ANNOUNCEMENTS


Friday, November 29, 2013

29 November Conditioning Class (Obj: High Intensity Cardio)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 
2-10-2 by 2’s

4X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  10

3X
·          Tiger Pushups    W 5/ M 10
·          Burpee to 180 jump   10

2X
·          Shoulder Bridge KB Press  8-10 L/R

·          KB Swings  :60

29 November Advanced Class (Obj: Post-Turkey Guilt Reduction)

Warm up well

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

Tabatas (:20 move/ :10 rest)  X 8

·          Push Press
·          Front Lunge
·          Plank Push Knee
·          Sit Thru Knee
·          Planche Balance Ball Alphabet – Half pushup position
·          Tripod Overhead

Cool down/ stretchWarm Up (Mobility)

Wednesday, November 27, 2013

27 November Conditioning Class (Obj: High Intensity Cardio)

Warm Up Well

Horizontal Pulls Ladder (Explosive) 
2-10-2 by 2’s

4X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  10

3X
·          Tiger Pushups    W 5/ M 10
·          Burpee to 180 jump   10

2X
·          Shoulder Bridge KB Press  8-10 L/R

·          KB Swings  :60

27 November Advanced Class (Obj: Pre Turkey Burn)

Warm up

(Do A&B 2x then C&D  2x)
A
·   Alt Swings :30
·   Romanian Deadlift  :30 L
·   Romanian Deadlift :30 R
·   Press :30 L
·   Press :30 R
·   Circle Cleans :30
·   Rest :30

B
·   High Pulls :30
·   OH Squats :30 L
·   OH Squats :30 R
·   Crossover Pushup :30
·   Combat Figure 8 :60
·   Rest :30





C

·    OH Swing :30
·    Split Leg Rows :30L
·    Split Leg Rows :30R
·    Russian Twist :60
·    Hindu Pushups :30
·    Rest :30

D
·    Snatch :60 L
·    Snatch :60 R
·    TGU  2XL
·    TGU  2XR
·    Rest :30

E 5X
· Pullups  10w/20m
· Pleasant Spanish (CastlePushups) 20
· Rest :60



Monday, November 25, 2013

25 Nov Conditioning Class (Obj: Power Endurance)

Planche

Pulls:  2X 
 Pullups                             3-5
(Rest :60)
 Chinups                            3-5
(Rest :60)
 Commando                      2-3
(Rest :60)

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Bottoms up Pushups 5
Lunges            5 l/r

Bar work & Box Jumps (2x):
  A1) Roll Ups     3-5 
  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

25 Nov Advanced Class (Obj: Strength & Power)

Warm up well

5X
·          Manmakers 6
·           

Barwork
 3X
·          Frenchies  1-3
·          Windshied Wipers  5-8

3X
·          Marine Pushups 3-5

·          Sideups 5-8

Friday, November 22, 2013

22 Nov Conditioning Class (Obj: Power Endurance)

Planche

Pulls:  2X 
 Pullups                             3-5
(Rest :60)
 Chinups                            3-5
(Rest :60)
 Commando                      2-3
(Rest :60)

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Bottoms up Pushups 5
Lunges            5 l/r

Bar work & Box Jumps (2x):
  A1) Roll Ups     3-5 
  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

22 November Advanced Class (Obj: Power Endurance)

Warm up

Icecream makers 1-5-1

20 min – as many long cycle sets as you can. Take breaks after each set.  

1 hand KB swing 5 L/R
KB Snatch 5 L/R
Cleans 5 L/R
Front Squat 5 L/R

KB Press 5L/R

Wednesday, November 20, 2013

20 November Conditioning Class (Obj: Power endurance)

Planche

Pulls:  2X 
 Pullups                             3-5
(Rest :60)
 Chinups                            3-5
(Rest :60)
 Commando                      2-3
(Rest :60)

Push: X5
Clapping Pushups  5
Jumping Squats            10
KB Bottoms up Pushups 5
Lunges            5 l/r

Bar work & Box Jumps (2x):
  A1) Roll Ups     3-5 
  A2) Fwd Box Jumps  10

  B1) Sideups                             3-5 l/r

  B2) Lateral Box Jumps           5 L/R

20 November Advanced Class (Obj: Explosive Power)

Warm Up Well

Chest Hi Pullup Ladder (Touch Chest to Bar)
2-10-2 by 2’s

4X
·          Stair Sprint – with sandbag, double step 3x
·          Pleasant Spanish  10

3X
·          Handstand Pushups    W 5/ M 10
·          Burpee to 180 jump   10

2X
·          Alt 1-Arm pushups    3-5 L/R

·          Dumbbell snatch 5 L/R

Monday, November 18, 2013

18 November Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)

5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Straight Leg Raises (Hi Knees)  10
Clapping Pushups  5- 10

Cool down / stretch

18 November Advanced Class (Obj: Strength & Power)

Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
·          10 Squats
·          10 Lunges
·          10 Jumping lunges
·          10 Jumping squats

4X
·          Sumo Toss & Catch :30
·          KB Pull Over and Press :30
·          Juggling Bent Over Row : 30
·          Hopping Pushups:30
·          Rest :60

Cool down / stretch

Friday, November 15, 2013

15 November Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)

5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Straight Leg Raises (Hi Knees)  10
Clapping Pushups  5- 10

Cool down / stretch

15 November Advanced Class (Obj: Strength & Power)

Warm up well


6X
·          Switchgrip Pullups    5
·          Pleasant Spanish   10
·          1 Dumbbell Snatch 5 l/r

Sumo Squat & Toss 10

Wednesday, November 13, 2013

13 November Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x
Kb Thrusters (8)
Bent over rows Rows (8 l/r)

5X
Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M
Weighted Lunges   (8  L & R)
Straight Leg Raise      5-8

5X
Straight Leg Raises (Hi Knees)  10
Clapping Pushups  5- 10

Cool down / stretch

13 November Advanced Class (Obj: Strength & Power)

Warm up well


Muscle Ups 1-5-1

4X
Weighted Ring Rows  8
Barbell Deadlifts   8
Rest :90

4X
Sandbag Snatch & Slam    20
Clapping Pushups 20
Rest :60

2X
OH Stairs  1L/1R Dbl step up
Rest :60

3X
Ring Fly  8
Windmill 8 L/R
Rest :60

3X
Archers 8
Bent Press 5 L/R

Cool down / stretch

Monday, November 11, 2013

11 November Conditioning Class (Obj: Strength & Power)

Warm up well

6X
Leg Throws  :30
Clapping Pushups*  5 - 8

Rest :60

5X
Kettlebell Box Jumps (light weight)   8
Chest High pull-ups**       5X

5X
Thrusters (heavy)   5
Russian Twist (med weight) 10 l/r.

11 November Advanced Class (Obj: Mobility & Power)

FB Flow
Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow
High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow
Superman > Arm sweep to hip & return > Elbow Planche > Repeat

4x
Muscle Ups Rings   3-5
Rest  :60

3X
Dbl Alt KB Snatch  8
Bench Press 8
Stair Grapevines  2X
Rest :60

3X
Manmakers to Clean  8
Pleasant Spanish Pushup  8
Weighted Wall Sits :60
Rest :60


Snatch 100

Friday, November 8, 2013

8 November Conditioning Core (Obj: Strength & Power)

Warm up well

6X
Leg Throws  :30
Clapping Pushups*  5 - 8

Rest :60

5X
Kettlebell Box Jumps (light weight)   8
Chest High pull-ups**       5X

5X
Thrusters (heavy)   5
Russian Twist (med weight) 10 l/r.

8 November Advanced Core (Obj: Mobility & Power)

FB Flow
Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow
High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow
Superman > Arm sweep to hip & return > Elbow Planche > Repeat

Muscleup  3-5

4X
·          Barbell Deadlift  8-10
·          KB Pull Over Crunch :30

Muscleup  3-5

5X
·          Dbl KB Clean  10
·          Box Jump 10

2X
Chest High Pullups 10
Rest :90


Snatch 100

Wednesday, November 6, 2013

6 November Conditioning Class (Obj: Strength & Power)

Warm up well

6X
Leg Throws  :30
Clapping Pushups  5 - 8

Rest :60

5X
Kettlebell Box Jumps (light weight)   8
Chest High pull-ups      5X

5X
Thrusters (heavy)   5
Russian Twist (med weight) 10 l/r.

6 November Advanced Class (Obj: Mobility & Strength)

FB Flow
Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow
High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow
Superman > Arm sweep to hip & return > Elbow Planche > Repeat

TEST
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

KB Snatch 100

Monday, November 4, 2013

4 November 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.)
·          TGU (first 10min)
·          Anyhows (second 10)

Finisher:

KB Snatch 100

4 November 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 rep L & R each set – no less than 5 no more than 8 sets. Adjust weight accordingly.)

·          Turkish Get Up


Finisher:

KB Thrusters 50

Friday, November 1, 2013

1 November 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.)
·          Dbl Snatch
·          Dbl Press

Finisher:
KB Snatch 100