ANNOUNCEMENTS


Friday, January 31, 2014

31 January Advanced Class (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5 (plus 20-40#’s)
o    90% of previous weight X5

Weighted Pullup
·          Same as above*

Barbell Sidepress
·          Same as above. *
*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.


15 min cardio
·          SB Stairs 4X

·          SB Clean & Press 10

31 January Conditioning Class (Obj: Strength & Power)

4X
Leg Throws  :30
Clapping Pushups*  5 - 8

Rest :60

4X
KB Box Jumps  8 (Step Down)
Horizontal Pulls**       5X

4X
KB Thrusters (heavy)   5

Russian Twist (med weight) 10 l/r

Wednesday, January 29, 2014

29 January Conditioning Class (Obj: Strength & Power)

4X
Leg Throws  :30
Clapping Pushups*  5 - 8

Rest :60

4X
KB Box Jumps  8 (Step Down)
Horizontal Pulls**       5X

4X
KB Thrusters (heavy)   5

Russian Twist (med weight) 10 l/r

29 January Advanced Class (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5 plus*
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.

15 minutes Partner (1 on/1 rest) :
·          Rope Throws 10 (5L/5R)
·          Pleasant Spanish 10
·          Lateral Box Jump Over 10 L/R

·          Bearcrawl w/SB Drag Upstair 1x

Monday, January 27, 2014

27 January Conditoning Class (Obj: Strength & Power)

Warm up well

5X
Pullups*     1-3 
Dips *                           5
Farmers Carry Stairs  (hvy)        2x

5X
KB Manmakers               5  (Hvy)
Windshield Wipers            5

3X
Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

27 January Advanced Class (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5 (plus 10- 20#’s)
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15 min -Partner: (A works while B rests)
·          SB Overhead Stairs Grapevines (2X)
·          Burpee Pullups 10
Combat Rope (Hip Throws) 10L/R

Friday, January 24, 2014

24 January Conditioning Class (Obj: Strength & Power)

Warm up well

5X
Pullups*     1-3 
Dips *                           5
Farmers Carry Stairs  (hvy)        2x

5X
KB Manmakers               5  (Hvy)
Windshield Wipers            5

3X
Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

24 January Advanced Class (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5 (plus 5-10#s)
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15min: Partners: (A works while B rests.)
·          SB Decksquat to OH Press 5
·          Battle Rope (Jump & Slam)  20
-    SB Baby Toss 10

Wednesday, January 22, 2014

22 January Advanced Class (Obj: Strength & Power)

Begin Power to the People Protocol

Deadlift
·          Find/Record 1 rep max.
o    60% of 1RM X5
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

·          SB Stairs (Ruck Optional) 15 minutes 

·          (Every third lap- hold SB overhead)

22 January Conditioning Class (Obj: Strength & Power)

Warm up well

5X
Pullups*     1-3 
Dips *                           5
Farmers Carry Stairs  (hvy)        2x

5X
KB Manmakers               5  (Hvy)
Windshield Wipers            5

3X
Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

Monday, January 20, 2014

20 January Advanced Class (Obj: Endurance)

Bar Rollup 50
Walking Lunges 50 (25L/R)
KB Push Press 35#/20# 50
Low Box Jump 50
Battle Rope 50
Pullups 50
Burpees 50
Pushups 50

SB Shouldering 50

Friday, January 17, 2014

17 January Advanced Class (Obj: Strength & Endurance)

4X
·          Close Grip Bench/Floor Press 8 (3 sec negative)
·          Rest :60
·          KB Bent Row 8
·          Rest :60

20 min Partner Cardio*
·           Alt KB Snatch 10 (5L/R)
·          Squat Jumps 10
·          Pushups 10

As many as possible.

*Partners alternate exercising and rests. While A works – B rests  - vice versa. If you don’t have a partner – time each exercise and rest an equal amount. 

17 January Conditioning Class (Obj: Strength Endurance)

30 (Bar)Knee Raise or (floor) Reach Throughs
30 Walking Lunges 50 (25L/R)
30 KB Push Press 20#/10#
30 Low Box Jump
30 Pullups
30 Burpees
30 Pushups

30 SB Shouldering

Wednesday, January 15, 2014

15 January Advanced Class (Obj: Endurance)

3X
·          Elevated Split Squat* 8L/R (3 sec neg – power up)
·          Rest :90
·          4pt planche (hands) :90
·          Rest :90
·          Backward Bear Crawl/SB Drag 50ft. 40#/20#
·          Rest :90

12 Min Cardio
·          9X DB Pushpress (60-65% 1RM)
·          15X KB Swing 55/35
·          30 X Low Box Jumps
As many sets as possible

Bonus Round (as time allows)
3X
·          Grapevine – stairs 6
·          Rest 2min
·          SB Stairs 4
·          Rest 2min

*Rear foor should be elevated -resting on a bench. Weight goal should be 1/3 bodyweight. 

15 January Conditioning Class (Obj: Strength Endurance)

30 (Bar)Knee Raise or (floor) Reach Throughs
30 Walking Lunges 50 (25L/R)
30 KB Push Press 20#/10#
30 Low Box Jump
30 Pullups
30 Burpees
30 Pushups

30 SB Shouldering

Monday, January 13, 2014

13 January Conditioning Class (Obj:Fatigue Endurance)

Downward Ladders

3 Sets
DB Goblet Squats
5X 45#/30#
5X 35#/20#
5X 25#/15#
5X 15#/10#
Rest  2 min

DB Push Press
5 X 35#/25#
5 X 25#/15#
5 X 15#/10#
5 X 10#/5#
Rest 2 min

Ladder 15>10>5
KB Swings (35/20)
Burpees
Rest :60

13 January Advanced Class (Obj: Endurance)

Hello 2014:

Push-Ups 100
Sit-Ups 200
Squats 300
Horizontal Rows 40
Alternating In-Place Lunges 25 L/R
4-Count Flutter Kicks 50
4-Count Mountain Climbers 50
Step-Ups (16-20")150
Plank Burpees 50
SB Stairs 3X  (counts as 10-reps)

Sunday, January 12, 2014

20 January Conditioning Class (Obj: Strength Endurance)

30 (Bar)Knee Raise or (floor) Reach Throughs
30 Walking Lunges 50 (25L/R)
30 KB Push Press 20#/10#
30 Low Box Jump
30 Pullups
30 Burpees
30 Pushups

30 SB Shouldering

Friday, January 10, 2014

10 January Conditioning Class (Obj: Fatigue Endurance)

Downward Ladders

3 Sets
DB Goblet Squats
5X 45#/30#
5X 35#/20#
5X 25#/15#
5X 15#/10#
Rest  2 min

DB Push Press
5 X 35#/25#
5 X 25#/15#
5 X 15#/10#
5 X 10#/5#
Rest 2 min

Ladder 15>10>5
KB Swings (35/20)
Burpees
Rest :60

10 January Advanced Class (Obj: Strength & Power Endurance)

5 Sets of:

KB Turkish Get-Ups  3L/R
Slow and Controlled Pull-Ups 6
Tall Box Jumps 9
DeckSquat to Sprawls 12
Rest 2 min

Wednesday, January 8, 2014

8 January Conditioning Class (Obj: Fatigue Endurance)

Downward Ladders

3 Sets
DB Goblet Squats
5X 45#/30#
5X 35#/20#
5X 25#/15#
5X 15#/10#
Rest  2 min

DB Push Press
5 X 35#/25#
5 X 25#/15#
5 X 15#/10#
5 X 10#/5#
Rest 2 min

Ladder 15>10>5
KB Swings (35/20)
Burpees
Rest :60

8 January Advanced Class (Obj: Fatigue Tolerance)

Downward Ladders

3-5 Sets (as many sets as time allows)
DB Goblet Squats
5X 65#/45#
5X 55#/35#
5X 45#/25#
5X 35#/20#
Rest  2 min

DB Push Press
5 X 50#/30#
5 X 40#/20#
5 X 30#/15#
5 X 20#/10#
Rest 2 min

Ladder 15>10>5
KB Swings (55/35)
Burpees
Rest :60

Monday, January 6, 2014

6 January Advanced Class (Obj: Strength Endurance)

3X As fast as possible

KB swings  40
Hand release pushups 30
Box Jumps (low/medium)  20
Bodyweight Deadlift  10
Grapevine Stairs   10
Pullups 20
Rest 3 Min

6 Jan Conditioning Class (Obj: Full Bodyweight Conditioning)




3X



    Burpees  10
Cossack Squat 10 L/R
Tiger Press /HSPU  10
1 leg squat or pistols  10L/R
Side to Side Pullup  10 (5L/R)*
Knee Ups or Straight Leg Raises 10
Rest :60

1X

Sit Through Tabata  (8X 20work:10rest) @100% intensity

*If you don't have a pullup bar you can do Horizontal Rows under a table, or bent over rows with a backpack full of bricks, books a jug of water, etc. No excuses. 

Friday, January 3, 2014

3 January Advanced Class (Obj: Strength Endurance)

Horizontal Pulls 40
KB Snatch 100
Walking Lunge  80 (40 l/r)
Grapevine Stairs  3min
Squat Thrust 80
KB Clean & Press (80) 40 L/R
Grasshoppers  80L/R
Squats 80

Horizontal Pulls 40

3 Jan Conditioning Class (Obj: Full Bodyweight Conditioning)

3X



    Burpees  10


Cossack Squat 10 L/R
Tiger Press /HSPU  10
1 leg squat or pistols  10L/R
Side to Side Pullup  10 (5L/R)*
Knee Ups or Straight Leg Raises 10
Rest :60

1X

Sit Through Tabata  (8X 20work:10rest) @100% intensity

*If you don't have a pullup bar you can do Horizontal Rows under a table, or bent over rows with a backpack full of bricks, books a jug of water, etc. No excuses. 

Wednesday, January 1, 2014

1 January Advanced and Conditioning (Obj: Starting the New Year Right)



3X



    Burpees  10
Cossack Squat 10 L/R
Tiger Press /HSPU  10
1 leg squat or pistols  10L/R
Side to Side Pullup  10 (5L/R)*
Knee Ups or Straight Leg Raises 10
Rest :60

1X

Sit Through Tabata  (8X 20work:10rest) @100% intensity

*If you don't have a pullup bar you can do Horizontal Rows under a table, or bent over rows with a backpack full of bricks, books a jug of water, etc. No excuses.