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, November 30, 2011

30 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down

30 November Core Conditioning (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge

Cool down

Monday, November 28, 2011

28 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

28 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Friday, November 25, 2011

25 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups


5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min


Cool down/ stretch

25 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Wednesday, November 23, 2011

23 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist

Cool down/ stretch

23 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pull up Pyramid: X (3’s) 3-12-3

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Monday, November 21, 2011

21 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings

Cool down/ stretch

21 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Friday, November 18, 2011

18 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls

Tabatas (:20 move/ :10 rest) X 8

• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead

Cool down/ stretch

18 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Wednesday, November 16, 2011

16 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

16 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Monday, November 14, 2011

14 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

14 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:

• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups

Cool down/ stretch

Friday, November 11, 2011

11 November Advanced Core (Obj: Power)

Warm up well


6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10

11 November Conditioning Core (Obj: Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch

Wednesday, November 9, 2011

9 November Advanced Core (Obj: Power)

Warm up well


5X
• Manmakers 6
• Marine Pushups 3

Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups

9 November Conditioning Core (Obj: Power)

Warm up well

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

6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60

*alternate l/r each set

Cool down/ stretch

Monday, November 7, 2011

7 November Advanced Core (Obj: Power)

Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60

Cool down / stretch

7 November Conditioning Core (Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch
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