ANNOUNCEMENTS


Friday, March 27, 2015

27 Mar Core Class (Obj: Work Capacity, Endurance)



5X AFAP
SB Getup 5L/R (M60#/W40#)
KB Swings :75
Pushups 10

Stairs W/ Pack. Group carry 120# 30 min

Wednesday, March 25, 2015

25 March Core Class (Obj: Work Capacity, Core)

4X
Burpees 8
Kettlebell Swings :30
Pullups 5 – 10
Instep Stretch

10X
DB/KB/Plate/SB Front Squat 8 (M50#/W30#)
Box Steps (low) 50
Scotty Bobs (Rngd Rows w/push/row)  3 (M25# KB/DB/W 15# KB/DB)

4X
Straight Leg Raise 6
Lateral Bridge :30L/R
Kneeling Halfmoon 5L/R (M 45#/W25#)
Back Extensions 5X

Monday, March 23, 2015

23 March Core Class (Obj: Fullbody Strength)



4X
Squats 20
V-sits/Fullbody extensions 15
Pushups 10
Pullups 10
Instep Stretch

6X
Dbl KB Front Squats 5
Dbl DB/KB Floor Press 8
Hip Flexor Stretch

10 min Every Minute on the Minute
KB Swings  25

Sunday, March 22, 2015

30 March Core Class (Obj: Strength, Core)



4X
Squats 20
Situps 15
Pushups 10
Pullups 5
Instep Stretch

6X (For weight: increase load each set)
DB/KB Walking Lunges  5L/R
Military Press 5

5X
KB Swings 50 every 2 min.

4X
KB Windmills 15 L/R
Lunge & Leans :15 per lunge 2L/R
Turkish Situps 10