28 February Advanced Class (Obj: Strength Endurance)

2X Planching

Planche :60

Shoulder Bridge hold :60

Lateral Planche :60 L/R

5X

KB Goblet Squats 10

Bulgarian Goat Belly Swings 10

10X w Ruck

·          Stairs 2x

·          Pullups 5

 -         Dips 5

28 Feb Conditioning Class (Obj: Strength Endurance)

Warm up well

Ladders: Pull up 1-5 Chin up 1-5

Mini Leg Blasters

3X (no rest)

·          10 Squats

·          10 Lunges

·          10 Jumping lunges

·          10 Jumping squats

 2      2X

        Jumpies   :30

4X

·          Sumo Hi Pulls :30

·          KB Pull Overs  :30

·          Juggling Bent Over Row : 30

·          Slow Bottoms Up Pushups :30

·          Rest :60

Cool down / stretch

26 Feb Advanced Class (Obj: Strength Endurance)

2X w. ruck

·          Max pullups

·          Max Dips

·          Max Situps in 2min

·          Max pushups

·          Flutterkicks 50

·          Burpees 25

·          Body Row 20

The Eagle

8X no rest. Don’t put down the KB

- Dbl KB Squat 8

-  KB Farmers walk 60ft

26 Feb Conditioning Class (Obj: Strength Endurance)

Warm up well

Ladders: Pull up 1-5 Chin up 1-5

Mini Leg Blasters

3X (no rest)

·          10 Squats

·          10 Lunges

·          10 Jumping lunges

·          10 Jumping squats

 2      2X

        Jumpies   :30

4X

·          Sumo Hi Pulls :30

·          KB Pull Overs  :30

·          Juggling Bent Over Row : 30

·          Slow Bottoms Up Pushups :30

·          Rest :60

Cool down / stretch

24 Feb Advanced (Obj: Endurance and Metabolic Workout)

2X BW

·          Pullups   - max

·          Situps - :60

·          Pushups    Max

·          No Rest

2X BW

·          Stairs 3min

·          DB Push Press 30# DB’s

·          Lateral Planche :60L/R

2X W Ruck

·          Stairs Grapevines  - 2 min

·          Burpees 20

·          Squats 25

·          H Pulls 15

24 Feb Conditioning Class (Obj: Strength & Power)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 

2-10-2 by 2’s

3X

·          Stair Sprint – with sandbag, double step 2x

·          Pleasant Spanish  3-5

3X

·          Tiger Pushups    W 5/ M 10

·          Burpee to 180 jump   10

3X

·          Headstand  :30-:60  (free stand if possible)

·          Circle pushups    3-5 L/R

21 Feb Advanced Class (Obj: Strength Endurance)

Warm up well

Stair Ruck:

20 Min with Ruck

5X  25m all

·          Bear Crawl

·          Low Crawl

·          Crab Walk

·          Lunge Walk

Finish each movement with SB shouldering 5L/R  M 40#/ W 20#

21 Feb Conditioning Class (Obj: Strength & Power)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 

2-10-2 by 2’s

3X

·          Stair Sprint – with sandbag, double step 2x

·          Pleasant Spanish  3-5

3X

·          Tiger Pushups    W 5/ M 10

·          Burpee to 180 jump   10

3X

·          Headstand  :30-:60  (free stand if possible)

·          Circle pushups    3-5 L/R

19 Feb Conditioning Class (Obj: Strength & Power)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 

2-10-2 by 2’s

3X

·          Stair Sprint – with sandbag, double step 2x

·          Pleasant Spanish  3-5

3X

·          Tiger Pushups    W 5/ M 10

·          Burpee to 180 jump   10

3X

·          Headstand  :30-:60  (free stand if possible)

·          Circle pushups    3-5 L/R

19 Feb Advanced Class (Obj: Strength Testing)

1 RM Test

Deadlift  (Rest 2 min between sets)

·          5X 60% 1 RM

·          2X 70% 1 RM

·          1X 85 % 1 RM

·          1 X 95 % 1RM

·          1 and up – until 1 RM

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above. 

10 Min HIIT

- Squat

- Pushup

- Crunch

• 
  

17 Feb Advanced Class (Obj: Strength &Power)

Deadlift

o    60% of 1RM X5 (plus 5-10#’s)

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

5X    (W/ruck)

Thrusters 10

Walking Lunge 10L/R

Push Planche Knee 10

Sit Throughs  10L/R

Rest :60

17 Feb Conditioning Class (Obj: Strength & Power)

Planche

A)  4X

 Pullups                               5

Clapping Pushups             5

SB Rows                              5

KB Bottoms Up Pushups  5

Bar work & Box Jumps (3x):

  B1) Roll Ups     3-5 

  B2) Fwd Box Jumps  10

  C1) Sideups                             3-5 l/r

  C2) Lateral Box Jumps           5 L/R

14 Feb Advanced Class (Obj: Strength & Power)

Deadlift

o   5X at P2P protocol

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

3X

Pullups 33

Pushups 66

Squats w ruck/SB 99

14 Feb Conditioning Class (Obj: Strength & Power)

Planche

A)  4X

 Pullups                               5

Clapping Pushups             5

SB Rows                              5

KB Bottoms Up Pushups  5

Bar work & Box Jumps (3x):

  B1) Roll Ups     3-5 

  B2) Fwd Box Jumps  10

  C1) Sideups                             3-5 l/r

  C2) Lateral Box Jumps           5 L/R

12 Feb Advanced Class (Obj: Strength & Power)

Deadlift

o    5X (Following P2P protocol)

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

The Hell of Crabby Bears

·          Face-off Crab Walks with Ruck or SB 4 min

·          Rest 2 min

·          Bear Crawl Face-offs (w partner) 4 min

·          Rest 2min

·          Crab Walk  Intervals   4 min

·          Rest 2 min

·          Bear Crawl – stairs SB Drag 2X

12 Feb Conditioning Class (Obj: Strength & Power)

Planche

A)  4X

 Pullups                               5

Clapping Pushups             5

SB Rows                              5

KB Bottoms Up Pushups  5

Bar work & Box Jumps (3x):

  B1) Roll Ups     3-5 

  B2) Fwd Box Jumps  10

  C1) Sideups                             3-5 l/r

  C2) Lateral Box Jumps           5 L/R

10 February Advanced Class (Obj: Strength & Power)

Deadlift

o    5-10#'s added to last workout's lift X5

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

Burpee Pullups  100

10 Feb Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

·          SB Come-again back Squats X5

·          Tiger Press X 5

·          Rest :60

5X

·          Straight Leg Raises (Straight Leg Ext)  5

·          SB Row 5

15 min

SB Stairs 5

Pushups 5

KB Russian Twists 5

Cool down / stretch

7 February Advanced Core (Obj: Strength & Power)

Deadlift

o    5-10#'s more then previous lift X5

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

3X

KB Swing 55/35  :60

Rest  :30

Burpees :60

Rest :30

Stair Grapevines :60

Rest :30

7 February Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

·          SB Come-again back Squats X5

·          Tiger Press X 5

·          Rest :60

5X

·          Straight Leg Raises (Straight Leg Ext)  5

·          SB Row 5

15 min

SB Stairs 5

Pushups 5

KB Russian Twists 5

Cool down / stretch

5 February Advanced Class (Obj: Strength & Power)

Deadlift

o    Set 1: 5X  (5-10#'s more then previous lift) 

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

15 min

·          SB Clean X 5

·          SB Zercher Squat X 5

·          SB Crossover Pushups X 5

·          SB Bent Rows X 5

(As many sets as possible in 15min)

5 February Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

·          SB Come-again back Squats X5

·          Tiger Press X 5

·          Rest :60

5X

·          Straight Leg Raises (Straight Leg Ext)  5

·          SB Row 5

15 min

SB Stairs 5

Pushups 5

KB Russian Twists 5

Cool down / stretch

3 February Advanced Class (Obj: Strength & Power)

Deadlift

o    60% of 1RM X5*

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

15 min

·          Farmers Carry 2X

·          Pullups 5

·          Dips 5

- KB Decksquat to Sprawl 5X