31 May Combined Class (Obj: Strength & Conditioning)

For time:

5X 5:00 sets

KB Swing  5 L/R

KB Figure 8 & Catch 5L/R

Single KB Front Squat  5 L/R

Round the World 5 L/R

1 KB Snatch 5 L/R

1 KB Clean  5 L/R

Pushups 10 (or one handed 5 L/R)

Tripod Reach 5 L/R

Set time for 5 minutes. Stop wherever you end up in the circuit. Start at that point in the circuit for your next set. Go 5 times. 

29 May Combined Class (Obj: Strength & Conditioning)

                                                  

Warm Up

3X

Alternating Mil. Press 10

L-Sit Pull Up  10

5X

Renegade Row  10 L/R

Decline Pushup   10

Airsquats   20

3X

Double KB Clean (or SB Clean) 10

Diamond Pushup 10

4X

8-Count Bodybuilders :60

27 May Combined Core (Obj: Single Arm/Leg Strength)

Warm up

3X

KB Snatch (or SB Shoulder) 10 L

1 Leg Pushup 10 L

KB Snatch (or SB Shoulder) 10 R

1 Leg Pushup 10 R

3X

Hi Pull (or SB Clean) 10 L

Pistol Deck Squat 10L

Hi Pull (or SB Clean) 10 R

Pistol Deck Squat 10 R

3X

KB Swing 10 L

2 Pt Plank :60 L (Hand – not elbow)

KB Swing 10 R

2 Pt Plank :60 R (Hand – not elbow)

4X

KB Clean & Jerk (or Squat & Press) :30 L/R

Rest: 30

24 May Combined Class (Obj: Strength & Conditioning)

Warm Up

2X

2 Hand KB Swing 20

Pushups 20

No rest

2x

SB cleans 20

Squat Jumps 20

No rest

2X

Deadlift 20

Coffin Situp  20

No Rest

2X

Dbl Push Press 20

Hand Walkout 20

2X

Dbl Suitcase Deadlift  20

Hip Thruster to Situp 20

(Partner option: Partners alternate exercises on supersets – neither partner can stop until both have fully completed their set.) 

22 May Combined Class (Obj: Strength Endurance)

Warm up well

Plank 5 minutes

Pullups 10
Hvy Sandbag shouldering 5L/R
Burpees 10
Dips 10
Box Jumps 10
Pushups 10

No rests. As many rounds as you can for 25 minutes.

5X
Headstands :30

20 May Advanced Class (Obj: Strength & Conditioning)

A 4X

SB Floor Press to Hip Thrust 20

Fingerboard hang :60

B3X

SB OH Stairs 2X

Chest Hi Pullups 15

Fingertip Pushup 20

C3X

Shoulder to Shoulder Press 20

Farmers Walk Stairs 2X

SB Deadlift to Clean 20

DTabata

SB Snatch

May 20 Conditioning Class (Obj: Strength & Conditioning)

A 4X

SB Floor Press to Hip Thrust 20

Fingerboard hang :60

B3X

SB OH Stairs 2X

Horizontal Pullups 15

Fingertip Pushup 20

C3X

Shoulder to Shoulder Press 20

Farmers Walk Stairs 2X

SB Sumo Hi Pull 20

DTabata

SB Shouldering

May 17 Advanced Class (Obj: Strength & Conditioning)

3X

Crucifix Pushup 20

Dbl KB Bridge Press 10

Sandbag Pullovers 20

3X

Hvy Windmill 10

Icecream makers 10

3X

Squat to knee touch 20

Dbl KB sumo deadlift 20

Full Ext & Compression Situps 20

Tabata

High Pulls (alternate sets) 

17 May Conditioning Class (Obj: Strength & Conditioning)

A 4X

SB Floor Press to Hip Thrust 20

Fingerboard hang :60

B3X

SB OH Stairs 2X

Horizontal Pullups 15

Fingertip Pushup 20

C3X

Shoulder to Shoulder Press 20

Farmers Walk Stairs 2X

SB Sumo Hi Pull 20

DTabata

SB Shouldering

May 15 Advanced Class (Obj: Strength & Conditioning)

Warm Up

15 pullups before each circuit

A 3X

·          Dbl KB Row 10

·          Pistol Grip Bridge Press 10L/R

·          1leg Deadlift 10L/R

B 3X

·          SB 360 10L/R

·          Squat Curl 20

·          Farmers Walk Stairs 2X

C 4X

·          (Bar)L-Sits :30

·          OH KB Sidehandle hold stairs 1L/R

D 4X

·          KB Deadlift to Sprawl :60

May 15 Conditioning Class (Obj: Strength & Conditioning)

A 4X

SB Floor Press to Hip Thrust 20

Fingerboard hang :60

B3X

SB OH Stairs 2X

Horizontal Pullups 15

Fingertip Pushup 20

C3X

Shoulder to Shoulder Press 20

Farmers Walk Stairs 2X

SB Sumo Hi Pull 20

DTabata

SB Shouldering

13 May Conditioning Class (Obj: Functional Strength & Conditioning)

Warm up

Macro Circuit 2X (A&B)

A 3X

SB Shouldering 10 L/R

SB ½ TGU 10L/R

Rest :60

B 2X

SB Cleans 20

KB Halos 10 L/R

KB Hot potato 10L/R

Rest :60

5X

Decksquat to Sprawl 20

KB Full Ext Crunch 20

Jumpies 10

Rest :60

13 May Advanced Class (Obj: Functional Strength & Conditioning)

3X

Alt KB Bridge Press 20 l/R

Weighted Pullups  10

Extended PushUp 20

Rest :60

3X

Dbl KB Deadlift 10

KB Front Squat 10

Shoulder Bridge 3pt Reach 20 L/R

Rest :60

3X

KB Windmill 10L/R

SB 1/2TGU 10 L/R

Butterfly situp 20

4X

SB 1-arm shouldering :30L/R

Rest :30

10 May Conditioning Class (Obj: Functional Strength & Conditioning)

Warm up

Macro Circuit 2X (A&B)

A 3X

SB Shouldering 10 L/R

SB ½ TGU 10L/R

Rest :60

B 2X

SB Cleans 20

KB Halos 10 L/R

KB Hot potato 10L/R

Rest :60

5X

Decksquat to Sprawl 20

KB Full Ext Crunch 20

Jumpies 10

Rest :60

10 May Advanced Class (Obj: Functional Strength & Conditioning)

Warmup

3X

Dbl KB Press  10

SB Shouldering 20

KB Bottoms up Pushup 20

Rest :60

4X

Goblet Squat 10 L/R

SB Side to Side Deadlift  20

Box Jumps 20

Rest :60

3X

KB Up & Over 20

SB Shoulder Situp 10 L/R

Plank – Elbow to knee 20L/R

Rest :60

4X

Burpee Pullups  :60

Rest :60

8 May Conditioning Class (Obj: Functional Strength & Conditioning)

Warm up

Macro Circuit 2X (A&B)

A 3X

SB Shouldering 10 L/R

SB ½ TGU 10L/R

Rest :60

B 2X

SB Cleans 20

KB Halos 10 L/R

KB Hot potato 10L/R

Rest :60

5X

Decksquat to Sprawl 20

KB Full Ext Crunch 20

Jumpies 10

Rest :60

8 May Advanced Class (Obj: Functional Strength Conditioning)

Warm Up

3X

SB HalfMoon Snatch 20

SB ½ TGU 10L/R

Rest :60

5X

SB Cleans 20

SB 360 10 L/R

Rest :60

3X

SB Snatch 20

SB Situp 20

Rest :60

5X

Jumpies  20

KB Gladiator Holds :30 L/R

Juggle Rows 10LR

Rest :60

6 May Conditioning Class (Obj: Strength & Conditioning)

Warm up

A 5X

Manmakers   10

Pullups 5-10

B 5X

Stair Runs 45#/35#  2x

Pushups  20

Elbow to Knee Plank 20 L/R

6 May Advanced Class (Obj: Strength & Conditioning)

Warm up

Macro Circuit 2X (A&B)

A 2x

·          Dbl KB Pushpress  10

·          SB Shouldering 20

·          Close Grip Pushup 20

·          Rest :60

B 2x

·          Goblet Squat 20

·          SB rotating deadlift 10 L/R

·          Squat Jump 20

·          Rest :60

3X

KB Up & Over situps 20

SB shoulder situps 10L/R

Elbow to Knee plank – 20 L/R

Rest :30

4X

SB Clean & Push Press :60

Rest :60

3 May Conditioning Class (Obj: Strength & Conditioning)

Warm up

A 5X

Manmakers   10

Pullups 5-10

B 5X

Stair Runs 45#/35#  2x

Pushups  20

Elbow to Knee Plank 20 L/R

3 May Advanced Class (Obj: Strength & Conditioning)

Warmup

3X

Alt KB Clean 10 L/R

KB Full Extension Crunch 20

Rest :60

4X

Alt KB Hi Pull 20L/R

KB OH Situp 20

Pullups 15

Rest :60

5X

Alt KB Swing 10L/R

KB Russian Twist 20

KB Dbl Bridge Press  10 l/r

Rest :60

1 May Conditioning Class (Obj: Strength & Conditioning)

Warm up

A 5X

Manmakers   10

Pullups 5-10

B 5X

Stair Runs 45#/35#  2x

Pushups  20

Elbow to Knee Plank 20 L/R

1 May Advanced Class

Warmup

5X

Dbl KB Press  10

SB Clean 20

Pushup 20

Rest :60

4X

Pistols  10 L/R

SB Deadlift  20

KB Decksquat 20

Rest :60

3X

KB 1/2TGU 10L/R

SB Situp 20

RTW 3pt Plank :15 per limb (:60)

Rest :60

4X

KB 2hand swings :60

Rest :60