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, 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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