ANNOUNCEMENTS

Welcome!

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

Training focus: Holiday Survival.

Our training focus, for the next month or so, will be high metabolic workouts. Fat burners. We'll deflate your snow tire.


Here is a basic tip: Aside from watching your intake....Short, daily, high intensity workouts (like mine) have a tremendous impact. Even just 15 minutes - give or take. If you can't do all of one of my workouts - take one section and crank it out. You have 15 minutes.

Feel free to post questions if you don't know a workout or exercise. Or catch me in class.

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
There was an error in this gadget