30 Dec Conditioning Class (Obj: High Intensity, Full Body Conditioning)

12 min: Lower Body Burn 

 - Pushups 25

· Forward Lunge :15 l/r

· Back Lunge :15 l/r

· Split Leg Suitcase Squat :15 l/r

· Split Leg Press :15 l/r

· 2-Foot Jumps  :30 Fwd/Back

· Jumping Lunge :30

·  Pullups 5

· Diagonal Lunge Squat Reach Down*  :15 l/r

· Diagonal Lunge Squat & Press   :15 l/r

· Squat  :30

· Squat & Press  :30

· Lateral 2 Foot Jumps  :30 (Mogul Jumps)

· Jumping Jacks :30

· Pullups 5

· Diagonal Lunges   :15 l/r

· Cossack Squat   :15 l/r

· Squat   :30

· Squat & Press  :30

·  5 pt jumps :30**

· Jumping Jacks :30

· Duck to Pigeon Jumps*** :30

· Pullups 5

· Pushups 25

16 Min Upper Body Burn

2X ·    Swings  :60 (burpees) ·    Dbl Press :20 (Handstand Pushup or Tiger Pushups) ·    Dbl Deadlift :20 (1 Leg Squats) ·    Rest :20 ·     High Swings :60 (Burpees) ·    Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.)  ·    ½ Pushup Planche :20 ·    Rest :20 2X ·    High Pulls :60 (Sprawls or burpees) ·    Pushups Superset (Close & Wide) :20 ·    Upright Rows (Elbows Wide) :20 (pullsups/h pulls) ·    Rest :20 ·    Tiger Press:60 ( ·    Lateral Planche :20 L/R ·    Lunges :20 ·    Rest :20

30 Dec Advanced Class (Obj: Work Capacity)

A:Back Squat, build to a heavy single
Loading scheme example:
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM

B: 

Pullup Pyramid X3's 3-15-3

C:
Using a 3-Min Running Clock do 5 Sets of
Grapevines (Stairs)  8 (4L/4R)
In remainder of time do:
20 x Push-Ups (w/ light sand bag)
Squats (Until clock runs out) 

Rest :60

27 Dec Conditioning Class (Obj: High Intensity, Full Body Conditioning)

12 min: Lower Body Burn 

 - Pushups 25

· Forward Lunge :15 l/r

· Back Lunge :15 l/r

· Split Leg Suitcase Squat :15 l/r

· Split Leg Press :15 l/r

· 2-Foot Jumps  :30 Fwd/Back

· Jumping Lunge :30

·  Pullups 5

· Diagonal Lunge Squat Reach Down*  :15 l/r

· Diagonal Lunge Squat & Press   :15 l/r

· Squat  :30

· Squat & Press  :30

· Lateral 2 Foot Jumps  :30 (Mogul Jumps)

· Jumping Jacks :30

· Pullups 5

· Diagonal Lunges   :15 l/r

· Cossack Squat   :15 l/r

· Squat   :30

· Squat & Press  :30

·  5 pt jumps :30**

· Jumping Jacks :30

· Duck to Pigeon Jumps*** :30

· Pullups 5

· Pushups 25

16 Min Upper Body Burn

2X ·    Swings  :60 (burpees) ·    Dbl Press :20 (Handstand Pushup or Tiger Pushups) ·    Dbl Deadlift :20 (1 Leg Squats) ·    Rest :20 ·     High Swings :60 (Burpees) ·    Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.)  ·    ½ Pushup Planche :20 ·    Rest :20 2X ·    High Pulls :60 (Sprawls or burpees) ·    Pushups Superset (Close & Wide) :20 ·    Upright Rows (Elbows Wide) :20 (pullsups/h pulls) ·    Rest :20 ·    Tiger Press:60 ( ·    Lateral Planche :20 L/R ·    Lunges :20 ·    Rest :20

27 December Advanced Class (Obj: Work Capacity)

A
15 min: With sandbag or loaded ruck (35#/25#)
Stairs

B
50 x Burpee Pull-Ups
50 x Sandbag Shouldering (60#/40#)

C
15 min: Increased load -With sandbag or loaded ruck (45#/35#)

Christmas Day Workout

Advanced Class: Use a medium weight on bold Conditioning Class: Use a light weight or no weight. (If you were good last year - Santa probably brought you a sandbag or kettlebell. But if you weren't good - or Santa was confused about what you really wanted - you can use a backpack full of books, jugs full of water, toddlers, whatever. If you really don't want to carry anything - substitutions are in Parenthesis)  12 min: Lower Body Burn   - Pushups 25 · Forward Lunge :15 l/r · Back Lunge :15 l/r · Split Leg Suitcase Squat :15 l/r · Split Leg Press :15 l/r · 2-Foot Jumps  :30 Fwd/Back · Jumping Lunge :30 ·  Pullups 5 · Diagonal Lunge Squat Reach Down*  :15 l/r · Diagonal Lunge Squat & Press   :15 l/r · Squat  :30 · Squat & Press  :30 · Lateral 2 Foot Jumps  :30 (Mogul Jumps) · Jumping Jacks :30 · Pullups 5 · Diagonal Lunges   :15 l/r · Cossack Squat   :15 l/r · Squat   :30 · Squat & Press  :30 ·  5 pt jumps :30** · Jumping Jacks :30 · Duck to Pigeon Jumps*** :30 · Pullups 5 · Pushups 25 12 Min Upper Body Burn 2X ·    Swings  :60 (burpees) ·    Dbl Press :20 (Handstand Pushup or Tiger Pushups) ·    Dbl Deadlift :20 (1 Leg Squats) ·    Rest :20 ·     High Swings :60 (Burpees) ·    Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.)  ·    ½ Pushup Planche :20 ·    Rest :20 2X ·    High Pulls :60 (Sprawls or burpees) ·    Pushups Superset (Close & Wide) :20 ·    Upright Rows (Elbows Wide) :20 (pullsups/h pulls) ·    Rest :20 ·    Tiger Press:60 ( ·    Lateral Planche :20 L/R ·    Lunges :20 ·    Rest :20

A:Back Squat, build to a heavy single
Loading scheme example:
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM

B: 

Pullup Pyramid X3's 3-15-3

C:
Using a 3-Min Running Clock do 5 Sets of
Grapevines (Stairs)  8 (4L/4R)
In remainder of time do:
20 x Push-Ups (w/ light sand bag)
Squats (Until clock runs out) 

Rest :60

23 December Advanced Class (Obj: Pre-Christmas Dinner Burn)

3X

-KB pistol or RFE split squat  6-8

- rest :90

- Side bridge :90 L/R

3X

-           Dbl KB Thrusters (35#/20#)

-           5 3-pt SLR

Burpee Pullups 25

23 Dec Conditioning Class (Obj: Fullbody Conditioning)

Warm up well

Reducing Sets (Do all A then B  then C) 

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

20 Dec Advanced Class (Obj: Strength Endurance)

4X

·          OH KB Lunge 25 L

·          OH KB Lunge 25 R

·          Ball Planche 1min

·          50 SB Press & Step up

·          2KB Rack Rest 1 min (55/35)

·          50 Squats

·          Windshield wipers 5-8

4X grapevines

20 Dec Conditioning Class (Obj: Full Body Conditioning)

Warm up well

Reducing Sets (Do all A then B  then C) 

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 Dec Advanced Class (Obj: Strength Endurance & Cardio)

Warm Up

A

Pulls: Pyramid 2-10-2 (x2) light weight

B

Back Squat @ 80% max

E2MOM X2 for 10 min

C 5X

·          GrapeVine (Stairs) 6X (3L/R)

·          Burpee 15

·          Pullups 10

·          KB Snatch 10 L

·          KB Snatch10 R

Rest 4min

18 Dec Conditioning Core (Obj: Full body conditioning and just a darn good workout)

Warm up well

Reducing Sets (Do all A then B  then C) 

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

16 December Conditioning Class (Obj: Fullbody Strength & Conditioning)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Reach Throughs Crunches
50 Russian Twists (L&R = 1)
50 Step-ups (25 reps per side)
25 Pull-ups/Horizontal Pulls

50 Forward Lunges (25 reps per side)
50 Close-grip Pushups

25 Flutter Kicks (L&R =1)
25 Horizontal Pulls
50 Squats
25 Clapping/Plyo Pushups

Cool down

16 December Advanced Class (Obj: High Intensity Endurance)

Warm Up

 Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

4X

Partners: (P1 Moves while P2 rests)

·          SB Stair Run 8x

·          Dbl KB PushPress 15  (M 55/W 35)

·      KB Swing  20 (M 55/ W 35)

No rest between sets

13 Dec Conditioning Class (Obj: Fullbody Strength & Endurance)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Reach Throughs Crunches
50 Russian Twists (L&R = 1)
50 Step-ups (25 reps per side)
25 Pull-ups/Horizontal Pulls

50 Forward Lunges (25 reps per side)
50 Close-grip Pushups

25 Flutter Kicks (L&R =1)
25 Horizontal Pulls
50 Squats
25 Clapping/Plyo Pushups

Cool down