ANNOUNCEMENTS

Welcome! These full body and functional workouts will make you stronger, faster and increase your resilience to injury.

Conditioning Class: These workouts are challenging and dual purposed. If you are already in shape, active in your sport of choice and would like a handy, go-to workout to round things out – this will work well. If you would like to get into shape, or begin to build overall athleticism – these workouts are for you.

Advanced Class: We will be using the Power to the People strength protocol for 5 weeks starting Jan 22nd.

These workouts are hard. They take strong, fit people and make them stronger and fitter. Instructor approval required. I'm looking for the ability to properly execute a KB Swing, Clean & Press, Snatch. Men should be able to do 10 real pull-ups (no kipping) women should be able to do 5. It will help if you are comfortable with basic powerlifts or Olympic lifts - particularly deadlifts and squats.

Quite a few of us are training for the up coming Goruck Challenge in Anchorage - May of 2014. The Advanced Class workouts, between now and May will be designed with the Challenge in mind. Feel free to join our team!

Wednesday, March 31, 2010

31 March Advanced Core (Objective: Overall Conditioning)

(10 minutes)
Squats 25
Halos 10 L/R
Pump Stretch 5

(15 minutes)
KB Complex 3X L/R
-Swing
-Snatch
-Clean
-Squat & Press
Easy Stairs (Active Recovery) 4

(5 Minutes)
Turkish Get-Ups

Pyramid 1-5-1
(Planche Pushup X 2 / Pull-up (w/Weight) X 2)

31 March Core Conditioning (Objective: Overall Conditioning)

Planche 5 minutes

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2 /Abs of Choice x 3

Monday, March 29, 2010

29 March Advanced Core (Objective: Overall Conditioning)

(3 minutes)
Planche

3x
Planche Pushups 25
Bicycles 25 l/r

(1 minute total)
Lever

5x
Goblet Squats 10
Tiger or HSPU 10
Pullups 10
Rollups 10

29 March Core Conditioning (Objective: Overall Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats


3X
Crunch 10
Pushups 10
Hip Raises 10
Lateral Lunges 10 (each leg)
*Hold crunches for 10 sec.

Friday, March 26, 2010

26 March Advanced Core (Objective : Mobility)

Planche

Lever

5X
KB Alligator Crawl (Light weight)
KB lunge Stretches

5X (Light weight)
SOTS Press 5X
Muscleups 2X
Wall Slides 5X

3X
HAM
(Inchworm?)

26 March Core Conditioning (Objective : Mobility)

Planche

5X
HUG 5X l/r

5X
Bicycles 25 l/r
Goblet Squats 20
Groiners 15
Alligator Pushups 10 l/r

Wednesday, March 24, 2010

24 March Advanced Core (Objective : Mobility)

Planche 3 Minutes

Spetznaz Traverse 1

10 min
Kettle Bell Flow:
• Lateral Planche Snatch
• Low Spin to ½ Turkish Getup
• Full Turkish Getup to Windmill
• Down to ½ T Getup
• Spin to Lateral Planche

KB FloorWipers 100
(10 3pt wipers, 5 presses)

3x
Typewriters 20 sec
Wall Slides 5X

24 March Core Conditioning (Objective : Mobility)

Planche

3x
Pullups 5x

Mobility Complex 5X
• Squat Complex: Deep squats, Lateral Squats, Split Squats 5X
• ROSS: Roll Over to Straddle Stretch 5X
• Wall Slides 5X

5X
HIM

5X Alligator Crawl / Instep Lunge

Monday, March 22, 2010

22 March Advanced Core (Objective : Mobility)

Planche 3 minutes
Dynamic Horse Stance 2 minutes

5x
Kipping pulls 5
Muscleups 2
1 min rest

5X
Loaded HUG (w/ light weights) 5X l/r
KB Pushdip 10
Groiners 10

22 March Core Conditioning (Objective : Mobility)

Planche 3 min

Dynamic Horse Stance 2 min

5X
Kipping Pulls 3-5
Dips 3-5

5X
HUG 5x l/r
Groiners 10

3X
Pushup complex (5X each):
wide, normal, diamond, Planche, stretch (eye level or further up)

Wednesday, March 17, 2010

17 March Advanced Core (Objective: Mobility)

Ball Planche

5X
Kipping Pullups 5
Wall Slides 5

5X
Lawn mowers 5X l/r
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows

Loading (If time)

17 March Core Conditioning (Objective: Mobility)

Planche

5x
Jumping Burpees 5-10
Ankle Touches 20 l/r

Mobility Complex 5X:
• Squat Complex: Deep squats, Lateral Squats, Split Squats 5X
• ROSS: Roll Over to Straddle Stretch 5X
• Wall Slides 5X

HAMS: Instep lunge stretch/Hip Drop/ Pigeon/ Frog/ Duckwalk (10 steps) 3x

Friday, March 12, 2010

12 March Advanced Core (Objective: Anaerobic Endurance)

Planche

5x
20 Pullups
5 Type writers
30 Pushups
10 Tiger pushups
40 Airsquats
15 Airbornes l/r
50 Bicycles (25 l/r)
20 V-sits

12 March Core Conditioning (Objective: Anaerobic Endurance)

Planche

5x
10 Pullups
5 Type writers
10 pushups
5 Tiger pushups
10 Airsquats
5 Airbornes
10 bicycles
5 V -sits

Wednesday, March 10, 2010

10 March Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
WoodChoppers 10L/R
Halos 10 L/R

(15 Min)
Anaerobic Ice Cream Makers: 5 -8 pulls/10 pushups and rest the remainder of 1 min. Continuous repeat for total time.

Tabata (4 minutes of 20sec mov.:10sec rest)
• Goblet Squats
• Wall Sits

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

10 March Core Conditioning (Objective: Anaerobic Endurance)

Planche (3 min)

5x
Burpees 5
Pushups 10
Burpees 5
Squats 10

Tabata: Horiztonal Holds
Tabata: Wall Sits

Pyramid 2,4,6,8,10,8,6,4,2
Pullups X1
Planche Walkouts X2

Monday, March 8, 2010

8 March Advanced Core (Objective: Anaerobic Endurance)

Planche

5x
Clapping Pushups 10
Planche Walkouts 10
1 min rest

5X
Pistols 3X l/r
Airsquats 10
1 min rest

5X
Sumo high pulls 5
5 sec neg. Pullups 5
1 min rest

5X
Bicycles 10 l/r
V-sits 10

8 March Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

5x
Circle Pushups 5 l/r
Planche Walkouts 5 l/r
1 min rest

5X
Airbornes 3X l/r
Airsquats 10
1 min rest

5X
Pullups 5
Pull-ups 5 sec neg. 5
1 min rest

5X
Slow Flutter kicks 10
Reach Throughs 5

Friday, March 5, 2010

5 March Advanced Core (Objective: Anaerobic Endurance)

Advanced 500’s
50 Goblet Squats
50 Planche Pushups
25 Box Jumps
25 Straight Leg Raises
25 Turkish Situps l/r (50 total)
25 KB Lunge & Clean l/r (50 total)
25 Circle Pushups l/r (50 total)
50 Icecream makers
50 KB Swings
25 Pullups

5 March Core Conditioning (Objective: Anaerobic Endurance)

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls (work negatives)
50 Squats
25 Chin-ups (work negatives)

Wednesday, March 3, 2010

3 March Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Saxon Stretch 5 L/R
Pump Stretch 5

(15 Min)
Anaerobic Ice Cream Makers: 5-8 pulls/10 squats and rest the remainder of 1 min.

Tabata (4 minutes of 20sec mov.:10sec rest)
Leg Throws

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

3 March Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

3X
Burpees 25
Tiger Pushups 5

Jumpees 3 X 45 sec

Bar work:
Type Writers 20 sec X 2
Weighted Hanging Crunches 3 X 30 sec

Tabata: Russian Twists w/ weight

Monday, March 1, 2010

1 March Advanced Core (Objective: Anaerobic Endurance)

3 X 25 then 20 then 15
Clapping Pushups 25,20,15
Lunge jumps l/r 25,20,15
HSPU 25,20,15
Russian twists w/ 55# / 35# 25,20,15
Planche Pushups 25,20,15
Double KB swings (med) 25,20,15
Pullups 25,20,15
Reach throughs w/20# /10# 25,20,15
Chin up 25,20,15
Strt arm Lateral Hip Dips (l/r) 25,20,15
(put feet on bench for more challenge – controlled movement)

1 March Core Conditioning (Objective: Anaerobic Endurance)

warm up

3 X 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Tiger Push 25,20,15
Russian twists w/ 35#/ 25# 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Pullups 25,20,15
Reach throughs 25,20,15
Chin up 25,20,15
Lateral Hip Dips (l/r) 25,20,15

Stretch
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