30 May Combined Class (Obj: Cardio)

Pullups: Pyramid 1-10-1

2X Lower:

·          Swings 10 L/R

·          Cleans 10 l/r

·          Hi Pulls 10 l/r

·          Snatch 10 l/r

·          Rest :60

2X Upper:

·          Presses 10 l/r

·          Push presses 10 l/r

·          Wind mills 10 l/r

·          Alternation KP Pushups 20

·          Rest :60

4X Fullbody:

·          TGU 5XL/R

Rest :60

28 May Combined Class (Obj: Hi Intensity Full Body Endurance)

Pullup Pyramid 1-10-1

3X

Dbl KB Row  10

Dbl KB press 15

Chinup 20

3X

Dbl KB Squat 10

1 Lg Deadlift 10

KB Cossak Squat 10L/R

3X

Dbl KB Press 10

Dbl Hi Pulls 10

Plyo Pushups 10

4X

Situps :60

Plank :60

No rest

12 May Advanced Class (Obj: Unloading - strength & core)

3X

Squats 20

Situps 15

Piushups 10

Chest High Pullups 5

Instep Stretch

4X (increase weight each set)

Front Squat 5X

DB Bridging Floor Press 8X

Diagonal Stretch

4X

Goblet Squat 10 (plates – M45#/W35#)

KB Swing :75

Round the world core exercises

12 May Conditioning Class (Obj: Fullbody Strength)

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

9 May Advanced Class (Obj: Embracing the suck)

A

SB Getups 50L/R M60#/W40#

B 6X

SB Backsquat  10  M60#/W40# 

Burpees 10

KB Swing :30

C

Stairs 10 min pack plus 20#KB

D  6X

Burpees (w pack) 5

Suicide (no pack) 10

Hanging sideups 3 L/R

E

Stairs 15 min pack