ANNOUNCEMENTS


Wednesday, October 30, 2013

30 October Conditioning Class (Obj: Mobility & Strength)

FB Flow
Cossack Lunge L/R > Pushup position > Gladiator Hold L/R > Pushup position > Hand walk back to beginning position

UB Flow
Divebomber Pushup > 4pt Kneel > Fully extend opp arm& leg at a diagonal > Pike > repeat

FB Flow

LB Flow
Seated position/feet flat/knees up > shinbox L>lateral Planche w/ hip/shoulder opener> Elbow drop to floor > return to lateral Planche position > repeat on R


20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Pullups
·          1 leg squats

Use weights on both if possible

Finisher:

KB Thrusters 50

30 October Advanced Class (Obj: Mobility & Strength)

FB Flow
Cossack Lunge L/R > Pushup position > Gladiator Hold L/R > Pushup position > Hand walk back to beginning position

UB Flow
Divebomber Pushup > 4pt Kneel > Fully extend opp arm& leg at a diagonal > Pike > repeat

FB Flow

LB Flow
Seated position/feet flat/knees up > shinbox L>lateral Planche w/ hip/shoulder opener> Elbow drop to floor > return to lateral Planche position > repeat on R


20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Weighted Pullups
·          Wtd Pistols

Finisher:

KB Snatch 100

Monday, October 28, 2013

28 October Conditioning Core

FB Flow
D. Dog>Tiger Push>Planche> L Knee Raise>Torso Twist to R> Extend R Leg & touch > Return to neutral position > D Dog and Raise L Leg. Repeat On L.

LB Flow
Wide Squat stance>Rotate R knee in to center > Drop R knee to ground >Post R hand in front of knee > Raise Left Leg into partial Gladiator > Controlled Swing of L leg to front and back to neutral > Reverse and repeat on opposite side.

FB Flow

UB Flow
Quad Press > Kick through to 2 pt Bridge

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Wtd Pullup
·          1 Leg Romanian Deadlift

Finisher:

Kb Thrusters 100

28 October Advanced Class (Obj: Mobility & Strength)

FB Flow
D. Dog>Tiger Push>Planche> L Knee Raise>Torso Twist R> Extend R Leg & > Test to neutral position > D Dog and Raise L Leg. Repeat On L.

LB Flow
Wide Squat stance>Rotate R knee in to center > Drop R knee to ground >Post R hand in front of knee > Raise Left Leg into partial Gladiator > Controlled Swing of L leg to front and back to neutral > Reverse and repeat on opposite side.

FB Flow

UB Flow
Quad Press > Kick through to 2 pt Bridge

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          TGU (first 10min)
·          Anyhows (second 10)

Finisher:

KB Snatch 100

Friday, October 25, 2013

25 October Advanced Class (Obj: Mobility & Strength)

FB Flow
D. Dog>Tiger Push>Planche> L Knee Raise>Torso Twist to R> Extend R Leg & touch > Return to neutral position > D Dog and Raise L Leg. Repeat On L.

LB Flow
Wide Squat stance>Rotate R knee in to center > Drop R knee to ground >Post R hand in front of knee > Raise Left Leg into partial Gladiator > Controlled Swing of L leg to front and back to neutral > Reverse and repeat on opposite side.

FB Flow

UB Flow
Quad Press > Kick through to 2 pt Bridge

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Wtd Pullup
·          1 Leg Romanian Deadlift

Finisher:

Kb Thrusters 100

25 October Advanced Class (Obj: Mobility & Strength)

FB Flow
D. Dog>Tiger Push>Planche> L Knee Raise>Torso Twist R> Extend R Leg & > Test to neutral position > D Dog and Raise L Leg. Repeat On L.

LB Flow
Wide Squat stance>Rotate R knee in to center > Drop R knee to ground >Post R hand in front of knee > Raise Left Leg into partial Gladiator > Controlled Swing of L leg to front and back to neutral > Reverse and repeat on opposite side.

FB Flow

UB Flow
Quad Press > Kick through to 2 pt Bridge

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Wtd Pullup
·          Dbl Snatch

Finisher:

KB Snatch 100

Wednesday, October 23, 2013

23 October Conditioning Class (Obj: Mobility &Strength)

FB Flow
D. Dog>Tiger Push>Planche> L Knee Raise>Torso Twist to R> Extend R Leg & touch > Return to neutral position > D Dog and Raise L Leg. Repeat On L.

LB Flow
Wide Squat stance>Rotate R knee in to center > Drop R knee to ground >Post R hand in front of knee > Raise Left Leg into partial Gladiator > Controlled Swing of L leg to front and back to neutral > Reverse and repeat on opposite side.

FB Flow

UB Flow
Quad Press > Kick through to 2 pt Bridge

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Mil Press
·          Pistols

Finisher:
KB Thrusters 100

23 October Advanced Class (Obj: Mobility & Strength)

FB Flow
D. Dog>Tiger Push>Planche> L Knee Raise>Torso Twist R> Extend R Leg & > Test to neutral position > D Dog and Raise L Leg. Repeat On L.

LB Flow
Wide Squat stance>Rotate R knee in to center > Drop R knee to ground >Post R hand in front of knee > Raise Left Leg into partial Gladiator > Controlled Swing of L leg to front and back to neutral > Reverse and repeat on opposite side.

FB Flow

UB Flow
Quad Press > Kick through to 2 pt Bridge

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Mil Press
·          Pistols

Finisher:
KB Snatch 100

Monday, October 21, 2013

21 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows 3:

FB Flow
·          Squat > Spin to seated > D.Dog/Tiger Push> reverse back to squat >switch sides

UB Flow
·          Planche on hands > Pushup down & roll to R > Pushup > Elbow Planche > Pushup > Down > Roll Left > Repeat

FB Flow (same as above)

LB Flow
·          Squat > Table/Table Planche > Leg lifts > Squat


20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Pistols
·          Dbl Snatch

Finisher:
KB Snatch 100

Friday, October 18, 2013

18 Oct Advanced Core (Obj: Strength & Mobility)

Bodyweight Flows 3:

FB Flow
·          Squat > Spin to seated > D.Dog/Tiger Push> reverse back to squat >switch sides

UB Flow
·          Planche on hands > Pushup down & roll to R > Pushup > Elbow Planche > Pushup > Down > Roll Left > Repeat

FB Flow (same as above)

LB Flow
·          Squat > Table/Table Planche > Leg lifts > Squat


20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          TGU (first 10min)
·          Anyhows (second 10)

Finisher:
KB Snatch 100

Wednesday, October 16, 2013

16 Oct Advanced Core (Obj: Strength & Mobility)

Bodyweight Flows 3:

FB Flow
·          Squat > Spin to seated > D.Dog/Tiger Push> reverse back to squat >switch sides

UB Flow
·          Planche on hands > Pushup down & roll to R > Pushup > Elbow Planche > Pushup > Down > Roll Left > Repeat

FB Flow (same as above)

LB Flow
·          Squat > Table/Table Planche > Leg lifts > Squat

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Wtd Pullups
·          Dbl KB Press


Finisher:
KB Snatch 100

Monday, October 14, 2013

14 October Conditioning Core (Obj: Strength & Mobility)

FB Flow
·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L
UB Flow
·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow
·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides

20 min 
·    ·          Dbl DB Press 2
- Thruster 2


50 Burpees

14 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows 1:

FB Flow
·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L
UB Flow
·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow
·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Dbl KB Press 2
·          Dbl KB Snatch 2

Finisher:
KB Snatch 100

Friday, October 11, 2013

11 Oct Conditioning Class (Obj: Strength & Mobility)

FB Flow
·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L
UB Flow
·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow
·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides

20 min 
·          H pulls/Wtd Pullups 2
1 leg squat/Pistols 2 L/R

50 Thrusters

11 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows:

FB Flow
·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L
UB Flow
·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow
·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Weighted Pullups
·          Pistols

Finisher:
KB Snatch 100

Wednesday, October 9, 2013

9 Oct Conditioning Class (Obj: Strength & Mobility)


Bodyweight Flows 2:

FB Flow
·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L
UB Flow
·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow
·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides


20 Minute Max
Start with a weight beneath your estimated max. Increase weight with each rep until max is reached. Record.
·          HPull/Pull Up
·          One Leg Squat/Pistol L/R
·          DB Military Press
·          Thruster
TGU L/R


9 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows: 

FB Flow
·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L
UB Flow
·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow
·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Turkish Getups

Finisher:
KB Snatch 100

Monday, October 7, 2013

7 October Advanced Class (Obj: Mobility & Strength)

Bodyweight Flows 1:

FB Flow
·          DF Dog to UF Dog to DF Dog
·          Rotate L to deep lunge. Drop R hip
·          Rotate R to deep lunge. Drop L hip

LB Flow
·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow
·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer
·          Reverse to child’s pose/bear squat & repeat

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Dbl KB Press 2
Dbl KB Snatch 2

Oct 7 Conditioning Class (Obj: Mobility & Strength)

Bodyweight Flows:

FB Flow
·          DF Dog to UF Dog to DF Dog
·          Rotate L to deep lunge. Drop R hip
·          Rotate R to deep lunge. Drop L hip

LB Flow
·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow
·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer
·          Reverse to child’s pose/bear squat & repeat

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)
·          Dbl DB Press 2
Thruster 2

Friday, October 4, 2013

October 4 Advanced Class (Obj: Mobility & Strength)

Warm Up

Bodyweight Flows 1:

FB Flow
·          DF Dog to UF Dog to DF Dog
·          Rotate L to deep lunge. Drop R hip
·          Rotate R to deep lunge. Drop L hip

LB Flow
·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow
·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer
·          Reverse to child’s pose/bear squat & repeat

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly)
 - Weighted Pullups 2
   -  KB Pistols 2 L/R

4 October Conditioning Class (Obj: Mobility & Strength)

Warm Up

Bodyweight Flows 1:

FB Flow
·          DF Dog to UF Dog to DF Dog
·          Rotate L to deep lunge. Drop R hip
·          Rotate R to deep lunge. Drop L hip

LB Flow
·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow
·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer
·          Reverse to child’s pose/bear squat & repeat

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly)

·          H pulls/Wtd Pullups 2
1 leg squat/Pistols 2 L/R

Wednesday, October 2, 2013

2 October Advanced Class (Obj: Mobility & Strength)

Warm Up

Bodyweight Flows 1:

FB Flow
·          DF Dog to UF Dog to DF Dog
·          Rotate L to deep lunge. Drop R hip
·          Rotate R to deep lunge. Drop L hip

LB Flow
·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow
·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer
·          Reverse to child’s pose/bear squat & repeat

5 Rep Max
Start with a weight beneath your estimated max. Increase weight with each rep until max is reached. Record.
·          Weighted Pull Up
·          KB Pistol L/R
·          Dbl KB Press
·          Dbl KB Snatch
TGU L/R