29 April Advanced Class (Obj: Work Capacity)

Warmup

Weighted pull-ups (light weight)

2 X 10

2X

2 Min Exercise / 1 min active rest

·          Clean & Press / Airsquats

·          Windmills  / Cossack lunge

·          Turkish Getups / Dbl Stair Hop

·          Woodchoppers / Lateral Jumpovers

·          Weighted Pullup 10

29 April Conditioning Class (Obj: Adv Conditioning)

Warmup

Pull-up Ladders 1-5-1

(Chest hi if normal are easy)

2X

2 Min Exercise / 1 min active rest

·          Decksquats to Standing Press / Airsquats

·          Windmills  / Cossack lunge

·          Turkish Getups / Dbl Stair Hop

·          Woodchoppers / Lateral Jumpovers

Partners KB Dead stop Rows 2-10-2 (X2's)

26 Advanced Class (Obj: HIT Endurance)

A.        Farmers Walk Stairs 6X

B.        Grape Vine Stairs 6X

5X

·          Dbl KB Swings – 10

·          Dbl Kettlebell Cleans – 10

·          Dbl Kettlebell Press -  10

·          Rest :30

5X

Alternating Sots Press – 10

Rest :30

5X

•  Dips 10
• SLR  3pt  2

26 April Conditioning Class (Obj: Adv Conditioning)

Warmup

Pull-up Ladders 1-5-1

(Chest hi if normal are easy)

2X

2 Min Exercise / 1 min active rest

·          Decksquats to Standing Press / Airsquats

·          Windmills  / Cossack lunge

·          Turkish Getups / Dbl Stair Hop

·          Woodchoppers / Lateral Jumpovers

Partners KB Dead stop Rows 2-10-2 (X2's)

24 Advanced Class (Obj: HIT Endurance)

Warm Up

Spetznaz traverse 3X

3X

Power Clean & Press :30

Squat Complex (Shoulder,  Zercher, Shoulder) :30

Burpees :30

Rest :30

Pivot to Squat :30

Twisting back Lunge: 30

Pushup to Knee Touch :30

Rest :30

2X

Snatch, catch & slam  :30

Shouldering (to ground) :30

1 Arm Sprawl :30

Rest :30

Press & Squat :30

Frog Jump :30

In & Out Pushups :30

Rest :30

1X

Bear Crawl Sand Bag Pull :30

Insomniac Sumo :30

SB Throw & Follow :30

Rest :30

Bar

SLR – Endless Ladder

24 April Conditioning Class (Obj: Adv. Conditioning)

Warmup

Pull-up Ladders 1-5-1

(Chest hi if normal are easy)

2X

2 Min Exercise / 1 min active rest

·          Decksquats to Standing Press / Airsquats

·          Windmills  / Cossack lunge

·          Turkish Getups / Dbl Stair Hop

·          Woodchoppers / Lateral Jumpovers

Partners KB Dead stop Rows 2-10-2 (X2's)

22 April Advanced Class (Obj: HIT Endurance)

Warm Up

Frenchies 1 set

5X

·          Pushups :30

·          Alt KB Rows  :15 L/R

·          Swing, Flip, Clean, Squat :30

·          Bear Crawls :30

·          Rest :30

Frenchies 1 set

Snatch Ladder  (Work = Rest time)

:20, :30, :40, :40, :30, :30

Frenchies 1 set

4X

·          Alt Clean & Press :30

·          Dbl OH Stairs :30

·          Racked KB Lunges :30

·          Halos :30

Frenchies 1 set

Deck Squat to Sprawl Ladder (Work = Rest)

:20, :30, :40, :40, :30, :30

Frenchies 1 set: 

Combined Class Conditioning

Pyramid Superset
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10

1X
B1: Kettlebell Farmer Walk - Stairs 2X
B2: Kettlebell Racked Farmer Walk - Stairs 2X
B3: Overhead Kettlebell Farmer Walk - Stairs 2X

15 April Conditioning Class (Obj: Endurance)

Planche                                3 min

Warmup

Bent Arm Long Bar Traverse 4x

Meat Grinder Pyramid: 1-12-1

1 pushup, 1 full ext. crunch, 10 squats

2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 12. On the way down replace crunches with Russian Twists.) 

15 April Advanced Core (Obj: Endurance)

Warm up

3X

Planche Pushups 25

Farmers Walk (Stairs 2x/Hvy)

Pullups 15

Rest :30

3X

Diamond Pushups 25

Windshield Wipers

Farmers Walk (Stairs 2x/hvy)

KB Juggle Rows 20

Rest :30

12 April Conditioning Class (Obj: Endurance)

Planche                                3 min

Warmup

Bent Arm Long Bar Traverse 4x

Meat Grinder Pyramid: 1-12-1

1 pushup, 1 full ext. crunch, 10 squats

2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 12. On the way down replace crunches with Russian Twists.) 

12 April Advanced Class (Obj: Endurance)

Pullups 25

3X (Don’t stop moving)

Double KB Swings 10

Double KB Push Presses 10

Double KB Hi Pulls 10

Double KB Windmills 5 l/r

Double KB Snatch 10

Pushups 50

Rest 1 min

Pullups 25

10 April Conditioning Class (Obj:Endurance)

Planche                                3 min

Warmup

Bent Arm Long Bar Traverse 4x

Meat Grinder Pyramid: 1-12-1

1 pushup, 1 full ext. crunch, 10 squats

2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 12. On the way down replace crunches with Russian Twists.) 

10 April Advanced Class (Obj: Endurance)

(10 minutes)

Wall Squats (face wall)                   25

Halos                                               10 L/R

Pump Stretch                                    5

Sumo Deadlift (light weight)          10

(15 minutes)

KB Swings                                     30

Stairs (Easy Recovery)            2 laps

(5 Minutes)

Turkish Get-Ups                               

Pyramid 1-5-1

(Divebombers X 1 / Pull-up (w/Weight) X 2)

8 April Conditioning Class (Obj: Endurance)

Warm Up

A 5X

Manmakers   10

Pullups 5-10

B 6X

OH 1 arm carry - stairs  2X M 45/55# W25/35#*

Pushups  20

3X (with partners)

·          Ball Bridging with weight :45

*1st set – Left arm, 2^nd set Right Arm, etc

8 April Advanced Class (Obj: Endurance)

Ball Planche 3 min

Lever 1 min

Lever Progressions 1 min total

5X

Pullups 20

Manmakers 10

Windshield Wipers 5

5 April Conditioning Class (Obj: Endurance)

Warm Up

A 5X

Manmakers   10

Pullups 5-10

B 6X

OH 1 arm carry - stairs  2X M 45/55# W25/35#*

Pushups  20

3X (with partners)

·          Ball Bridging with weight :45

*1st set – Left arm, 2^nd set Right Arm, etc

5 April Advanced Class (Obj: Endurance)

Warmup

Spetznaz Traverse 4x

Meat Grinder Pyramid: 1-15-1

1 pushup, 1 full ext. crunch, 10 squats

2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 15. On the way down replace crunches with Russian Twists.) 

3 April Conditioning Class (Obj: Endurance)

Warm Up

A 5X

Manmakers   10

Pullups 5-10

B 6X

OH 1 arm carry - stairs  2X M 45/55# W25/35#*

Pushups  20

3X (with partners)

·          Ball Bridging with weight :45

*1st set – Left arm, 2^nd set Right Arm, etc

3 April Advanced Class (Obj: Endurance)

Planche                                3 min

Spartan Run:

Pull Ups                                                        20     

Run Stairs (skip step)  45# /35#              8x 

Pushups                                                     100

Abs of Choice                                           100

Run Stairs (skip step)  45# /35#              8x 

Pushups                                                      75

Abs of Choice                                             75

Run Stairs (skip step)  45# /35#              8x 

Pushups                                                      50

Abs of Choice                                             50

Pullups                                                        20

April 1 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

1 April Advanced Class (Obj: Endurance & Cardio)

Warmup

Weighted pull-ups (light weight)

2 X 10

2X

2 Min Exercise / 1 min active rest

·          Snatch / Airsquats

·          Grasshoppers / Wallsit

·          Bridgepress / Dbl Stair Hop

·          Juggle Row / Tripod Overhead Reach

·          Weighted Pullup 10