ANNOUNCEMENTS


Wednesday, October 28, 2015

28 Oct Core Class (Obj: Strength & Endurance)



Begin Power to the People Protocol. For one of the movements do 10 sets of 5 reps at 80%.

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

Weighted Pullup
·          Same as above

Standing DB Military Press
·          Same as above.

·          SB Stairs (Ruck Optional) 20 minutes
·          (Every third lap – 20 KB Swings)
 

Monday, October 26, 2015

26 Oct Core Class (Obj: General Conditioning)



5X
Alternating Pistol Squats  10 L/R

5X
Wide/diamond Pushups 10 (20 total pushups)
Clapping Pullups 10
Typewriters 10
Handstand hold (wall) :45

Friday, October 23, 2015

23 Ocr Core Class (Obj: General Conditioning)



10 min HIIT
·          Plyo Pushups 10
·          Full Extension Crunch (first 5 min) Russian Twists (last 5) 10
·          Cossack Squats 10


10 min HIIT
·          Plyo Pushups 10
·          Full Extension Crunch (first 5 min) Russian Twists (last 5) 10
·          Cossack Squats 10