ANNOUNCEMENTS

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

I use a training cycle that generally follow this pattern:

Strength and Power Training

Endurance / Work Capacity Training

Recovery/Agility

All workouts will contain some high intensity training - which targets cardio.

Feel free to jump in with us whatever you current fitness level. Just let me know so I can adjust the workout to your needs. (If you are working out on your own – feel free to send me a message!)

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, 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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