2 October Conditioning Class (Obj: Mobility & Strength)

Warm Up

Bodyweight Flows 1:

FB Flow

·          DF Dog to UF Dog to DF Dog

·          Rotate L to deep lunge. Drop R hip

·          Rotate R to deep lunge. Drop L hip

LB Flow

·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow

·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer

·          Reverse to child’s pose/bear squat & repeat

5 Rep Max

Start with a weight beneath your estimated max. Increase weight with each rep until max is reached. Record.

·          HPull/Pull Up

·          One Leg Squat/Pistol L/R

·          DB Military Press

·          Thruster

TGU L/R

25 September Combined Class (Obj: Pulls & Overall Endurance)

Warm up well

The Perfect 7

1) Set One
Pull Ups   15 L-Sit
Push Ups   20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists  25 l/r
Squats 30  (M 55/ W 35)

3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r

4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30