ANNOUNCEMENTS


Friday, January 29, 2016

29 Jan Core Class (Obj: Strength & Conditioning)



Integral Strength
3x

·          Superset 1: Pike Press :30
·          Superset 1: Push Ups :30
·          Superset 2: Hollow Body Hold :30
·          Superset 2: Bridge Press-Ups :30

3X
KB Snatch :60
Rest 60


20 min cardio
·          SB Stairs
o    Top of stairs: Alternate pushups and SB military press 10
o    Bottom of stairs 10 SB Rows

Wednesday, January 27, 2016

27 Jan Core Class (Obj: Strength & Conditioning)



Integral Strength
3X

·          Broad Jumps 3
·          Airborne Squats :30  AMAP
·          Chinups :30  AMAP no let go
·          L-Sit :30
·           

3X
KB Swing :60
Rest :60

20 minutes Partner (1 on/1 rest in Bearcrawl position)
·          SB Shouldering Squats 10 (5L/5R)
·          Pleasant Spanish 10
·          Lateral Box Jump Over 10 L/R

Monday, January 25, 2016

25 Jan Core Class (Obj: Integral Strength)




Integral Strength 
3x 
  • Broad Jumps 3 
  • Airborne Squats (3/4 Squat, No hold) :20 
  • Pushups: (Full Push-up) :20 
  • Bridge: (Full Bridge Press) :20 
  • Chin-Ups (Full ) :20 
  • Pike Press: (Full Tiger Press) :20 
  • L-Sit: (Single Leg Extended hold) :20 
  • Hollow Body (Face Up, Side L/R, Down) :20 each 

20 min -Partner: (A works while B rests) 
  • SB Overhead Stairs Grapevines (2X) 
  • Burpee Pullups 10 
  • SB Shouldering10L/R