12 November Core Class (Obj: Strength & Stamina)

P2P Modified Bodyweight protocol

Target – 5 good reps at level. Repeat for 2 workouts Then advance. Slow and controlled is the key. Initially expand your negative to 5 sec. Then slow your positive movement to 5 sec.

Pulls

2 sets. 5 Reps.

Legs

2 sets. 5 Reps.  

Press

2 sets. 5 Reps

10min

·          - Bear crawl – Plate Flip   10m

·          - 10 Burpees

·          - Bear crawl – Plate Flip 10m

·          - Downward Dog until everyone is together

10min

SB Stairs

19 Sept Combined Class (Obj: Unloading)

5 Sets of:

KB Turkish Get-Ups  3L/R
Slow and Controlled Pull-Ups 6
Tall Box Jumps 9
DeckSquat to Sprawls 12
Rest 2 min

15 Sept Combined Class (Obj: Unloading)

3X

180degree Traveling Squats 20

Situps 15

Pushups 10

Pullups 5

Instep Stretch

4X

Front Squat (add a pack with each set – until hard)

Fireteam pushups 8

Hip Flexor Stretch

4X

Front Squat (w pack) 10

Run 400 m