ANNOUNCEMENTS


Wednesday, July 31, 2013

31 July Combined Class (Obj: Full body strength)

Warmup

3X
Dbl KB Press  10
SB Shouldering 20
KB Bottoms up Pushup 20
Rest :60

4X
Goblet Squat 10 L/R
SB Side to Side Deadlift  20
Box Jumps 20
Rest :60

3X
KB Up & Over 20
SB Shoulder Situp 10 L/R
Plank – Elbow to knee 20L/R
Rest :60

4X
Burpee Pullups  :60

Rest :60

Monday, July 29, 2013

29 July (Obj: Anaerobic Endurance)

Warm Up
·          Run  800m
·          Mobility Drills
·          MuscleUps/Stathoms 5

·          Run - 200m
·          Bodyweight Squats - 20

·          Run - 200m
·           Push Ups - 50

·          Run  200m
·          Rolling Deck Squats - 20

·          Run - 200m
·          Multi-Directional Lunges -20 l/r

·          Run - 200m
·          Burpees - 20

·          Run – 200m
MuscleUps/Stathoms 5

Friday, July 26, 2013

26 July Combined Class (Obj: Strength Conditioning)

Warm Up

3X
SB HalfMoon Snatch 20
SB ½ TGU 10L/R
Rest :60

3X
SB Cleans 20
SB 360 10 L/R
SB Situp
Rest :60

3X
Jumpies  20
KB Gladiator Holds :30 L/R
Juggle Rows 10LR

Rest :60

Wednesday, July 24, 2013

24 July Combined Class (Obj: Strength Endurance)


Warm up

Macro Circuit 2X (A&B)
A 2x
·          Dbl KB Pushpress  10
·          SB Shouldering 20
·          Close Grip Pushup 20
·          Rest :60

B 2x
·          Goblet Squat 20
·          SB rotating deadlift 10 L/R
·          Squat Jump 20
·          Rest :60

3X
KB Up & Over situps 20
SB shoulder situps 10L/R
Elbow to Knee plank – 20 L/R
Rest :30

4X
SB Clean & Push Press :60
Rest :60

Monday, July 22, 2013

22 July Combined Class (Obj: Speed and agility)

Run ½ mile
Muscleups 6 (or pull-ups/presses)
50 Pushups
Russian Twists 20 L/R

3X
50 M Skaters
Windshield Wipers  5-8

3X
180 Lane Jumps 8L/R
Line Stutters 20 L/R
Hanging Scissors 3-5

100m  80%
100m walk
100m 80%
100m walk

Tabata:

Turnover Scorpion Pushups

Friday, July 19, 2013

19 July Combined Core (Obj: Advanced Conditioning)

Warmup

3X
Alt KB Clean 10 L/R
KB Full Extension Crunch 20
Rest :60

4X
Alt KB Hi Pull 10L/R
KB OH Situp 20
Pullups 15
Rest :60

3X
Alt KB Swing 10L/R
KB Russian Twist 20
KB Dbl Bridge Press  10 l/r

Rest :60

Wednesday, July 17, 2013

17 July Combined Core Class (Obj: Full Body Strength & Power)

Warmup

5X
Dbl KB Press  10
SB Clean 20
Pushup 20
Rest :60

4X
Pistols  10 L/R
SB Deadlift  20
KB Decksquat 20
Rest :60

3X
KB 1/2TGU 10L/R
SB Situp 20
RTW 3pt Plank :15 per limb (:60)
Rest :60

4X
KB 2hand swings :60
Rest :60

Monday, July 15, 2013

15 July Combined Class (Obj: Explosive Speed and Agility)

Planche 3 min
Lever 1 min


1/2 mile jog
Pullups 25

4X
2 foot long jumps   10
Pushups 25
Tripod Reach  10L/R

3X
180 Lane Jumps   16 (across the track & back)
Tiger Pushups  10

2X
Line Drills Stutters  20

Pullups 25

1/2 Mile jog

Friday, July 12, 2013

12 July Combined Class Obj: Fullbody Strength and Agility

Warm Up

Pullups 30

4X
Lunge Twists :30
KB Swings :30
Rocca Tiger Pushup :30

3X
Revolving Table :30
Bridge Press :30
Scorpion Crucifix :30

Bear Squat :30

Wednesday, July 10, 2013

10 July Combined Class Obj: Fullbody Agility and Endurance

Warm up

Pullups 50

6X
Front Lunge :30
Plank Push Knee (forearm to pushup) :30
Sit through knee :30
Pushup :30
Slow Spinal Rock – Leg Raise :30

Tripod OH Reach :30

Monday, July 8, 2013

2 June Combined Class (Obj: Speed and Agility)

Warm Up
·          Run  800m
·          Mobility Drills
·          MuscleUps/Stathoms 5


  • Run 200 m
  • Airsquats 20

  • Run 200m
  • Pushups 50

  • Run 200 m
  • Rolling Deck Squats 20

  • Run 200 m
  • Pushups 50


  • Run 200m
  • Muscleups/Stathoms 5

  • Burpees 20

Friday, July 5, 2013

5 July Combined Class (Obj: Strength Endurance)

Warm up

3X
Squat Press 20
2 Hand Swing 20

3X
Clean to Squat 10L/R
2 Hand Swing 20

3X
Figure 8 & Catch 10L/R
2 Hand Swing 20

4X
V-Up (or modified) :60

4X

RTW Marching Plank :60

Wednesday, July 3, 2013

3 July Combined Core (Obj: Full body Endurance)

Warm up

25 Pullups

4X
Dbl KB Clean & Jerk  20
SB Shoulder Squat to Shoulder Press 20
Straight Leg Extensions 20

4X
1 Arm Sprawl to Assisted Pushup  :60


25 Pullups

Monday, July 1, 2013

1 July Combined Core (Obj: Strength & Stamina)

50 Pushups
Run ½ mile
Muscleups 6 (or pull-ups/presses)
Russian Twists 20 L/R

100 M Skaters
Muscleups 4 (or pull-ups/presses)
Windshield Wipers  5-8

Run ½ mile
Muscleups 2 (or pull-ups/presses)
Hanging Scissors 3-5

100 M Skaters
50 Pushups

Tabata:

Turnover Scorpion Pushups