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.

Monday, May 31, 2010

31 May Advanced Core (Objective: Anaerobic Endurance)

Planche

Bicycles 50 l/r

3x
Clapping Pushups 10
Planche Walkouts 10
1 min rest

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

3X
Sumo high pulls 5
5 sec neg. Pullups 5
1 min rest

Russian Twists 50 l/r

31 May Core Conditioning (Objective: Anaerobic Endurance)

Planche
3x
Circle Pushups 5 l/r
Planche Walkouts 5 l/r
1 min rest

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

3X
Pullups 5
Pull-ups 5 sec neg. 5
1 min rest

3X
Slow Flutter kicks 10
Reach throughs 5

Friday, May 28, 2010

28 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Each set is once though on the r then once through on the l)
Double KB Turkish Get up 1
Double Windmill 2
Side Press 3
Double Mil Press 4
Down from T Get-up
Rest 1 min

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

28 May 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
50 Squats
25 Chin-ups (NO substitutions

Wednesday, May 26, 2010

26 May 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 Pullups: 7-10 pulls/10 thrusters 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

26 May Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

3X
Burpees 25
Tiger Pushups 5

5X
Type Writers 20 sec
Weighted Hanging Crunches 30 sec

Tabata 1: Russian Twists w/ weight
Tabata 2: Flutter Kicks
Tabata 3: Back Extensions

Monday, May 24, 2010

24 May Advanced Core (Objective: Anaerobic Endurance)

Planche 3 min
Lever 1 min

3X
Goblet Squats 25
Jumping Lunges 5 l/r
Rest 1 min

3X
Switch Grip Pullups 10
Renegade Rows 10 l/r
Rest 1 min

3X
Pushups 30
Handstand Pushups 3-5

24 May Core Conditioning (Objective: Anaerobic Endurance)

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

Friday, May 21, 2010

21 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche
Lever

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

3X
Handstand Pushups 3-5
Sots Press (med) 10 l/r
Rest 1 min

5X
Pullups 10
Dbl KB High Pulls 10
2 min rest

21 May Advanced Core (Objective: Anaerobic Endurance)

Spartan Run
Stairs (skip step run) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 45# /35# 8x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 45# /35# 8x
Pushups 30
Abs of Choice 30
Pullups 3-6

Wednesday, May 19, 2010

19 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Woodchoppers 10 L/R
Pump Stretch 5

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 - KB Bent over rows
2 – KB Thrusters 35# / 55#
3 - Burpees

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

Friday, May 14, 2010

14 May Advanced Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
KB Suitcase Squat (xplode up) 5 l/r

5X
KB Side Press 5 l/r
Dbl KB Snatch (hvy) 5
1 min rest

5X
KB Manmakers (hvy) 3 - 5
(C&P, Thrust Kick, Pushup)
1 min rest

5X
Chest Pulls 10
KB alligator crawl 5 l/r
1 min rest

14 May Core Conditioning (Objective: Strength & Power)

Reach Throughs 30

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r

5X
Pullups 3- 5
Jumping lunges 5

5x
Straight Leg raises 5
Russian Twists w/ weight 10 l/r

Wednesday, May 12, 2010

12 May Advanced Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 10 (5 l/r)
Rest 1 min

5X
KB Pistol 3-5 l/r
Double KB hvy swing 5 - 8
Rest 1 min

5X
Double KB Windmill 3-5 l/r
Windshield Wiper 3-5
Rest 1 min

Leg throws 3 X 45 sec

12 May Core Conditioning (Objective: Strength & Power)

Planche


Jumping Squats 20

5X
Pullups w/5 sec neg 3-5
Circle Pushups 3-5 L/R

5X
Lunges w/ plate over head 5 l/r
Lateral dips from bench 5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, May 10, 2010

10 May Advanced Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

3X
KB Push Press 8-10 (rest 1 min)
KB Suitcase Squat 8-10 (rest 1 min)
KB Swing hvy 8-10 (rest 1 min)

5X
Switch Grip Pulls 5
Double KB High Pull 8-10
Rest 1 min

5X
One Handed/Knife Handed Pushups 5 l/r
Weighted Dips 5
Windshield wipers 5
Rest 1 min

10 May Core Conditioning (Objective: Strength & Power)

Planche 3 min

5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Squats 20

5X
Dips 5
Box Jumps 25

5x
Circle Pushups 5 l/r
Heel touches 25 l/r

Friday, May 7, 2010

7 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

2X / 1 min rest between ex.
Double KB Floor Press 6
Single Renegade Row 6 l/r

2x / 1 min rest between ex.
Dbl KB Front Squat 6
Double Snatch 6

2X
Turkish Get up - hvy 5 l/r

7 May Core Conditioning (Objective: Strength & Power)

Planche

5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r

5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3

Wednesday, May 5, 2010

5 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5

5X
Dble KB front squat 5
Double KB hvy swing 5

2X
Double KB Windmill 5 l/r
Dragon Flags 3-5

5 May Core Conditioning (Objective: Strength & Power)

Planche

10 min Xfit:
3 Circle pushes / 5 T-Situps / 7 Goblet Squats - for 10 minutes

Superset – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5

Monday, May 3, 2010

3 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

1) Do each exercise 3x w/ 1 min rest – then move to next
- Dbl KB Clean & Speed Press 8-10
- Dbl KB box squats (explode up) 8-10
- Dbl KB swing (explode) hvy 8-10

2) Do all sets of each exercise before moving on.
- Weighted Pullup 3sets X 6 reps (2 min rest)
- Dbl KB one leg deadlift 2 sets X 6 reps l/r (1 min rest)
- Sngle KB windmill 2 sets x 6 reps l/r (1 min rest)

3 May Core Conditioning (Objective: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Horizontal Pulls/Pull-ups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute
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