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.

Friday, July 30, 2010

30 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Wednesday, July 28, 2010

28 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5
Burpees 10

5X
Dble KB front squat 5
Double KB hvy swing 5
Burpees 10

3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

Monday, July 26, 2010

26 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min total
Lever 1 min total

25 burpees

1) Do 5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 6
- Dbl KB box squats (explode up) 6
- Dbl KB snatch. 6

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

Friday, July 23, 2010

23 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one motion swing to an L-sit and do dips)
Turkish Situps (4 sec down) 5 l/r

5X
Muscleups 5
KB Hack Squat 5
Sots Press 5

5X
Pistol 5 l/r
Elephant Walk 5
Russian Twists w/ KB 10

Wednesday, July 21, 2010

21 July Combined Core (Obejctives: Strength & Power)

Tiger Press 10
Planche (5 minutes)
Tiger Press 10
Lever (1 min )
Tiger Press 10

Pyramid circle pull-ups 1- 5-1 (alternate direction with each set)

5X
Weighted Crunch Pullups 5
Dbl KB Clean&Press to Overhead Squat 5
1 min

5x
Double KB Snatch 5
Planche Pushups on Ball 5

5X
Marine Pushup (Elephant Walk) 5
Sideups 5 l/r

Monday, July 19, 2010

19 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15

*Or Pullups & Dips

Friday, July 16, 2010

16 July Combined Core (Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

Wednesday, July 14, 2010

14 July Combined Core (Stabilization & Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

3X – Bar work
Switches 10
Side ups 3-5l/r
Triangle Pullups 3-5 l/r
Straight Leg Extensions 10

Monday, July 12, 2010

12 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

Friday, July 9, 2010

9 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

10X – For time
Pullups 5
Pushups 10
Ab of choice 15

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Wednesday, July 7, 2010

7 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Ball Planche

Russian Twists 50
Pullups 50

Heart Burn:
Snatch 10 l/r
High Pull 10 l/r
Swing 10 l/r
Clean & press 10 l/r
Alternating Swings 10 l/r
Snatch 10 l/r
Swings 20 l/r

Turkish Get ups 5 min

Monday, July 5, 2010

5 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpee Pullups 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Friday, July 2, 2010

2 July Combined Core Class (Stabilization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10
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