ANNOUNCEMENTS


Monday, December 31, 2012

31 December Core Conditioning (Obj: Work Endurance)


Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X
2 Min Exercise / 1 min active rest
·          Deck squat & press / Forward lunge
·          JB’s  / Diagonal Lunge
·          Dbl KB Push Presses / Cossack Lunge
·          Lateral Box Jumps / Reverse Lunge

Cool Down

31 December Advanced Core (Obj: Work Endurance)



Warmup

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

Friday, December 28, 2012

28 December Core Conditioning (Obj: Work Endurance)


Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X
2 Min Exercise / 1 min active rest
·          Deck squat & press / Forward lunge
·          JB’s  / Diagonal Lunge
·          Dbl KB Push Presses / Cossack Lunge
·          Lateral Box Jumps / Reverse Lunge

Cool Down

28 December Advanced Core (Obj: Work Endurance)


Weighted pull-ups: 4 X 15

3X
·          KB swings 100
·          Alligator Crawl 10l/r
·          Stairs w/ OH KB lockout 2X
·          Bear Crawl – Stairs 1
·          Waterpipe Squats 10

Cool Down

Wednesday, December 26, 2012

26 December Advanced Core (Obj: Work Endurance)


Warmup

Spetznaz Traverse 4x

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

Cool Down

26 December Core Conditioning (Obj: Work Endurance)


Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X
2 Min Exercise / 1 min active rest
·          Deck squat & press / Forward lunge
·          JB’s  / Diagonal Lunge
·          Dbl KB Push Presses / Cossack Lunge
·          Lateral Box Jumps / Reverse Lunge

Cool Down

Monday, December 24, 2012

24 December Core Conditioning (Obj: Full body Cardio)



Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)
·          Swing Plank  (Or w/ knee)
·          Airborne Squat (or w/shin)
·          Spiderman Pushup (or w/knee)

10 min X-Fit
·          10 Pushups
·          10 Russian Twists
·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

24 December Advanced Core (Obj: Work Capacity...High Met - Pre-Christmas Dinner Burn)


Warmup


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

Cool down

Friday, December 21, 2012

21 December Core Conditioning (Obj: Full Body Cardio)



Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)
·          Swing Plank  (Or w/ knee)
·          Airborne Squat (or w/shin)
·          Spiderman Pushup (or w/knee)

10 min X-Fit
·          10 Pushups
·          10 Russian Twists
·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

21 December Advanced Core (Obj: Endurance & Pulling)


Warm Up


·          Pullups   25
·          KB swings  100

·          Chinups 25
·          Pushups 100

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

·          Chinups 25

Cool down

Wednesday, December 19, 2012

19 December Core Conditioning (Obj: Cardio)


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)

10 min X-Fit
·          10 Pushups
·          10 Russian Twists
·          10 Squats

Cool Down

19 December Advanced Core (Obj: Endurance & Agility)


Warm Up

 Pulls: (:60 rest after each set)
·          15  Pullups
·          20 Chinups
·          15  Pullups
·          10 Chinups
·          10 Pullups

Do full circuit 2X
A
·          Alt Swings    :30
·          Pistols :30 (left only)
·          Alt Swings :30
·          Pistols :30 (right only)
·          Goblet Squat :30
·          Rocking Chair :30

B
·          Overhead Swings :30
·          Hindu Pushups :30
·          Dead Clean :30 (reft only)
·          Swinging Planche :30
·          Dead Clean :30 (right only)
·          Snake Move :30

C
·          Alt Cleans :30
·          Clean & Pistol Press :30 (Left)
·          Goblet Squat – Curl & Press :30
·          Clean & Pistol Press :30 (Right)
·          Juggle Rows :30
·          Rocking Chair Get-Up :30

Monday, December 17, 2012

Dec 17th Core Conditioning (Obj: Endurance)

Planche                                3 min

Spartan Short Run:
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

17 December Advanced Core (Obj: Endurance)


Warm Up

 Pulls: (:60 rest after each set)
·          15  Pullups
·          20 Chinups
·          15  Pullups

Tabatas: :20 exercise/:10 rest X8

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

Cool down

Sunday, December 16, 2012

21 December Core Conditioning (Obj: Cardio)


Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)
·          Swing Plank  (Or w/ knee)
·          Airborne Squat (or w/shin)
·          Spiderman Pushup (or w/knee)

10 min X-Fit
·          10 Pushups
·          10 Russian Twists
·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)


24 December Core Conditioning (Obj: Cardio)



Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)
·          Swing Plank  (Or w/ knee)
·          Airborne Squat (or w/shin)
·          Spiderman Pushup (or w/knee)

10 min X-Fit
·          10 Pushups
·          10 Russian Twists
·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

Friday, December 14, 2012

14 December Core Conditioning (Obj: Endurance)

Planche                                3 min

Spartan Short Run:
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

14 December Advanced Core (Obj: Work Endurance)


Warm up well

Pulls: (:60 rest after each set)
·          15  Pullups
·          20 Chinups
·          15  Pullups


3X
·          Hi pulls              10 l/r
·          Goblet Squats     20
·          Alt Swings         30
·          Pushups            40
·          Rest          1 min


Cool down/ stretch

Wednesday, December 12, 2012

12 December Core Conditioning (Obj: Endurance)

Planche                                3 min

Spartan Run:
Pull Ups                                                      10     
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                                                        10

12 December Advanced Core (Obj: Endurance Training)


Warm up well

Pulls: (:60 rest after each set)
·          15  Pullups
·          20 Chinups
·          15  Pullups
·          10 Chinups
·          5 Pullups

Tabatas (:20 move/ :10 rest)  X 8

·          Cossack Lunges
·          Guard Pushup
·          Sit Throughs
·          Deck Squat – 2 Hand Press
·          Combat Cleans (alt L & R)
·          Tripod Overhead Twist

Cool down/ stretch

Monday, December 10, 2012

10 December Core Conditioning (Obj: Endurance)


Warm up well

3 X :    Set A 25,   Set B 20,      Set  C 15
Pushups                                          25,20,15
Squat jumps                                  25,20,15
Tiger Push                                      25,20,15
Russian twists w/ 35#/ 25#        25,20,15
Diamond Pushups                        25,20,15
Lunges   l/r                                     25,20,15
Pullups                                           25,20,15                  
Reach throughs                            25,20,15
Chin up                                          25,20,15
Lateral Hip Dips (l/r)                   25,20,15