ANNOUNCEMENTS


Friday, March 29, 2013

Mar 29 Conditioning Class (Obj: Endurance & Cardio)


Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
A.        Cossack Lunge

B.        Sandbag (or KB) shouldering

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

2X
·          Leg throws  :30
·          Armadillos  :30

Cool Down

29 Mar Advanced Class (Obj: Cardio & 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, March 27, 2013

27 Mar Conditioning Class (Obj: Cardio & Endurance)


Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
A.        Cossack Lunge

B.        Sandbag (or KB) shouldering

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

2X
·          Leg throws  :30
·          Armadillos  :30

Cool Down

27 March Advanced Class (Obj: Cardio & Agility)


Warmup

Spetznaz Traverse 4x

2X Supersets

         2 Min Intense                      1 min  recovery - No rest between sets
·          Dbl KB high pulls /               Forward lunge
·          JB’s  /                                  Cossack Lunge
·          Dbl KB Push Presses /          Reverse Lunge
·          Sandbag Shouldering/            Lateral X-Step Stairs
- Rest :60

Cool Down

Monday, March 25, 2013

25 March Conditioning Class (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

25 March Advanced Class (Obj: Endurance)


Warmup


5X
·          Weighted Pullups 10
·          Walking KB Lunge & Cleans 10 l/r
·          Scorpion Pushups 10 l/r
·          Turkish Getups 3l/r
Rest: 60

Cool down

Friday, March 22, 2013

22 March Conditioning Class (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

22 March Advanced Class (Obj: Strength Endurance)


Warm Up


·          Pullups   25
·          KB swings  100

·          Chinups 25
·          Pushups 100

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

·          Chinups 25

Cool down

Wednesday, March 20, 2013

20 March Conditioning Class (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

20 March Advanced Class (Obj: Endurance)


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
Rest: 60

B
·          Overhead Swings :30
·          Hindu Pushups :30
·          Dead Clean :30 (reft only)
·          Swinging Planche :30
·          Dead Clean :30 (right only)
·          Snake Move :30
rest :60

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
Rest :60

Monday, March 18, 2013

18 March Conditioning Class (Obj: Endurance)


Warm up well

Reducing Sets  (Set 1 25,   Set 2 20,      Set  3 15)

A   
Pushups                                          25,20,15
Squat jumps                                  25,20,15
Tiger Push                                      25,20,15
Rest :30

B  
 Russian twists w/ 35#/ 25#        25,20,15
Diamond Pushups                        25,20,15
Lunges   l/r                                     25,20,15
Rest   :30

Bent over Rows                            25,20,15                  
Reach throughs                            25,20,15
Lateral Hip Dips (l/r)                   25,20,15
Rest :30

18 March Advanced Core (Obj: Brute Endurance)


Warm Up

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

Tabatas: :20 exercise/:10 rest X8

·          Lunge Twist
·          Shouldering

3X
·          Swinging Tripod   :30
·          Scorpion Crucifix   :30
·          Bear Squat :30
·          Rocca Forearm  :30
·          Neck Bridge  :30
·          Rest :30

Cool down

Friday, March 15, 2013

15 March Conditioning Class (Obj: Endurance)


Warm up well

Reducing Sets  (Set 1 25,   Set 2 20,      Set  3 15)

A   
Pushups                                          25,20,15
Squat jumps                                  25,20,15
Tiger Push                                      25,20,15
Rest :30

B  
 Russian twists w/ 35#/ 25#        25,20,15
Diamond Pushups                        25,20,15
Lunges   l/r                                     25,20,15
Rest   :30

Bent over Rows                            25,20,15                  
Reach throughs                            25,20,15
Lateral Hip Dips (l/r)                   25,20,15
Rest :30

15 March Advanced Class (Obj: Brute Endurance)


Warm up well

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

L. Brooks: The Smoker
2X
A
-Tactical Lunge :60
-High Pulls L :30
- High Pulls R :30
- Rest            :30

B
-           OH Squat L   :30
-           OH Squat R    :30
-           KB Burpee   :30
-           Alt Swing  :30
Rest   :30

 C
Push Press L    :30
Push Press R    :30
Star Jump   :30


The Finisher
Mixed Tabata 
20 work: 10 rest

2X
Snatch    2 sets
High Pull Catch & Squat   2 sets

Wednesday, March 13, 2013

13 March Conditioning Class (Obj: Endurance)


Warm up well

Reducing Sets  (Set 1 25,   Set 2 20,      Set  3 15)

A   
Pushups                                          25,20,15
Squat jumps                                  25,20,15
Tiger Push                                      25,20,15
Rest :30

B  
 Russian twists w/ 35#/ 25#        25,20,15
Diamond Pushups                        25,20,15
Lunges   l/r                                     25,20,15
Rest   :30

Bent over Rows                            25,20,15                  
Reach throughs                            25,20,15
Lateral Hip Dips (l/r)                   25,20,15
Rest :30

13 March Advanced Class (Obj: Brute Endurance)


Warm up well

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

Monday, March 11, 2013

11 March Conditioning Class (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

11 March Advanced Class (Obj: Endurance)


Warm up well

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

Tabatas (:20 move/ :10 rest)  X 8

·          Front Lunge Jump
·          1 KB Snatch *
·          Lawnmowers *
·          Bridge Press *
·          Alt Swings

Cool down/ stretch

Friday, March 8, 2013

8 March Conditioning Class (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

8 March Advanced Class (Obj: Endurance)


Warm up well

Pulls: (:60 rest after each set)
·          20 Pulls
·          25 Chins
·          15 Pulls

3x
Squats 25
KB Russian Twists 25
Farmers Carry (Stairs) 2

3X
Thrusters  25
Windshield Wipers   8
OH Carry Stairs 1L/R

Cool down/ stretch

Wednesday, March 6, 2013

6 March Conditioning Class (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