Mar 29 Conditioning Class (Obj: Endurance & Cardio)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:

A.        Cossack Lunge

B.        Sandbag (or KB) shouldering

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

2X

·          Leg throws  :30

·          Armadillos  :30

Cool Down

29 Mar Advanced Class (Obj: Cardio & Endurance)

Weighted pull-ups: 4 X 15

3X

·          KB swings 100

·          Alligator Crawl 10l/r

·          Stairs w/ OH KB lockout 2X

·          Bear Crawl – Stairs 1

·          Waterpipe Squats 10

Cool Down

27 Mar Conditioning Class (Obj: Cardio & Endurance)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:

A.        Cossack Lunge

B.        Sandbag (or KB) shouldering

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

2X

·          Leg throws  :30

·          Armadillos  :30

Cool Down

27 March Advanced Class (Obj: Cardio & Agility)

Warmup

Spetznaz Traverse 4x

2X Supersets

         2 Min Intense                      1 min  recovery - No rest between sets

·          Dbl KB high pulls /               Forward lunge

·          JB’s  /                                  Cossack Lunge

·          Dbl KB Push Presses /          Reverse Lunge

·          Sandbag Shouldering/            Lateral X-Step Stairs

- Rest :60

Cool Down

25 March Conditioning Class (Obj: Endurance)

Planche                                3 min

Spartan Short Run:

Pull Ups                                                        10     

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      60

Abs of Choice                                             60

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      40

Abs of Choice                                             40

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      20

Abs of Choice                                             20

Pullups                                                        10

25 March Advanced Class (Obj: Endurance)

Warmup

5X

·          Weighted Pullups 10

·          Walking KB Lunge & Cleans 10 l/r

·          Scorpion Pushups 10 l/r

·          Turkish Getups 3l/r

Rest: 60

Cool down

22 March Conditioning Class (Obj: Endurance)

Planche                                3 min

Spartan Short Run:

Pull Ups                                                        10     

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      60

Abs of Choice                                             60

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      40

Abs of Choice                                             40

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      20

Abs of Choice                                             20

Pullups                                                        10

22 March Advanced Class (Obj: Strength Endurance)

Warm Up

·          Pullups   25

·          KB swings  100

·          Chinups 25

·          Pushups 100

·          Pullups 25

·          KB Lunge Twists 100 (50l/50r)

·          Chinups 25

Cool down

20 March Conditioning Class (Obj: Endurance)

Planche                                3 min

Spartan Short Run:

Pull Ups                                                        10     

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      60

Abs of Choice                                             60

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      40

Abs of Choice                                             40

Run Stairs (skip step)  45# /35#              4x 

Pushups                                                      20

Abs of Choice                                             20

Pullups                                                        10

20 March Advanced Class (Obj: Endurance)

Warm Up

 Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

·          10 Chinups

·          10 Pullups

Do full circuit 2X

A

·          Alt Swings    :30

·          Pistols :30 (left only)

·          Alt Swings :30

·          Pistols :30 (right only)

·          Goblet Squat :30

·          Rocking Chair :30

Rest: 60

B

·          Overhead Swings :30

·          Hindu Pushups :30

·          Dead Clean :30 (reft only)

·          Swinging Planche :30

·          Dead Clean :30 (right only)

·          Snake Move :30

rest :60

C

·          Alt Cleans :30

·          Clean & Pistol Press :30 (Left)

·          Goblet Squat – Curl & Press :30

·          Clean & Pistol Press :30 (Right)

·          Juggle Rows :30

-           Rocking Chair Get-Up :30

Rest :60

18 March Conditioning Class (Obj: Endurance)

Warm up well

Reducing Sets  (Set 1 25,   Set 2 20,      Set  3 15)

A   

Pushups                                          25,20,15

Squat jumps                                  25,20,15

Tiger Push                                      25,20,15

Rest :30

B  

 Russian twists w/ 35#/ 25#        25,20,15

Diamond Pushups                        25,20,15

Lunges   l/r                                     25,20,15

Rest   :30

C 

Bent over Rows                            25,20,15                  

Reach throughs                            25,20,15

Lateral Hip Dips (l/r)                   25,20,15

Rest :30

18 March Advanced Core (Obj: Brute Endurance)

Warm Up

 Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

Tabatas: :20 exercise/:10 rest X8

·          Lunge Twist

·          Shouldering

3X

·          Swinging Tripod   :30

·          Scorpion Crucifix   :30

·          Bear Squat :30

·          Rocca Forearm  :30

·          Neck Bridge  :30

·          Rest :30

Cool down

15 March Conditioning Class (Obj: Endurance)

Warm up well

Reducing Sets  (Set 1 25,   Set 2 20,      Set  3 15)

A   

Pushups                                          25,20,15

Squat jumps                                  25,20,15

Tiger Push                                      25,20,15

Rest :30

B  

 Russian twists w/ 35#/ 25#        25,20,15

Diamond Pushups                        25,20,15

Lunges   l/r                                     25,20,15

Rest   :30

C 

Bent over Rows                            25,20,15                  

Reach throughs                            25,20,15

Lateral Hip Dips (l/r)                   25,20,15

Rest :30

15 March Advanced Class (Obj: Brute Endurance)

Warm up well

Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

L. Brooks: The Smoker

2X

A

-Tactical Lunge :60

-High Pulls L :30

- High Pulls R :30

- Rest            :30

B

-           OH Squat L   :30

-           OH Squat R    :30

-           KB Burpee   :30

-           Alt Swing  :30

Rest   :30

 C

Push Press L    :30

Push Press R    :30

Star Jump   :30

The Finisher

Mixed Tabata 

20 work: 10 rest

2X

Snatch    2 sets

High Pull Catch & Squat   2 sets

13 March Conditioning Class (Obj: Endurance)

Warm up well

Reducing Sets  (Set 1 25,   Set 2 20,      Set  3 15)

A   

Pushups                                          25,20,15

Squat jumps                                  25,20,15

Tiger Push                                      25,20,15

Rest :30

B  

 Russian twists w/ 35#/ 25#        25,20,15

Diamond Pushups                        25,20,15

Lunges   l/r                                     25,20,15

Rest   :30

C 

Bent over Rows                            25,20,15                  

Reach throughs                            25,20,15

Lateral Hip Dips (l/r)                   25,20,15

Rest :30

13 March Advanced Class (Obj: Brute 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

11 March Conditioning Class (Obj: Endurance)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions)

Cool down

11 March Advanced Class (Obj: Endurance)

Warm up well

Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

Tabatas (:20 move/ :10 rest)  X 8

·          Front Lunge Jump

·          1 KB Snatch *

·          Lawnmowers *

·          Bridge Press *

·          Alt Swings

Cool down/ stretch

8 March Conditioning Class (Obj: Endurance)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions)

Cool down

8 March Advanced Class (Obj: Endurance)

Warm up well

Pulls: (:60 rest after each set)

·          20 Pulls

·          25 Chins

·          15 Pulls

3x
Squats 25
KB Russian Twists 25
Farmers Carry (Stairs) 2

3X
Thrusters  25
Windshield Wipers   8
OH Carry Stairs 1L/R

Cool down/ stretch

6 March Conditioning Class (Obj : Endurance)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions)

Cool down