ANNOUNCEMENTS

Welcome!

Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.

Training focus: Holiday Survival.

Our training focus, for the next month or so, will be high metabolic workouts. Fat burners. We'll deflate your snow tire.


Here is a basic tip: Aside from watching your intake....Short, daily, high intensity workouts (like mine) have a tremendous impact. Even just 15 minutes - give or take. If you can't do all of one of my workouts - take one section and crank it out. You have 15 minutes.

Feel free to post questions if you don't know a workout or exercise. Or catch me in class.

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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