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
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!
Monday, February 6, 2012
6 Feb Core Conditioning (Obj: Strength & Power)
Leg Throws :30
Clapping Pushups* 5 - 8
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.