ANNOUNCEMENTS


Monday, April 29, 2013

29 April Advanced Class (Obj: Work Capacity)


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

29 April Conditioning Class (Obj: Adv Conditioning)


Warmup

Pull-up Ladders 1-5-1
(Chest hi if normal are easy)

2X
2 Min Exercise / 1 min active rest
·          Decksquats to Standing Press / Airsquats
·          Windmills  / Cossack lunge
·          Turkish Getups / Dbl Stair Hop
·          Woodchoppers / Lateral Jumpovers

Partners KB Dead stop Rows 2-10-2 (X2's)

Friday, April 26, 2013

26 Advanced Class (Obj: HIT Endurance)



A.        Farmers Walk Stairs 6X
B.        Grape Vine Stairs 6X

5X
·          Dbl KB Swings – 10
·          Dbl Kettlebell Cleans – 10
·          Dbl Kettlebell Press -  10
·          Rest :30

5X
Alternating Sots Press – 10
Rest :30

5X
  •  Dips 10
  • SLR  3pt  2



26 April Conditioning Class (Obj: Adv Conditioning)


Warmup

Pull-up Ladders 1-5-1
(Chest hi if normal are easy)

2X
2 Min Exercise / 1 min active rest
·          Decksquats to Standing Press / Airsquats
·          Windmills  / Cossack lunge
·          Turkish Getups / Dbl Stair Hop
·          Woodchoppers / Lateral Jumpovers

Partners KB Dead stop Rows 2-10-2 (X2's)

Wednesday, April 24, 2013

24 Advanced Class (Obj: HIT Endurance)


Warm Up

Spetznaz traverse 3X

3X
Power Clean & Press :30
Squat Complex (Shoulder,  Zercher, Shoulder) :30
Burpees :30
Rest :30

Pivot to Squat :30
Twisting back Lunge: 30
Pushup to Knee Touch :30
Rest :30

2X
Snatch, catch & slam  :30
Shouldering (to ground) :30
1 Arm Sprawl :30
Rest :30

Press & Squat :30
Frog Jump :30
In & Out Pushups :30
Rest :30

1X
Bear Crawl Sand Bag Pull :30
Insomniac Sumo :30
SB Throw & Follow :30
Rest :30

Bar
SLR – Endless Ladder

24 April Conditioning Class (Obj: Adv. Conditioning)


Warmup

Pull-up Ladders 1-5-1
(Chest hi if normal are easy)

2X
2 Min Exercise / 1 min active rest
·          Decksquats to Standing Press / Airsquats
·          Windmills  / Cossack lunge
·          Turkish Getups / Dbl Stair Hop
·          Woodchoppers / Lateral Jumpovers

Partners KB Dead stop Rows 2-10-2 (X2's)

Monday, April 22, 2013

22 April Advanced Class (Obj: HIT Endurance)


Warm Up

Frenchies 1 set

5X
·          Pushups :30
·          Alt KB Rows  :15 L/R
·          Swing, Flip, Clean, Squat :30
·          Bear Crawls :30
·          Rest :30

Frenchies 1 set

Snatch Ladder  (Work = Rest time)
:20, :30, :40, :40, :30, :30

Frenchies 1 set

4X
·          Alt Clean & Press :30
·          Dbl OH Stairs :30
·          Racked KB Lunges :30
·          Halos :30

Frenchies 1 set

Deck Squat to Sprawl Ladder (Work = Rest)
:20, :30, :40, :40, :30, :30

Frenchies 1 set: 

Friday, April 19, 2013

Combined Class Conditioning


Pyramid Superset
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10

1X
B1: Kettlebell Farmer Walk - Stairs 2X
B2: Kettlebell Racked Farmer Walk - Stairs 2X
B3: Overhead Kettlebell Farmer Walk - Stairs 2X

Monday, April 15, 2013

15 April Conditioning Class (Obj: Endurance)


Planche                                3 min

Warmup

Bent Arm Long Bar Traverse 4x

Meat Grinder Pyramid: 1-12-1
1 pushup, 1 full ext. crunch, 10 squats
2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 12. On the way down replace crunches with Russian Twists.) 

15 April Advanced Core (Obj: Endurance)


Warm up

3X
Planche Pushups 25
Farmers Walk (Stairs 2x/Hvy)
Pullups 15
Rest :30

3X
Diamond Pushups 25
Windshield Wipers
Farmers Walk (Stairs 2x/hvy)
KB Juggle Rows 20
Rest :30


Friday, April 12, 2013

12 April Conditioning Class (Obj: Endurance)


Planche                                3 min

Warmup

Bent Arm Long Bar Traverse 4x

Meat Grinder Pyramid: 1-12-1
1 pushup, 1 full ext. crunch, 10 squats
2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 12. On the way down replace crunches with Russian Twists.) 

12 April Advanced Class (Obj: Endurance)


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

Wednesday, April 10, 2013

10 April Conditioning Class (Obj:Endurance)


Planche                                3 min

Warmup

Bent Arm Long Bar Traverse 4x

Meat Grinder Pyramid: 1-12-1
1 pushup, 1 full ext. crunch, 10 squats
2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 12. On the way down replace crunches with Russian Twists.) 

10 April Advanced Class (Obj: Endurance)


(10 minutes)
Wall Squats (face wall)                   25
Halos                                               10 L/R
Pump Stretch                                    5
Sumo Deadlift (light weight)          10

(15 minutes)
KB Swings                                     30
Stairs (Easy Recovery)            2 laps

(5 Minutes)
Turkish Get-Ups                               

Pyramid 1-5-1
(Divebombers X 1 / Pull-up (w/Weight) X 2)

Monday, April 8, 2013

8 April Conditioning Class (Obj: Endurance)



Warm Up

A 5X
Manmakers   10
Pullups 5-10

B 6X
OH 1 arm carry - stairs  2X M 45/55# W25/35#*
Pushups  20


3X (with partners)
·          Ball Bridging with weight :45

*1st set – Left arm, 2nd set Right Arm, etc

8 April Advanced Class (Obj: Endurance)



Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total


5X
Pullups 20
Manmakers 10
Windshield Wipers 5

Friday, April 5, 2013

5 April Conditioning Class (Obj: Endurance)



Warm Up

A 5X
Manmakers   10
Pullups 5-10

B 6X
OH 1 arm carry - stairs  2X M 45/55# W25/35#*
Pushups  20


3X (with partners)
·          Ball Bridging with weight :45

*1st set – Left arm, 2nd set Right Arm, etc

5 April Advanced Class (Obj: Endurance)


Warmup

Spetznaz Traverse 4x

Meat Grinder Pyramid: 1-15-1
1 pushup, 1 full ext. crunch, 10 squats
2 pushup, 2 full ext crunch, 10 squats.

(Add 1 pushup/crunch each set until 15. On the way down replace crunches with Russian Twists.) 

Wednesday, April 3, 2013

3 April Conditioning Class (Obj: Endurance)



Warm Up

A 5X
Manmakers   10
Pullups 5-10

B 6X
OH 1 arm carry - stairs  2X M 45/55# W25/35#*
Pushups  20


3X (with partners)
·          Ball Bridging with weight :45

*1st set – Left arm, 2nd set Right Arm, etc

3 April Advanced Class (Obj: Endurance)


Planche                                3 min

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

Monday, April 1, 2013

April 1 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

1 April Advanced Class (Obj: Endurance & Cardio)


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