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, February 28, 2011

28 Feb Advanced Core (Obj: Conditioning & Stability)

3 minutes)
Planche (1 Balls)

1 leg halos (10 l/r each leg)


(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

28 Feb Conditioning Core (Obj: General Conditioning)

Planche 5 Minutes

Pullups 5-10
Tiger Pushups 5-10
Reach Throughs 30
Pullups 5-10
Tiger Pushups 5-10
Bicycles 30 l/r
Tiger Pushups 5-10
Pullups 5-10
Russian Twists 30 l/r
Tiger Pushups 5-10

Friday, February 25, 2011

25 Feb Advanced Core (Obj: Conditioning & Stability)

(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

25 Feb Conditioning Core (Obj: Conditioning & Stability)

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 up 10
Ankle Touches 10 (l/r)
Goblet squats 10 3 /#

Wednesday, February 23, 2011

23 Feb Advanced Core (Obj: Conditioning & Stability)

Ball Planche 3 min

Pushups 50
Pullups Max +3

10 min Tacfit
Tactical Popup 10
Swinging Tripod 10 l/r
Spinal Rock Drop 10
Swinging Planche 10 l/r

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

23 Feb Conditioning Core (Obj: Conditioning & Stability)

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

Monday, February 21, 2011

21 Feb Advanced Core (Obj: Conditioning & Stability)

(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

21 Feb Conditioning Core (Obj: Conditioning & Stability)

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

Friday, February 18, 2011

18 Feb Advanced Core (Obj: Mobility & Recovery)

Extended Mobility Warm Up

Mobility Set 1: 3X
Bear Crawl up stairs
Stability Ball – Back Extensions 15

Mobility Set 2: 3X
Crabwalk up stairs 3X
Stability ball – Turkish Situps 10 l/r

3X
Figure 4's

18 Feb Conditioning Core (Obj: Mobility & Recovery)

Extended Mobility Warm Up

Mobility Set 1: 3X
Bear Crawl up stairs
Stability Ball – Back Extensions 15

Mobility Set 2: 3X
Crabwalk up stairs 3X
Stability ball – Turkish Situps 10 l/r

2X
L-Sit - Hand over hand bar traverse
2 min. rest

Wednesday, February 16, 2011

16 Feb Advanced Core (Obj: Mobility & Recovery)

Mobility 500’s
Squats 100
Pushups 50
Pullups (or Negatives) 5-10
Side Bends 25 l/r
Toe Touches 50
Rotations 25 l/r
Pullups (or Negatives )5-10
Rotator Scarecrows 25
Windmills 25 l/r
Hula Hoops 25 l/r 85
Pullups (or Negatives) 5 - 10
Torso Rotations 25 l/r
Russian Twists 25 l/r
Pump Stretch 10
Pullups (or Negatives) 5-10
Pushups 25
Squats 50

Tacfit – 10 min

16 Feb Conditioning Core (Obj: Mobility & Recovery)

Mobility 500’s
Squats 100
Pushups 50
Pullups (or Negatives) 5-10
Side Bends 25 l/r
Toe Touches 50
Rotations 25 l/r )
Pullups (or Negatives )5-10
Rotator Scarecrows 25
Windmills 25 l/r
Hula Hoops 25 l/r
Pullups (or Negatives) 5 - 10
Torso Rotations 25 l/r
Russian Twists 25 l/r
Pump Stretch 10
Pullups (or Negatives) 5-10
Pushups 25
Squats 50

Tacfit – 5 min

Monday, February 14, 2011

14 Feb Advanced Core (Obj: Mobility & Recovery)

Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner Stretch
• Pigeon Stretch

KB GRP’s: (10X) light weight
• Groiner To Squat Thrust 10
• KB Windmill 10
• Pushup Plus 10

14 Feb Conditioning Core (Obj: Mobility & Recovery)

Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner Stretch
• Pigeon K

KB GRP’s: (10X) light weight
• Groiner To Squat Thrust 5
• KB Windmill 5
• Pushup Plus 5

Friday, February 11, 2011

11 Feb Advanced Core (Obj: Stength Endurance)

Planche Prog

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

Stretch

11 Feb Conditioning Core (Obj: Stength Endurance)

Planche

Pullups Max +3 negatives
Pushups 50
Full ext. crunch 50
Squats 50
Pullups Max +3 negatives
Pushups 35
Full ext. crunch 35
Squats 35
Pullups Max +3 negatives
Pushups 20
Full ext. crunch 20
Squats 20

Wednesday, February 9, 2011

9 Feb Advanced Core (Obj: Stength 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 – Goblet Squats
3 – Dancing Bears
4 -- Jumpies

9 Feb Conditioning Core (Obj: Stength Endurance)

Planche (3 min)

5x
Burpees 5
Pushups 10
Burpees 5
Squats 10

Tabata: (Work for 20 sec. Rest for 10. 8 rounds for 4 min total.)
1. Pullup Lockouts (Hold yourself at top of pullup or try a 90degree)
2. V-Sits
3. Planche Walkouts
4. Russian Twists

Monday, February 7, 2011

7 Feb Advanced Core (Obj: Stength 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

7 Feb Conditioning Core (Obj: Stength 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
Pull-ups 5 sec neg. 5
Pullups 5
1 min rest

3X
Reach throughs 15
Slow Flutter kicks 10 l/r

Friday, February 4, 2011

4 February 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
Pushups 30
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hacking Frog Squats
3 – Dancing Bears
4 – J.B.’s

4 February Conditioning Core (Obj: Strength 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, February 2, 2011

2 Feb Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

KB Snatches 100

Toy Machine 3X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

3X
1 KB Squats 10 l/r
Two finger hang (10 sec for both pairs)

3X
Pleasant Spanish (plyo pushups) Until Failure
Sloper hangs 20 sec

3X
Accelerations * Until Failure

*Accelerations: match grip on campus or rings. Pull up with one hand and reach to target rung with other. Return.

2 February Conditioning Core (Obj: Strength Endurance)

Spartan Run
Stairs (skip step run) 35# / 20# 6x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 35# /20# 6x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 35# /20# 6x
Pushups 30
Abs of Choice 30
Pullups 3-6

Ball Work: Bridging, Back Extensions, Pushups, Planching
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