6 November Conditioning Class (Obj: Strength & Power)

Warm up well

6X

Leg Throws  :30

Clapping Pushups  5 - 8

Rest :60

5X

Kettlebell Box Jumps (light weight)   8

Chest High pull-ups      5X

5X

Thrusters (heavy)   5

Russian Twist (med weight) 10 l/r.

6 November Advanced Class (Obj: Mobility & Strength)

FB Flow

Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow

High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow

Superman > Arm sweep to hip & return > Elbow Planche > Repeat

TEST

5 Rep Max

Start with a weight beneath your estimated max. Increase weight with each rep until max is reached. Record.

·          Weighted Pull Up

·          KB Pistol L/R

·          Dbl KB Press

·          Dbl KB Snatch

·          TGU L/R

KB Snatch 100