ANNOUNCEMENTS


Friday, April 29, 2016

29 Apr Core Class (Obj: Cardio)


4X
KB Cossack Squat 8L/R
Dbl KB Windmill 8L/R
KB Offset Pushup 8L/R

4X
KB Racked Split Squats 10 L/R
KB Swings 20
KB Bottoms up Pushups 20

Wednesday, April 27, 2016

27 April Core Class (Obj: Strength Endurance)


200 Step ups w pack

5X
Goblet Squats 20  35#/25#
KB Swing :40
Scotty Bobs 5 (2X25#/15#)

4X
Straight Leg Raise 10
1 Leg Pushups 30 (15L/R)
KB Diagonal Swings 5 L/R 35#/20#
Back Extensions 10

Monday, April 25, 2016

25 April Core Class (Obj: Stamina)



3X w/pack
Squats 20
Situps 15
Pushups 10
Pullups 5
Instep Stretch

4X
Dbl KB Front Squat 5 (hvy)
Dbl KB Floor Press 8 (hvy)
Hip Flexor Stretch

4X
Goblet Squat 10 55#/35#
KB Swings :75
Rest :30

4X
3pt Straight Leg Raise 3
Kneeling Half Moons 5L/R
Side Ups 5 L/R
Ball Back Extensions 10

Friday, April 22, 2016

22 April Core Class (Obj: Strength Endurance)



10X
SB getups  60#/40# 1L/R
Pullups 10
Pushups 20

6X w/Pack
Burpees 5
Stair Sprints 5
Situps 10

Stairs wpack 15 min

Wednesday, April 20, 2016

20 April Core Class (Obj: Strength Endurance)



15 Min
Stairs w Pack or 30#/20#

5X
Pushups 20
Squats  10  M95#/w65#
KB Swings :75

6X
SB Backsquat 8  60#
Burpee/Lateral Hops/Burpee 5 L/R
Pullups 10

2X
Windshield Wipers  10L/R
Kneeling Halfmoon 5 45#/25#
Back Extensions 10