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, November 29, 2010

29 Nov Advanced Core (Obj: Strength Endurance)

5X
Loaded HUG (w/ light weights) 5X l/r
(HUG: Side lunge, Prisoner Lunge, Pigeon 3X)

KB GRP’s: (10X)
• Groiner To Squat Thrust 10
• Renegade Row 10 l/r
• Bottoms-Up Pushup 10

29 Nov Core Conditioning (Obj: Strength Endurance)

3X: First set 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Russian twists w/ 35#/ 25# 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, November 26, 2010

26 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
Walking Tactical Lunges 20 l/r
Bottoms Up Pushups 20
(pushups off of one kb balanced on handle)
Muscleups 5

KB Snatch 100

26 Nov Conditioning Core (Obj: Strength 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, November 24, 2010

24 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 30
Alligator Crawl 10
Lawnmowers 5 l/r

5X
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)

24 Nov Conditioning Core (Obj: Strength Endurance)

Planche

Burpees 4 min Tabata

10X
Horizontal Pulls 5-10
Farmers Carry 3x

Russian Twists (light weight) 4 min Tabata

Monday, November 22, 2010

22 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 10 l/r
Bear Crawl (Stairs face down & backup) 1
Circular Cleans 10 l/r
Spetznaz Traverse (Or max pull-ups) 1

22 Nov Conditioning Core (Obj: Strength Endurance)

10X
Burpee Pullups 5
Windshield Wipers (Floor) 5

As fast as possible

Friday, November 19, 2010

19 Nov Conditioning Core (Obj: Strength & Power)

Planche Prog

3x
Chest Hi Pullups Max +3 negatives
Box Jumps 50
Plyo Pushups 30
Windshield Wipers 10

Stretch

19 Nov Conditioning Core (Obj: Strength & Power)

V-sits 20

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r
Pullups 5
Jumping lunges 5
High Knees 5
Russian Twists w/ weight 10 l/r

Wednesday, November 17, 2010

17 Nov Advanced Core (Obj: Strength Endurance)

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

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

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

17 Nov Conditioning Core (Obj: Strenghth & Power)

Planche


Box Jumps 20

5X
Horizontal Frenchies 3-5
Plyo pushups 10

5X
Ring Dips 3-5
Russian Twists w/ hvy weight 10 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, November 15, 2010

15 Nov Advanced Core (Obj: Power Endurance)

Warm up
Planche prog. 1 min total

Bicycles 50 l/r

3x (No Break)
Outside Inside Pushups 20
Planche Walkouts 10
Planche (4pt) 1 min

5X
Frenchies 1-2
Jump Squats 15
Dbl KB Swings 30

Russian Twists 50 l/r

Stretch

15 Nov Conditioning Core (Obj: Strength & Power)

Planche 3 min

5X
Pullups 5 sec negatives 3-5
Dips (w/5 sec negative s if you can) 3-5
Jumping Lunges 3-4 l/r
Rollups (or High Knees) 3-5
Airborne Squats 3-5

Friday, November 12, 2010

12 Nov Advanced Core (Obj: Strength Endurance)

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

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

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

12 Nov Conditioning Core (Obj: 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, November 10, 2010

10 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

Round the World Core: Kickboxers 1-3, V-Sits, Bicycles, Oblique Crunch, Hip Dips, Back Extensions

KB Snatches 100

Toy Machine 5X (Keeping arms bent, pick up a dumbbell between feet and traverse the bar.)

10 Min Tacfit
- Tactical Popup 2-4
- Spinal Rock Drop 2-4
- Springing Tripod 2-4
- Swinging Plank 2-4

10 Nov Conditioning Core (Obj: 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, November 8, 2010

8 Nov Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min

Ladder 1-12-1
Pujlups (Chest high if you can)

Tabatas: (20 sec wrk:10 sec rest X 8 sets = Tabata) Do a complete tabata for each movement then go to the next movement
• KB Overhead lunges
• KB Thrusters
• KB Pullovers
• KB Bridge Press

8 Nov Conditioning Core (Obj: 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, November 5, 2010

5 Nov Advanced Core (Obj: Endurance)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Overhead Squat
3 – Dancing Bears
4 – Isometric Dragon Flag

10 min:
10 figure 8’s, 10 High Pulls, 10 Clean & press

5 Nov Core Conditioning (Obj: Strength & Power)

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, November 3, 2010

3 Nov Advanced Core (Obj: Endurance)

Ball Planche (3 min)

100 KB Snatches

10X
Burpee Pullups 5
Dbl KB Push Press 5 (HVY)

Super Set:
Pushup Burnouts
Armadillos 45sec

3 Nov Core Conditioning (Obj: Strength & Power)

Planche

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

Pulls: 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, November 1, 2010

1 Nov Advanced Core (Obj: Endurance)

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

Do each 3x for 1 min/w 1 min rest
Jumpies
Straight Leg Raises
KB Press Throughs
Finger Curls (Roll Bar or Plates)

1 Nov Core Conditiioning (Obj: Endurance)

Planche 5 minutes

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

5X
Pullups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute
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