9 July Combined Class (Obj: High Intensity Conditioning)

(Use your pack when you can) 

3X

·          Elevated Split Squat* 8L/R (3 sec neg – power up)

·          Rest :90

·          4pt planche (hands) :90

·          Rest :90

·          FWD & Back Bear Crawl/SB Drag 50ft. 40#/20#

·          Rest :90

(No Pack)

12 Min Cardio

·          9X Dbl DB Military press (60-65% 1RM)

·          15X DB Swing

·          30 X Deep Squat  Jumps

As many sets as possible

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

18 Feb Conditioning Class (Obj: Plyometric Endurance)

Planche

Pulls:  2X

 Pullups                             3-5

 Chinups                            3-5

 Commando                      2-3

Push: X5

Clapping Pushups  5

Jumping Squats            10

KB Plyopushups   3-5 L/R

OH Lunges            5 l/r

Bar work & Box Jumps (2x):

  A1) Roll Ups     3-5 

  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

23 April Conditioning Core (Obj: Strength)

-warm up

5X
-Goblet Squat 5
-Military Press 5

- (bar) Rollups 5

5x
- Walking Lunges 5  l/r  35# / 55#
-One Arm Row 5 L/R

- (bar) Sideups

10 min X-fit (no rest)

·         10  Pushups

·         10 Crunches

·         10 Squats

Cool down/ stretch

20 April Conditioning Core (Obj: Strength)

-warm up

5X
-Goblet Squat 5
-Military Press 5

- (bar) Rollups 5

5x
- Walking Lunges 5  l/r  35# / 55#
-One Arm Row 5 L/R

- (bar) Sideups

10 min X-fit (no rest)

·         10  Pushups

·         10 Crunches

·         10 Squats

Cool down/ stretch

18 August Conditioning Core (Obj: Strength)

-warm up

5X
-Goblet Squat 5
-Military Press 5

- (bar) Rollups 5

5x
- Walking Lunges 5  l/r  35# / 55#
-One Arm Row 5 L/R

- (bar) Sideups

10 min X-fit (no rest)

·         10  Pushups

·         10 Crunches

·         10 Squats

Cool down/ stretch