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, September 29, 2010

29 Sept Conditioning Core (Obejctive: Conditioning & Stabilization)

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

29 Sept Advanced Core (Obejctive: Conditioning & Stabilization)

(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, September 27, 2010

27 Sept Conditioning Core (Obejctive: Conditioning & Stabilization)

Planche 5 Minutes

One-Leg Toe Touch 10 l/r
Reach Throughs 30
Tiger Pushups 5-10

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use negative pullups / knee pushups if necessary)

One-Leg Toe Touch 10 l/r
Russian Twists 30 l/r
Tiger Pushups 5-10

Sunday, September 26, 2010

27 Sept Advanced Core (Obejctive: Conditioning & Stabilization)

(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, September 24, 2010

24 Sept Advanced Core (Stabilization & Mobilization)

(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

Wednesday, September 22, 2010

22 Sept Advanced Core (Stabilization & Mobilization)

Planches w/ Pushups

(15 minutes)
KB Complex
-Figure 8 & catch 5 l /r
- Swing 5 l/r
- Snatch 5 l/r
- Windmill 5 l/r
- Renegade Rows 5 l/r

3X
Pullups Max +3 Negatives
Pushup Burnouts (max pushups, Max knee pushups, max planche at half-way pushups position)

(5 Minutes)
Turkish Get-Ups

Monday, September 20, 2010

20 Sept Advanced Core (Stabilization & Mobilization)

(3 minutes)
Planche (1 or 2 Balls)

1 leg halos 10 l/r

(1 minute total)
Lever

3x
KB Snatches 10 l/r
Tiger or HSPU 10
Pullups 10 - 15

3X
KB High Pulls 10 l/r
Straight Leg Raises 10
Pull ups 10 - 15

Friday, September 17, 2010

17 Sept Conditioning Core (Objective: Conditioning & Mobility)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#

17 Sept Advanced Core (Objective: Conditioning & Mobility)

(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
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

Wednesday, September 15, 2010

15 Sept Conditioning Core (Objective: Conditioning & Mobility)

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

15 Sept Advanced Core (Objective: Conditioning & Mobility)

3 min
Ball Planche

Pushups 50
Pullups Max +3

10 min
Swinging Tripod 3
Swinging Planche 3
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop 3
Tactical Popup 3

Pushups 50
Pullups Max +3

3X
Single Leg Rotator Scarecrows 5 l/r
Single leg ipso lateral deadlifts 10 l/r

Pushups 50
Pullups Max +3

Monday, September 13, 2010

13 Sept Conditioning Core (Objective: Conditioning & Mobility)

Planche 5 Minutes

One-Leg Toe Touch 10 l/r
Reach Throughs 30
Tiger Pushups 5-10


Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

One-Leg Toe Touch 10 l/r
Russian Twists 30 l/r
Tiger Pushups 5-10

13 Sept Advanced Core (Objective: Conditioning & Mobility)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsilateral deadlifts 10 l/r
Single leg ipsilateral military press 10 l/r

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

Friday, September 10, 2010

10 Sept Combined Core (Objective: Mobility & Recovery)

Planche

Lever

5X
KB Alligator Crawl
KB lunge Stretches

5X
SOTS Press 5X l/r
Muscleups 2X
Wall Slides 5X

3X
HAM

Wednesday, September 8, 2010

8 Sept Combined Core (Objective: Mobility & Recovery)

Planche 3 Minutes
Wall Slides

KB Warmup 3X
• Round the World 10 X l/r
• Figure 8 & Catch 10 X l/r
• Snatch & Windmill 10 l/r

Figure 4 Traverse

10 Min Tacfit
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

Inchworms 3 (50 ft)

Monday, September 6, 2010

6 Sept Combined Core (Objective: Mobility & Recovery)

5X

Loaded HUG (w/ light weights) 5X l/r

KB GRP’s: (10X)
• Groiner To Squat Thrust
• Renegade Row (Light weight)
• Pushup

Friday, September 3, 2010

3 Sept Combined Core (Objective: Mobility & Recovery)

KB Warm up combo
- Halo
- Round the world
- Figure 8
Wall Tuck


3X
Walking Tactical Lunges 20 l/r
Spiderman Pushups 10 l/r
Muscleups 5

Wednesday, September 1, 2010

1 Sept Combined Core (Objective: Mobility & Recovery)

Ball Planche

5X
Figure 4’s 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:

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