5 November Core Conditioning (Obj: Power)

Warm up well

6X

Leg Throws  :30

Clapping Pushups*  5 - 8

Rest :60

5X

Jumping Weighted Lunges (med weight)   5l/r

Chest High pull-ups**       5X

5X

Thrusters (heavy)   5

Russian Twist (med weight) 10 l/r

*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)

**Alt. Exercise:  (easier) Horizontal Pulls – explode up. 

5 November Advanced Core Class (Obj: Strength Endurance)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

6X

·          3 pt planche :30 (15L/15R)

·          Squat Thrusts :30

·          Straight Leg Extensions:30

·          Pikes (ball or rings) :30

·          Russian Twists :30

·          Rollups :30

·          J.B’s  :30

·          Rest :60

Cool down/ stretch