13 January Advanced Class (Obj: Endurance)

Hello 2014:

Push-Ups 100
Sit-Ups 200
Squats 300
Horizontal Rows 40

Alternating In-Place Lunges 25 L/R
4-Count Flutter Kicks 50
4-Count Mountain Climbers 50
Step-Ups (16-20")150
Plank Burpees 50
SB Stairs 3X  (counts as 10-reps)

2 December Advanced Class (Obj: High Intensity Endurance)

Medium Weights on bold)

· 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 25

· 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 25

· 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

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

21 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows 3:

FB Flow

·          Squat > Spin to seated > D.Dog/Tiger Push> reverse back to squat >switch sides

UB Flow

·          Planche on hands > Pushup down & roll to R > Pushup > Elbow Planche > Pushup > Down > Roll Left > Repeat

FB Flow (same as above)

LB Flow

·          Squat > Table/Table Planche > Leg lifts > Squat

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

·          Pistols

·          Dbl Snatch

Finisher:

KB Snatch 100

18 Oct Advanced Core (Obj: Strength & Mobility)

Bodyweight Flows 3:

FB Flow

·          Squat > Spin to seated > D.Dog/Tiger Push> reverse back to squat >switch sides

UB Flow

·          Planche on hands > Pushup down & roll to R > Pushup > Elbow Planche > Pushup > Down > Roll Left > Repeat

FB Flow (same as above)

LB Flow

·          Squat > Table/Table Planche > Leg lifts > Squat

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

26 Advanced Class (Obj: HIT Endurance)

A.        Farmers Walk Stairs 6X

B.        Grape Vine Stairs 6X

5X

·          Dbl KB Swings – 10

·          Dbl Kettlebell Cleans – 10

·          Dbl Kettlebell Press -  10

·          Rest :30

5X

Alternating Sots Press – 10

Rest :30

5X

•  Dips 10
• SLR  3pt  2

5 Oct Advanced Core (Obj: Strength)

Warm up well

Do 5  sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

-           Dbl KB Clean & Press  5

-           Weighted Pullups 5

-           Weighted Dips

-           Windshield Wipers 5 l/r (slow & controlled)

Cool down/ stretch

14 June Combined Core Class (Objective: Mobility)

5X
Loaded HUG (w/ light weights) 5X l/r
KB GRP’s: (10X)
• Groiner To Squat Thrust
• Renegade Row
• Pushup

Advanced Core Fall 09 Schedule

Click here for the Fall 2009 Advanced Schedule!