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, October 26, 2011

26 October Conditioning Core (Obj: Power & Core)

Warm up well

Pullups 10

8X
• 3 Pt Planche :15 l/r
• Mule Kick :30
• Inchworms :30
• Windmills :30*
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

26 October Advanced Core (Obj: Power & Core)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• 2 pt Planche :15 l/r
• Lateral Knee-in :30
• Floor Pikes :30
• Knee Switch (or Shin Squat Switch) :30
• Alligator Crawls :30
• Knee ‘U’s’ :30
• Rest :60

Cool down/ stretch

Friday, October 21, 2011

21 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB Deep Squat :15
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• KB Pull Over :30
• Bent Over Row :30
• KB Low Rip :15 l/r
• Hip Snap :30
• Big Wheel : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

21 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

Wednesday, October 19, 2011

19 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB SOTS Press :15 l/r
• KB Pull Over Shotput :30
• KB Clean rear Lunge :15 l/r
• KB Full Ext. Crunch :30
• Split Stance Row :30*
• Visor Thread :15 l/r
• Sandbag Squat Slam :30
• Hammer Swing : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

19 October Conditioning Core (Objective: Core Strength)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Thruster :30
• 1 KB Bent Over Row :30
• Low Rip :15 l/r
• Swings :30
• Big Wheel : 30
• Rest :60

Cool down / stretch

Monday, October 17, 2011

17 October Advanced Core (Objective: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

6X
• 3 pt planche :30 (15L/15R)
• Lateral Knee in :30
• Jumping V-ups :30
• Pikes (Ball) :30
• Shin Squat Switch:30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

17 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

5 X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

Friday, October 14, 2011

14 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• 3 pt planche :30 (15L/15R)
• Squat Thrusts :30
• Straight Leg Extensions:30
• Pikes (ball or rings) :30
• Russian Twists :30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

14 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

Wednesday, October 12, 2011

12 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Dragon Flag Hold :30
• Burpees :30
• Straight Leg Raises :30
• Reach Throughs :30
• Straight Leg Full Circles :30
• Bear Crawl (Stairs):30
• Ice Cream Makers:30
• Rest :60

Cool down/ stretch

12 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

Monday, October 10, 2011

10 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

10 October Core Conditioning (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

Friday, October 7, 2011

7 October Advanced Core (Obj: Functional Strength)

Warm up well


5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Weighted Pullups 1-3 (1/2 bodyweight goal)
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

Cool down/ stretch

7 October 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

Wednesday, October 5, 2011

5 October Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Dbl KB Squat :35
• Castle Pushups :35
• Turkish Getup :35*
• Jumpies :35
• Windshield Wipers :35
• C&P to Squat :35*
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 October 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

Monday, October 3, 2011

3 October Advanced Core (Obj: Functional Strength)

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Slow Divebombers – to failure
• Rest 1 min

Cool Down

3 October 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
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