ANNOUNCEMENTS


Friday, November 30, 2012

30 November Core Conditioning (Obj: Endurance)


Warm up well

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions)

Cool down

30 November Advanced Core (Obj: Endurance)


Warmup

3x no rests

A
-Bridge Press  15
- Stair Grapevine :60

B
-Swithgrip pullups 10
-Box Jump :60

C
-KB Windmills  10 l/r
- KB Rocking chair Get Up :60

Rest :60
  

Wednesday, November 28, 2012

28 November Core Conditioning (Obj: Endurance)


Warm up well

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions)

Cool down

28 November Advanced Core (Obj: Endurance)

Warm up

(Do A&B 2x then C&D  2x)
A
·   Alt Swings :30
·   Romanian Deadlift  :30 L
·   Romanian Deadlift :30 R
·   Press :30 L
·   Press :30 R
·   Circle Cleans :30
·   Rest :30

B
·   High Pulls :30
·   OH Squats :30 L
·   OH Squats :30 R
·   Crossover Pushup :30
·   Combat Figure 8 :60
·   Rest :30





C

·    OH Swing :30
·    Split Leg Rows :30L
·    Split Leg Rows :30R
·    Russian Twist :60
·    Hindu Pushups :30
·    Rest :30

D
·    Snatch :60 L
·    Snatch :60 R
·    TGU  2XL
·    TGU  2XR
·    Rest :30

E 5X
· Pullups  10w/20m
· Pleasant Spanish (CastlePushups) 20
· Rest :60



Monday, November 26, 2012

26 November Advanced Core (Obj: Core Focused Strength)


Warm up well


5X
·          Manmakers 6
·          Marine Pushups 3

Barwork  3X
·          Frenchies
·          Windshied Wipers
·          Typewriters
Sideups

Friday, November 23, 2012

23 November Core Conditioning (Obj: Post Turkey Burn)


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

23 November Advanced Core (Obj: Post Turkey Burn)


Warm up well


6X
·          Switchgrip Pullups    5
·          1 Dumbbell Snatch 10 l/r
P      Pleasant Spanish (Castle Pushups)   10
·          Sumo Squat & Toss 10

Wednesday, November 21, 2012

21 November Core Conditioning (Pre Turkey Burn)


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

21 November Advanced Core (Obj: PreTurkey Burn)

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

26 November Core Conditioning (Obj: Post, Post Turkey Burn)


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

Monday, November 19, 2012

19 November Core Conditioning (Obj: Power)


Planche

Pulls:  2X
 Pullups                             3-5
 Chinups                            3-5
 Commando                      2-3

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Bottoms up Pushups 5
Lunges            5 l/r

Bar work (2x):
  Roll Ups                            3-5
  Sideups                             3-5
  L-Sits                                L/R/C 5 sec

19 November Advanced Core (Obj: Pre-TG Metabolic Burn)


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

Friday, November 16, 2012

16 November Advanced Core (Obj: Strength)


Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
·          KB Deep Squat :30
·          KB Pull Over Crunch :30
·          KB Clean  :15 l/r
·          1 KB Bent Over Row  :30
·          Low Rip :15 l/r
·          Swings :30
·          Big Wheel : 30
·          Rest :60

Cool down / stretch

16 November Core Conditioning (Obj: Power)


Planche

Pulls:  2X
 Pullups                             3-5
 Chinups                            3-5
 Commando                      2-3

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Bottoms up Pushups 5
Lunges            5 l/r

Bar work (2x):
  Roll Ups                            3-5
  Sideups                             3-5
  L-Sits                                L/R/C 5 sec

Wednesday, November 14, 2012

14 Nov Core Conditioning (Obj: Power)


Planche

Pulls:  2X
 Pullups                             3-5
 Chinups                            3-5
 Commando                      2-3

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Bottoms up Pushups 5
Lunges            5 l/r

Bar work (2x):
  Roll Ups                            3-5
  Sideups                             3-5
  L-Sits                                L/R/C 5 sec

14 November Advanced Core (Obj: Strength)


Warm up well


5X
Weighted Pullups    6-8
Weighted Dips    6-8
Swings  :60
Rest :30

3X
Dbl Clean& Press  6-8
Russian Twist & Press  6-8
1 KB Snatch :60*
Rest :30

3X
3pt Straight Leg Raise  2-3
KB Lunges  8 L/R
High Pulls :60*

*Alternate L & R with a swing to transition

Cool down / stretch

Monday, November 12, 2012

12 Nov Core Conditioning (Obj: Strength& Power)


Warm up well

Pullup Ladders: 1-5-1

5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)

5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Leg Throws             :30
Clapping Pushups  5- 10

Cool down / stretch

12 November Advanced Core (Obj: Range of Motion Strength)


Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
·          KB Squat side press :30
·          ¼ Getup :30
·          Rear Lunge Press  :15 l/r
·          Spinal Rock Press  :30
·          Split Stand Shotput :30
·          Low Rip Twist :30
·          Overhead Slam:30
·          Big Wheel : 30
·          High Rip :60

Cool down / stretch

Friday, November 9, 2012

9 Nov Core Conditioning (Obj: Strength & Power)


Warm up well

Pullup Ladders: 1-5-1

5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)

5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Leg Throws             :30
Clapping Pushups  5- 10

Cool down / stretch

9 November Advanced Core (Obj: RoM Strength)


Warm up well

Muscleup Ladder 5 -1

4X
·          KB Deep Squat :15
·          KB Pull Over Crunch :30
·          KB Clean  :15 l/r
·          KB Pull Over  :30
·          Bent Over Row :30
·          KB Combat Figure 8: 30
·          Hip Snap :30
·          Big Wheel : 30
·          Rest :60

Switch Grip Ladder  3 – 1
Cool down / stretch

Wednesday, November 7, 2012

7 November Core Conditioning (Obj: Strength & Power)


Warm up well

Pullup Ladders: 1-5-1

5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)

5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Leg Throws             :30
Clapping Pushups  5- 10

Cool down / stretch

7 Nov Advanced Core (Obj: Work Endurance)


Muscleup Ladder 5 -1

5X
·          KB SOTS Press :15 l/r
·          KB Pull Over Shotput :30
·          KB Clean rear Lunge  :15 l/r
·          KB Full Ext. Crunch  :30
·          Split Stance Row :30*
·          Visor Thread :15 l/r
·          Sandbag Snatch &  Slam :30
·          AxeSwing : 30
·          Rest :60

Switch Grip Ladder  3 – 1

Cool down / stretch