ANNOUNCEMENTS

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

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, June 29, 2011

29 June Combined Core (Obj: Endurance)

Ball Planche (3 min)

50 Pullups

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

50 Pullups

3X
Manmakers 20
Rest 2min

50 Pullups

Monday, June 27, 2011

27 June Combined Core (Obj: Endurance)

2X
Ladder 1-10

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 Lunges
• KB Floor Press
• KB Pullovers
• KB Bridge Press

Friday, June 24, 2011

24 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

5 min:
1 KB Figure 8 10
Dbl KB Clean & Press 10

10 min
1 KB Swing 10
Milkman Carry (Stairs) 1 l/r

5 min
Alphabet 10 sec breaks max

Wednesday, June 22, 2011

22 June Combined Core (Objective: Endurance)

Ball Planche (3 min)

2X
Pullups 25
Rest :90

100 KB Snatches

10X
Burpee Pullups 5
Thrusters 5

10 min Xfit
(10 pushups, 10 crunches, 10 squats – for 10 minutes)

Monday, June 20, 2011

20 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

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

Super Sets 3x
Rollup Sideups 1 min
Alternating KB Presses 1 min (medium weight - or do pushups)
(on ball, bench or floor)

Friday, June 17, 2011

Wednesday, June 15, 2011

Seven Weeks To 50 Pullups Challenge (Week 7 Day 2)

(34) Pull-Ups (:90)
Stretch
(20) Chin Ups (:90)
Stretch
(max) Pull-Ups

15 June Combinded Core (Objective: Strength & Power)

5X
1 Arm pushups 3-5 l/r
Pistols 3-5 l/r
1 min rest

5X
KB Side Press 5 l/r
Sngle KB Suitcase Squat 5 l/r
Rest 1 min

5X
Double KB hvy snatch 5
Windshield Wiper 5
Rest 1 min

Monday, June 13, 2011

Seven Weeks To 50 Pullups Challenge (Week 7 Day 1)

(30) Pull-Ups (:90)
Stretch
(22) Chin Ups (:90)
Stretch
(max) Pull-Ups

13 June Combinded Core (Objective: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets:

KB Manmakers 5 - 8
Windshield Wipers 5 -8
Weighted Dips 5
Dble KB Lunges 5 l/r

All heavy

Friday, June 10, 2011

Seven Weeks To 50 Pullups Challenge (Week 6 Day 3)

(35) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

10 June Combined Core (Obj: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min


3X
Double KB Floor Press 6
KB Pullover 6

3X
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Wednesday, June 8, 2011

Seven Weeks To 50 Pullups Challenge (Week 6 Day 2)

(33) Pull-Ups (:90)
(16) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

8 June Combined Core (Obj: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 5
- Dragon Flags / Levers 5
- Dbl KB box squats (explode up) 5
- Dbl KB windmill 5

Monday, June 6, 2011

Seven Weeks To 50 Pullups Challenge (Week 6 Day 1)

Day 1
(30) Pull-Ups (:90)
(15) Chin Ups (:90)
(10) Pull-Ups (:90)
(15) Chin Ups (:90)
(max) Pull-Ups

6 June Combined Core (Obj: Strength & Power)

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


Dbl KB Military Press 5 (
Dble KB front squat 5
Double KB hvy swing 5


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

Friday, June 3, 2011

Seven Weeks To 50 Pullups Challenge (Week 5 Day 3)

(26) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

3 June Combined Core (Obj: 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
KB Goblet Squat 5
Dbl KB Pushpress (Hvy) 5
Russian Twists w/ KB 10

Wednesday, June 1, 2011

Seven Weeks To 50 Pullups Challenge (Week 5 Day 2)

(24) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

1 June Combined Core (Obj: Strength & Power)

Planche (5 minutes)
Lever (1 min )


5X
Floor L-Sits (5 sec hold) 5
Ring Pushups 10


5X
Cranks (rings) 1-3
Kettlebell Pullovers (hvy) 8


5X
Marine Pushups 5/ Elephant Walk 5
Sideups 5 l/r

10 min X - fit
There was an error in this gadget