30 January Conditioning Class (Obj: Power)

Warm up well

6X

Leg Throws  :30

Clapping Pushups  5 - 8

Rest :60

5X

Kettlebell Box Jumps (light weight)   8

Chest High pull-ups*       5X

5X

Thrusters (heavy)   5

Russian Twist (med weight) 10 l/r

* Or fast horizontal pulls

.

30 January Advanced Core (Obj: Power & Explosive Pulls)

Warm up well

5X

·          Bar Deadlift  3-5

·          Muscle Ups 3-5

·          Rest :90

5X

·          Sandbag Snatch, Push Press & Slam  5

·          Bar Ab Wheels  10

Campus  2X

·          Ladders  2X

·          Rest  :60

·          Power Throws 2X

·          Rest :60'

Tabata 8X(:20 work/:10 rest) Go all out during the work sets

• Burpees

28 January Core Conditioning (Obj: Functional Strength)

Warm up well

5X
KB Manmakers               5 – 8 (Hvy)

Windshield Wipers            5 -8

5X

Pullups*     1-3 

Dips *                           5 (hvy)

Farmers Carry Stairs  (hvy)        2x

3X

Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

28 January Advanced Core (Obj: Strength)

Warm up well

Pullup pyramids 1-5-1 hvy

:15 sec rest per pull between sets

5X

·          Deadlift  hvy  1-3

·          Icecream Makers  3-5

·          Rest :90

5X

·          Clean & Jerk  1-3

·          Dragon Flag   3-5

·          Burpee Pullups

·          Rest :90

25 January Core Conditioning (Obj: Functional Strength)

Warm up well

5X
KB Manmakers               5 – 8 (Hvy)

Windshield Wipers            5 -8

5X

Pullups*     1-3 

Dips *                           5 (hvy)

Farmers Carry Stairs  (hvy)        2x

3X

Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

25 January Advanced Core (Obj: Strength)

Warm up well

Pullup pyramids 1-5-1 hvy

:15 sec rest per pull between sets

6x

·          Slow military press  :35

·          Dbl KB Squat :35

·          Slow pullups  :35

·          Windshield Wipers  :35

·          C&P to Squat  :35*

·          Renegade Rows  :35

·          Rest  :60

Cool down/ stretch

*Alternate Left and Right with each round.

23 January Advanced Core (Obj: Strength)

Warm up well

5X
KB Manmakers               5 – 8 (Hvy)

Windshield Wipers            5 -8

5X
Weighted Pullups                       1-3
Weighted Dips                            5 (hvy)

Farmers Carry Stairs  (hvy)        2x

3X

Armadillos :45

Cool down/ stretch

23 January Core Conditioning (Obj: Functional Strength)

Warm up well

5X
KB Manmakers               5 – 8 (Hvy)

Windshield Wipers            5 -8

5X

Pullups*     1-3 

Dips *                           5 (hvy)

Farmers Carry Stairs  (hvy)        2x

3X

Armadillos :45

*Use weights if you feel like 3 reps is easy.

Cool down/ stretch

21 January Conditioning Class (Obj: Strength)

-warm up

2x

Pullups   3-5 (Weights if needed)

Rest :90

5X
-Dbl KB Romanian Deadlift 5 L/R
-Hvy Push Press 5

4x

Pullups   3-5 (Weights if needed)

Dbl KB Front Squat 5

3 x
-Hanging bicycle 5
-Ball Pushups (Feet on ball) 10

21 January Advanced Class (Obj: Strength)

Warm up well

5X

·          Frenchies (5 sec holds) 1-3

·          Dbl KB Squat   5

·          Russian Twists 10l/r

·          Rest 1min

5X

·          Ice Cream Makers 5

·          Slow Divebombers  5

-       Deadlift                  5 

·          Rest 1 min

18 January Conditioning Class (Obj: Strength)

-warm up

2x

Pullups   3-5 (Weights if needed)

Rest :90

5X
-Dbl KB Romanian Deadlift 5 L/R
-Hvy Push Press 5

4x

Pullups   3-5 (Weights if needed)

Dbl KB Front Squat 5

3 x
-Hanging bicycle 5
-Ball Pushups (Feet on ball) 10

18 January Advanced Class (Obj: Strength: Emphasis Push & Pull)

Warm up well

4X

Frenchies  1- 2

Dbl Clean & Press 5X

Rest :60

5X

Slow Pullups  3-5

1 KB Cossack Squat & Press 3-5 l/r

Rest :60

3X

Ice Cream Makers 3-5

Bar Dips        5X

Ball Pikes    5X

16 January Conditioning Class (Obj: Strength)

-warm up

2x

Pullups   3-5 (Weights if needed)

Rest :90

5X
-Dbl KB Romanian Deadlift 5 L/R
-Hvy Push Press 5

4x

Pullups   3-5 (Weights if needed)

Dbl KB Front Squat 5

3 x
-Hanging bicycle 5
-Ball Pushups (Feet on ball) 10

16 January Advanced Class (Obj: Fullbody Strength. Pulling Emphasis)

Warm up well

3X

Ice cream Makers 3-5

KB Swings  :60

Rest :60

4X

½ Turkish Getup 6 l/r

Circle Pushups  6 L/R

Rest :60

3X

Ice cream Makers 3-5

KB Swings  :60

Rest :60

4X

Kneeling Half Moons 6 l/r

Anyhows  3 L/R (Odd Weights)

Rest:30

2X

Weighted Pullups 5

Hollowbody :30

Rest :60

12 January Core Conditioning (Obj: Functional Strength)

Warm up well

2X

Pullups 5-8* Use weights if 5-8 are easy

Rest 2 min

3X

Turkish Situp    10 L/R

High Knee Hang  5-8 

2X

Pullups 1-3

Rest 2 min

5X

Bottoms Up Pushups  5
Sideups   3-5 l/r

2X

Pullups 1-3

Rest 2 min

3X

Plank – opposite knee to opposite elbow   10 L/R

Hanging L sits 5 sec Left, Center, Right

2X

Pullups 1-3

Rest 2 min

14 Jan Advanced Core (Obj: Strength - Pulling & Hips)

Warm up well

2X

Heavy Pulls 1-3

Rest  2min

4X

Overhead KB Lunge      5 l/r

Renegade Row hvy   6 l/r

Rest :60

4X

Deadlift      5

Heavy Chin up   3

Rest :60

5 min

Turkish Get up  

11 January Core Conditioning (Obj: Functional Strength)

Warm up well

2X

Pullups 5-8* Use weights if 5-8 are easy

Rest 2 min

3X

Turkish Situp    10 L/R

High Knee Hang  5-8 

2X

Pullups 1-3

Rest 2 min

5X

Bottoms Up Pushups  5
Sideups   3-5 l/r

2X

Pullups 1-3

Rest 2 min

3X

Plank – opposite knee to opposite elbow   10 L/R

Hanging L sits 5 sec Left, Center, Right

2X

Pullups 1-3

Rest 2 min

11 Jan Advanced Core (Obj: Strength - Pulling & Pushing)

Warm up well

2X

Heavy Pulls 1-3

Rest  2min

A)3x

-           Dbl Military Press  5

-           Windshield Wipers 5 l/r (slow & controlled)

2X

Heavy Pulls 1-3

Rest  2min

B) 3X

-           Bench Press 5

-           KB Cossack Lunge 5 l/r

2X

Heavy Pulls 1-3

Rest  2min

C) 3X

- Weighted Dips  5

- Dragon Flags 5

Cool down/ stretch

9 January Core Conditioning (Obj: Functional Strength)

Warm up well

2X

Pullups 5-8* Use weights if 5-8 are easy

Rest 2 min

3X

Turkish Situp    10 L/R

High Knee Hang  5-8 

2X

Pullups 5-8

Rest 2 min

5X

Bottoms Up Pushups  5
Sideups   3-5 l/r

2X

Pullups 5-8

Rest 2 min

3X

Plank – opposite knee to opposite elbow   10 L/R

Hanging L sits 5 sec Left, Center, Right

2X

Pullups 5-8

Rest 2 min

9 January Advanced Core (Obj: Strength - Pull Focus)

Warm up well

2X

Weighted Pullups 1-3

Rest 2 min

3X

1/2 Turkish Getup    10 L/R

Straight Leg Raise 

2X Weighted Pullups 1-3

Rest 2 min

5X

Marine Pushups Ups   3-5
Windshield Wipers   3-5

2X

Weighted Pullups 1-3

Rest 2 min

3X

Plank – opposite knee to opposite elbow   10 L/R

Hanging L sits 15 sec Left, Center, Right

2X

Weighted Pullups 1-3

Rest 2 min

7 January Core Conditioning (Obj: Overall Strength - Pulling Focus)

Warm up well

2X

Heavy Pulls 1-3

Rest  2min

Each set 2X. Whole circuit 2X.

A)2x

-           KB Military Press  5

-           Floor Windshield Wiper (5 L/R slow & controlled)

2X

Heavy Pulls 1-3

Rest  2min

B) 2X

-           Side Press  (hvy) 5

-           KB Cossack Lunge 5 l/r

2X

Heavy Pulls 1-3

Rest  2min

Cool down/ stretch

7 January Advanced Core (Obj: Strength - Pulling & Lower)

Warm up well

2X

Heavy Pulls 1-3

Rest  2min

4X

Double KB Squat       5

Renegade Row hvy   6 l/r

Rest :60

4X

Stairs farmers walk (Dbl KB)    2

Heavy Chin up   3

Rest :60

5 min

Turkish Get up  

4 January Core Conditioning (Obj: Overall Strength - Pulling Emphasis)

Warm up well

2X

Heavy Pulls 1-3

Rest  2min

Each set 2X. Whole circuit 2X.

A)2x

-           KB Military Press  5

-           Floor Windshield Wiper (5 L/R slow & controlled)

2X

Heavy Pulls 1-3

Rest  2min

B) 2X

-           Side Press  (hvy) 5

-           KB Cossack Lunge 5 l/r

2X

Heavy Pulls 1-3

Rest  2min

Cool down/ stretch

4 January Advanced Core (Obj: Strength)

Warm up well 2X Heavy Pulls 1-3 Rest  2min Each set 2X. Whole circuit 2X. A)2x -           Dbl KB Clean & Press  5 -           Windshield Wipers 5 l/r (slow & controlled) 2X Heavy Pulls 1-3 Rest  2min B) 2X -           Side Press  (hvy) 5 -           KB Cossack Lunge 5 l/r 2X Heavy Pulls 1-3 Rest  2min  Cool down/ stretch

2 January Core Conditioning (Obj: Overall Strength - Pulling Emphasis)

Warm up well

2X

Heavy Pulls 1-3

Rest  2min

Each set 2X. Whole circuit 2X.

A)2x

-           KB Military Press  5

-           Floor Windshield Wiper (5 L/R slow & controlled)

2X

Heavy Pulls 1-3

Rest  2min

B) 2X

-           Side Press  (hvy) 5

-           KB Cossack Lunge 5 l/r

2X

Heavy Pulls 1-3

Rest  2min

Cool down/ stretch

2 January Advanced Core (Obj: Joint Resilience & Mobility)

Short Warm-up Hvy Pulls: 1-3 Neck ·          Wall Neck Extension: ·          Paul Anderson Neck: ·          Chin Glides: ·          Jaw Opener: Hvy Pulls: 1-3 Elbow ·          Elbow Greaser: ·          Beyond French Press: Hvy Pulls: 1-3 Shoulder Girdle: ·          Shoulder Blade Walk: ·          Turkish Half Get-Up ·          Russian Karate Twist: ·          RKC shoulder rotate: ·          RKC Arm Bar: ·          Hack Chest Opener: Hvy Pulls: 1-3 Hips & Knees: ·          Hack Squat: ·          Hack Hip Opener: ·          Russian Slalom: ·          Kneeling Lunge Plus: Hvy Pulls: 1-3 Spine: ·          Back Roll Around: ·          Wall walker: ·          Good Morning Stretch Plus: ·         Russian Hockey Deadlift Hvy Pulls: 1-3