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!

Friday, September 30, 2011

30 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down

30 Sept Advanced Core (Obj: Functional Strength)

Warm up well


5X
Dbl Snatch 5X
Frenchies 1- 2

5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X

Cool down

Wednesday, September 28, 2011

28 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

28 Sept Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives M:25 /W:12

6x
• 1 KB Deep Squat (butt to ground) :35*
• Clapping Pushups :35
• Bent over row :35
• Russian Twists & Press :35 (Halfway through each twist press over head)
• Snatch :35*
• Rest :60

Pullups / Negatives M:25/W:12

*Alternate Left and Right with each round.

Monday, September 26, 2011

26 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.
Cool down/ stretch

26 Sept Advanced Core (Obj: Functional Strength)

Warm up well

5x
1 Arm Sots Squat 5X l/r
Weighted Pullup 5X
Dragon Flags (or Straight Leg Raises) 5X

5X
Dbl Hang Cleans 5 l/r
Weighted Dips 5

Cool down/ stretch

Friday, September 23, 2011

23 Sept Core Conditioning Class (Obj: Strength)

stretchWarm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

23 Sept Advanced Core Class (Obj: Strength)

Warm up well


5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8

5X
Weighted Lockoffs 4 (15 sec)
Weighted Dips 5
Dble KB Lunges 5 l/r


Cool down/ stretch

Wednesday, September 21, 2011

21 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

21 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift Curl :35
• Bridge Press (Alternate/Stabilized) :35
• Bent Press :35*
• Bent Over Row (Alternate/Stabilized) :35
• Dragon Squat Lift Up :35*
• Clean & Jerk :35
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Monday, September 19, 2011

19 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

19 Sept Advanced Core Class (Obj: Strength)

Warm up well


4X
Double KB Floor Press 6
Renegade Row 6 l/r
Weighted Pullups 6


4X
Dbl KB Clean & Jerk 6
KB Pullover & Press 6


5 min
Turkish Get up - hvy

Cool down/ stretch

Friday, September 16, 2011

16 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

16 Sept Advanced Core Class (Obj: Strength)

Warm up well

Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

- Dbl KB Clean & Press 5
- Weighted Pullups 5
- Weighted Dips
- Windshield Wipers 5 l/r (slow & controlled)


Cool down/ stretch

Wednesday, September 14, 2011

14 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

14 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Friday, September 9, 2011

9 September Combined Core (Obj: Strength)

Planche (3 minutes)

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

Wednesday, September 7, 2011

7 September Combined Core (Obj: Strength)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15


*Or Pullups & Dips

Friday, September 2, 2011

2 Sept Combined (Obj: Gorilla Power)

1) Spetznaz Traverse - or Bar/Rope Exercise (20’ of climb/traverse)

From Russia With Love

2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5

3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)
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