29 November Conditioning Class (Obj: High Intensity Cardio)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 

2-10-2 by 2’s

4X

·          Stair Sprint – with sandbag, double step 2x

·          Pleasant Spanish  10

3X

·          Tiger Pushups    W 5/ M 10

·          Burpee to 180 jump   10

2X

·          Shoulder Bridge KB Press  8-10 L/R

·          KB Swings  :60

29 November Advanced Class (Obj: Post-Turkey Guilt Reduction)

Warm up well

Pulls: (:60 rest after each set)

·          16  Pullups

·          20 Chinups

·          16  Pullups

·          10 Chinups

·          8 Pullups

Tabatas (:20 move/ :10 rest)  X 8

·          Push Press

·          Front Lunge

·          Plank Push Knee

·          Sit Thru Knee

·          Planche Balance Ball Alphabet – Half pushup position

·          Tripod Overhead

Cool down/ stretchWarm Up (Mobility)

27 November Conditioning Class (Obj: High Intensity Cardio)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 

2-10-2 by 2’s

4X

·          Stair Sprint – with sandbag, double step 2x

·          Pleasant Spanish  10

3X

·          Tiger Pushups    W 5/ M 10

·          Burpee to 180 jump   10

2X

·          Shoulder Bridge KB Press  8-10 L/R

·          KB Swings  :60

27 November Advanced Class (Obj: Pre Turkey Burn)

Warm up (Do A&B 2x then C&D  2x) A ·   Alt Swings :30 ·   Romanian Deadlift  :30 L ·   Romanian Deadlift :30 R ·   Press :30 L ·   Press :30 R ·   Circle Cleans :30 ·   Rest :30 B ·   High Pulls :30 ·   OH Squats :30 L ·   OH Squats :30 R ·   Crossover Pushup :30 ·   Combat Figure 8 :60 ·   Rest :30

C ·    OH Swing :30 ·    Split Leg Rows :30L ·    Split Leg Rows :30R ·    Russian Twist :60 ·    Hindu Pushups :30 ·    Rest :30 D ·    Snatch :60 L ·    Snatch :60 R ·    TGU  2XL ·    TGU  2XR ·    Rest :30 E 5X · Pullups  10w/20m · Pleasant Spanish (CastlePushups) 20 · Rest :60

25 Nov Conditioning Class (Obj: Power Endurance)

Planche

Pulls:  2X 

 Pullups                             3-5

(Rest :60)

 Chinups                            3-5

(Rest :60)

 Commando                      2-3

(Rest :60)

Push: X5

Clapping Pushups  5

Jumping Squats            10

KB Bottoms up Pushups 5

Lunges            5 l/r

Bar work & Box Jumps (2x):

  A1) Roll Ups     3-5 

  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

25 Nov Advanced Class (Obj: Strength & Power)

Warm up well

5X

·          Manmakers 6

·           

Barwork

 3X

·          Frenchies  1-3

·          Windshied Wipers  5-8

3X

·          Marine Pushups 3-5

·          Sideups 5-8

22 Nov Conditioning Class (Obj: Power Endurance)

Planche

Pulls:  2X 

 Pullups                             3-5

(Rest :60)

 Chinups                            3-5

(Rest :60)

 Commando                      2-3

(Rest :60)

Push: X5

Clapping Pushups  5

Jumping Squats            10

KB Bottoms up Pushups 5

Lunges            5 l/r

Bar work & Box Jumps (2x):

  A1) Roll Ups     3-5 

  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

22 November Advanced Class (Obj: Power Endurance)

Warm up

Icecream makers 1-5-1

20 min – as many long cycle sets as you can. Take breaks after each set.  

1 hand KB swing 5 L/R

KB Snatch 5 L/R

Cleans 5 L/R

Front Squat 5 L/R

KB Press 5L/R

20 November Conditioning Class (Obj: Power endurance)

Planche

Pulls:  2X 

 Pullups                             3-5

(Rest :60)

 Chinups                            3-5

(Rest :60)

 Commando                      2-3

(Rest :60)

Push: X5

Clapping Pushups  5

Jumping Squats            10

KB Bottoms up Pushups 5

Lunges            5 l/r

Bar work & Box Jumps (2x):

  A1) Roll Ups     3-5 

  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

20 November Advanced Class (Obj: Explosive Power)

Warm Up Well

Chest Hi Pullup Ladder (Touch Chest to Bar)

2-10-2 by 2’s

4X

·          Stair Sprint – with sandbag, double step 3x

·          Pleasant Spanish  10

3X

·          Handstand Pushups    W 5/ M 10

·          Burpee to 180 jump   10

2X

·          Alt 1-Arm pushups    3-5 L/R

·          Dumbbell snatch 5 L/R

18 November Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

Kb Thrusters (8)

Bent over rows Rows (8 l/r)

5X

Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M

Weighted Lunges   (8  L & R)

Straight Leg Raise      5-8

5X

Straight Leg Raises (Hi Knees)  10

Clapping Pushups  5- 10

Cool down / stretch

18 November Advanced Class (Obj: Strength & Power)

Warm up well

Mini KB Leg Blasters (M 35 / W 25)

3X (no rest)

·          10 Squats

·          10 Lunges

·          10 Jumping lunges

·          10 Jumping squats

4X

·          Sumo Toss & Catch :30

·          KB Pull Over and Press :30

·          Juggling Bent Over Row : 30

·          Hopping Pushups:30

·          Rest :60

Cool down / stretch

15 November Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

Kb Thrusters (8)

Bent over rows Rows (8 l/r)

5X

Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M

Weighted Lunges   (8  L & R)

Straight Leg Raise      5-8

5X

Straight Leg Raises (Hi Knees)  10

Clapping Pushups  5- 10

Cool down / stretch

15 November Advanced Class (Obj: Strength & Power)

Warm up well

6X

·          Switchgrip Pullups    5

·          Pleasant Spanish   10

·          1 Dumbbell Snatch 5 l/r

Sumo Squat & Toss 10

13 November Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

Kb Thrusters (8)

Bent over rows Rows (8 l/r)

5X

Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M

Weighted Lunges   (8  L & R)

Straight Leg Raise      5-8

5X

Straight Leg Raises (Hi Knees)  10

Clapping Pushups  5- 10

Cool down / stretch

13 November Advanced Class (Obj: Strength & Power)

Warm up well Muscle Ups 1-5-1 4X Weighted Ring Rows  8 Barbell Deadlifts   8 Rest :90 4X Sandbag Snatch & Slam    20 Clapping Pushups 20 Rest :60 2X OH Stairs  1L/1R Dbl step up Rest :60 3X Ring Fly  8 Windmill 8 L/R Rest :60 3X Archers 8 Bent Press 5 L/R Cool down / stretch

11 November Conditioning Class (Obj: Strength & 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.

11 November Advanced Class (Obj: Mobility & Power)

FB Flow

Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow

High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow

Superman > Arm sweep to hip & return > Elbow Planche > Repeat

4x

Muscle Ups Rings   3-5

Rest  :60

3X

Dbl Alt KB Snatch  8

Bench Press 8

Stair Grapevines  2X

Rest :60

3X

Manmakers to Clean  8

Pleasant Spanish Pushup  8

Weighted Wall Sits :60

Rest :60

Snatch 100

8 November Conditioning Core (Obj: Strength & 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.

8 November Advanced Core (Obj: Mobility & Power)

FB Flow

Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow

High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow

Superman > Arm sweep to hip & return > Elbow Planche > Repeat

Muscleup  3-5

4X

·          Barbell Deadlift  8-10

·          KB Pull Over Crunch :30

Muscleup  3-5

5X

·          Dbl KB Clean  10

·          Box Jump 10

2X

Chest High Pullups 10

Rest :90

Snatch 100

6 November Conditioning Class (Obj: Strength & 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.

6 November Advanced Class (Obj: Mobility & Strength)

FB Flow

Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow

High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow

Superman > Arm sweep to hip & return > Elbow Planche > Repeat

TEST

5 Rep Max

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

·          Weighted Pull Up

·          KB Pistol L/R

·          Dbl KB Press

·          Dbl KB Snatch

·          TGU L/R

KB Snatch 100

4 November Advanced Class (Obj: Mobility & Strength)

FB Flow

Cossack Lunge L/R > Pushup position > Gladiator Hold L/R > Pushup position > Hand walk back to beginning position

UB Flow

Divebomber Pushup > 4pt Kneel > Fully extend opp arm& leg at a diagonal > Pike > repeat

FB Flow

LB Flow

Seated position/feet flat/knees up > shinbox L>lateral Planche w/ hip/shoulder opener> Elbow drop to floor > return to lateral Planche position > repeat on R

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)

·          TGU (first 10min)

·          Anyhows (second 10)

Finisher:

KB Snatch 100

4 November Conditioning Class (Obj: Mobility & Strength)

FB Flow

Cossack Lunge L/R > Pushup position > Gladiator Hold L/R > Pushup position > Hand walk back to beginning position

UB Flow

Divebomber Pushup > 4pt Kneel > Fully extend opp arm& leg at a diagonal > Pike > repeat

FB Flow

LB Flow

Seated position/feet flat/knees up > shinbox L>lateral Planche w/ hip/shoulder opener> Elbow drop to floor > return to lateral Planche position > repeat on R

20 min max (2 rep L & R each set – no less than 5 no more than 8 sets. Adjust weight accordingly.)

·          Turkish Get Up

Finisher:

KB Thrusters 50

1 November Advanced Class (Obj: Mobility & Strength)

FB Flow

Cossack Lunge L/R > Pushup position > Gladiator Hold L/R > Pushup position > Hand walk back to beginning position

UB Flow

Divebomber Pushup > 4pt Kneel > Fully extend opp arm& leg at a diagonal > Pike > repeat

FB Flow

LB Flow

Seated position/feet flat/knees up > shinbox L>lateral Planche w/ hip/shoulder opener> Elbow drop to floor > return to lateral Planche position > repeat on R

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)

·          Dbl Snatch

·          Dbl Press

Finisher:

KB Snatch 100