ANNOUNCEMENTS


Wednesday, December 31, 2014

31 December Core Class (Obj: Metabolic Boost/Conditioning)



Stairs: 12 min w/ ruck & KB or DB

M: SB plus KB/DB – 35/55lbs
W: SB  plus KB/DB – 20/35lbs

Use discretion with KB/DB. Go lighter rather than heavier. You must carry it on your shoulder. The goal is to get used to additional weight, asymmetric loads and discomfort.


4X Metabolic Circuit
1KB OH Lunges  15 L/R
Flutter Kicks   30 4ct
Dbl KB Push Press 20
SB Step-Ups 15 L/R
Burpees 20

Monday, December 29, 2014

29 Dec Core Class (Obj: Endurance Grinds)



2X
Squats 40
Reach Through 30
Pushups 50
Pullups 20
Instep Stretch

SB Stairs: 20 min.
1 120# SB
1 Medicine Ball


4X
Marine Pushup 5
Back Extensions 10
SB Situps 10


6X
Walking Lunges 5 L/R
1 Arm Push Press 5 L/R  M 50#/W#35

Friday, December 26, 2014

26 Dec Core Clas (Obj: Gut Burn and Grind)



5X
Alt KB Swing :75
Pushups 30
Pullups 10


20 Minutes
·          SB stairs 2x
·          SB get up 2XL/R
No rest