2013

6 Sept (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, September 4, 2013

4 Sept Combined Class (Obj: Loaded Mobility)

Neck
·         Wall Neck Extension: Lean forward against wall – similar to good morning – put hand and head against wall. Slightly bend up and down.

·         Paul Anderson Neck: Lay face down on ground.  Rotate head to look left and right.

·         Chin Glides: Keep chin on the same plane. A) On knees – head is weight. Slide forward and backward pulling chin into neck and then jutting it forward.  B) On back – weight on forhead.

·         Jaw Opener:

Elbow
·         Elbow Greaser: Lock wrist. Hold with opposite hand. Rotate forearm at elbow.
·         Beyond French Press: Chest out, lean forward, elbows together, Visualize strength flowing from elbow to hand elbow to shoulder, push away from ceiling into ground.
Shoulder Girdle:
·         Shoulder Blade Walk:
·         Turkish Half Get-Up
·         Russian Karate Twist: A) KB’s at racked position. B) KB’s in lock out position. Outside twist - shoulder energy goes to hand and foot. Inside Twist – Pulls energy in.
·         RKC shoulder rotate: KB locked out. Deep squat, bend forward.
·         RKC Arm Bar: Lay face up, lock-out KB, Rotate away from raised arm, rotate until face down.
·         Hack Chest Opener: Begin hack position. Focus on sliding clavicles/shoulders sideways.
Hips & Knees:
·         Hack Squat:
·         Hack Hip Opener: Deep hack squat – drop knees.
·         Russian Slalom: On knees, Shift hips from sitting on legs to sitting on floor on the left and rightof legs.
·         Kneeling Lunge Plus: Kneeling lunch, knees together, tighten glutes, A) KB racked, B) Kb overhead
Spine:
·         Back Roll Around:
·         Wall walker:
·         Good Morning Stretch Plus:

·         Russian Hockey Deadlift:

(From Pavel Tsatsouline's 'Resilient' DVD)