ANNOUNCEMENTS


Friday, May 30, 2014

30 May Combined Class (Obj: Cardio)

Pullups: Pyramid 1-10-1

2X Lower:
·          Swings 10 L/R
·          Cleans 10 l/r
·          Hi Pulls 10 l/r
·          Snatch 10 l/r
·          Rest :60


2X Upper:
·          Presses 10 l/r
·          Push presses 10 l/r
·          Wind mills 10 l/r
·          Alternation KP Pushups 20
·          Rest :60

4X Fullbody:
·          TGU 5XL/R
Rest :60

Wednesday, May 28, 2014

28 May Combined Class (Obj: Hi Intensity Full Body Endurance)

Pullup Pyramid 1-10-1

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

Monday, May 12, 2014

12 May Advanced Class (Obj: Unloading - strength & core)



3X
Squats 20
Situps 15
Piushups 10
Chest High Pullups 5
Instep Stretch

4X (increase weight each set)
Front Squat 5X
DB Bridging Floor Press 8X
Diagonal Stretch

4X
Goblet Squat 10 (plates – M45#/W35#)
KB Swing :75

Round the world core exercises

12 May Conditioning Class (Obj: Fullbody Strength)



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

Friday, May 9, 2014

9 May Advanced Class (Obj: Embracing the suck)



A
SB Getups 50L/R M60#/W40#

B 6X
SB Backsquat  10  M60#/W40# 
Burpees 10
KB Swing :30

C
Stairs 10 min pack plus 20#KB

D  6X
Burpees (w pack) 5
Suicide (no pack) 10
Hanging sideups 3 L/R

E
Stairs 15 min pack