ANNOUNCEMENTS

Welcome!

Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.

Training focus: Bodyweight Strength.

Our training focus for the next few months will primarily be on bodyweight strength and gymnastics inspired exercises. We will still utilize some tools such as kettlebells and sandbags - but the primary emphasis will be on building fullbody, body-weight strength.

The training will emphasize full body strength & mobility, injury prevention and mind/body endurance.

Bodyweight progressions that we will be following:

Level

Press

Pulls

Legs

Basic

1

Regular Pushup

Jumping Pullup

Bodyweight Squat

2

Diamond Pushup

Assisted pullup (3-5 sec negatives)

Deep Bodyweight squat (Butt to deck)

3

Ring wide pushup

Strict deadhang pullup

Assisted single leg squat

4

Ring Pushup

1.175x bodyweight

Full single leg squat (knee to ground)

Intermediate

5

Ring turned out (RTO) pushup

1.35x bodyweight

Partial Airborne (Hold foot) squat

6

RTO Archer Pushup

1.5x bodyweight

Full airborne squat (knee to ground)

7

RTO 40 deg. Pseudo Planche Pushup (PPPU)

Assisted 1-arm archer/offset chin 3-5 sec negative

Assisted Partial Pistol

8

RTO 60 deg. PPPU

1-arm archer/offset chin 3-5 sec negative

Partial Pistol

9

RTO maltese PU

1-arm chin 3-5 sec negative

Full pistol (butt to deck)

Adv.

10

Wall PPPU

1-arm chin up

Weighted Pistol


P2P Protocol (Power to the People)

This is an adaptation of Pavel Tsatsouline's strength protocol covering at least 12 no more then about 20 workouts.

This is an effective strength training protocol that is typically based on 2 sets of heavy weights at low reps. At the beginning of a training cycle you typically begin at about 60% of your max and slowly progress upward typically hitting your max towards the end of the cycle and exceeding it at the end. We'll be experimenting with this adaptation geared towards bodyweight movements.

Friday, December 30, 2011

30 Dec Advanced Core (Obj: Endurance & Cardio)

Warmup

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
• Clean & Press / Airsquats
• Windmills / Cossack lunge
• Turkish Getups / Dbl Stair Hop
• Woodchoppers / Lateral Jumpovers
• Weighted Pullup 10

30 Dec Advanced Core (Obj: Endurance & Cardio)

Warm up

A 5X
Manmakers 10
Pullups 5-10

B 5X
Stair Runs 45#/35# 2x
Pushups 20
Planche 1min

Wednesday, December 28, 2011

28 Dec Advanced Core (Obj: Endurance & Cardio)

The Perfect 7

1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists 25 l/r
Squats 30 (M 55/ W 35)

3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r

4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30

28 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm up

A 5X
Manmakers 10
Pullups 5 - 10

B 5X
Stair Runs 45#/35# 2x
Pushups 20

Ring & Lever Progressions 30 sec
- 4pt , 3pt, 2 pt
- Pulls
- Leg Sweeps

Monday, December 26, 2011

26 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm up

3X
Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 10
KB Juggle Rows 20
Diamond Pushups 25
Russian Twists
Pullups 5
Farmers Walk (100ft/hvy)

26 Dec Advanced Core (Obj: Endurance & Cardio)

Warm up

3X
Planche Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 15
KB Juggle Rows 20
Diamond Pushups 25
Windshield Wipers
Pullups 10
Farmers Walk (100ft/hvy)

Friday, December 23, 2011

23 Dec Advanced Core (Obj: Endurance & Cardio)

Pullups 25

3X (Don’t stop moving)

Double KB Swings 10
Double KB Push Presses 10
Double KB Hi Pulls 10
Double KB Windmills 5 l/r
Double KB Snatch 10
Pushups 50
Rest 1 min

Pullups 25

23 Dec Conditioning Core (Obj: Endurance & Cardio)

Pullups 15

3X (Don’t stop moving)

Air quats 10
Push Press 10
Lunges 10 l/r
Back Extensions 10
Jumping Lunges 10 l/r
Pushups 50
Rest 1 min

Pullups 15

Wednesday, December 21, 2011

21 Dec Advanced Core (Obj: Endurance & Cardio)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

21 Dec Conditioning Core (Obj: Endurance & Cardio)

Planche 3 min

Spartan Jog:
Pull Ups 10
Run Stairs (skip step) 45# /35# 4x
Pushups 60
Abs of Choice 60
Run Stairs (skip step) 45# /35# 4x
Pushups 40
Abs of Choice 40
Run Stairs (skip step) 45# /35# 4x
Pushups 20
Abs of Choice 20
Pullups 10

Monday, December 19, 2011

19 Dec Advanced Core (Obj: Endurance & Cardio)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total


5X
Pullups 20
Manmakers 10
Windshield Wipers 5

19 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

Friday, December 16, 2011

14 Dec Advanced Core (Obj: Endurance & Agility)

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
• Snatch / Airsquats
• Grasshoppers / Wallsit
• Bridgepress / Dbl Stair Hop
• Juggle Row / Tripod Overhead Reach
• Weighted Pullup 10

16 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

Wednesday, December 14, 2011

14 Dec Advanced Core (Obj: Endurance & Cardio)

Warmup

Death by Kettlebells

A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r

B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill

C – Leg Burner
OH Squat 10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r Air Squat 20

D- Swings
(Follow each set with hot potato 10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing 10 l/r

E – Round the World (Follow each set with RTW 5 l/r)
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r

F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings

14 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

Monday, December 12, 2011

12 Dec Advanced Core (Obj: Endurance & Agility)

Warmup

Weighted pull-ups: 4 X 15

2X
2 Min Exercise / 1 min active rest
• KB high pulls / Forward lunge
• JB’s / Diagonal Lunge
• KB Push Presses / Cossack Lunge
• Lateral X-Step Stairs / Reverse Lunge

Cool Down

12 Dec Conditioning Core (Obj: Endurance & Agility)

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

Friday, December 9, 2011

9 Dec Advanced Core (Obj: Endurance & Agility)

Warmup


5X
• Weighted Pullups 10
• Walking KB Lunge & Cleans 10 l/r
• Scorpion Pushups 10 l/r
• Turkish Getups 10 l/r

Cool down

9 Dec Conditioning Core (Obj: Endurance & Agility)

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

Wednesday, December 7, 2011

7 Dec Advanced Core (Obj: Endurance & Agility)

Warmup

Spetznaz Traverse X4 (Max out)

3X
• KB swings 100
• Spiderman Tripod Crawl
• Diagonal Step Jumps
• Bear Crawl – Stairs
• Waterpipe duck walks

Cool Down

7 Dec Conditioning Core (Obj: Endurance & Agility)

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

Friday, December 2, 2011

2 December Advanced Core (Obj: Endurance & Agility)

Warm Up


• Pullups 25
• KB swings 100

• Chinups 25
• Pushups 100

• Pullups 25
• KB Lunge Twists 100 (50l/50r)

• Chinups 25

Cool down

2 December 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

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

Cool down
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