ANNOUNCEMENTS


Monday, December 30, 2013

30 Dec Conditioning Class (Obj: High Intensity, Full Body Conditioning)

12 min: Lower Body Burn 

 - Pushups 25
· Forward Lunge :15 l/r
· Back Lunge :15 l/r
· Split Leg Suitcase Squat :15 l/r
· Split Leg Press :15 l/r
· 2-Foot Jumps  :30 Fwd/Back
· Jumping Lunge :30
·  Pullups 5

· Diagonal Lunge Squat Reach Down*  :15 l/r
· Diagonal Lunge Squat & Press   :15 l/r
· Squat  :30
· Squat & Press  :30
· Lateral 2 Foot Jumps  :30 (Mogul Jumps)
· Jumping Jacks :30
· Pullups 5

· Diagonal Lunges   :15 l/r
· Cossack Squat   :15 l/r
· Squat   :30
· Squat & Press  :30
·  5 pt jumps :30**
· Jumping Jacks :30
· Duck to Pigeon Jumps*** :30
· Pullups 5
· Pushups 25


16 Min Upper Body Burn

2X
·    Swings  :60 (burpees)
·    Dbl Press :20 (Handstand Pushup or Tiger Pushups)
·    Dbl Deadlift :20 (1 Leg Squats)
·    Rest :20
·     High Swings :60 (Burpees)
·    Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.) 
·    ½ Pushup Planche :20
·    Rest :20

2X
·    High Pulls :60 (Sprawls or burpees)
·    Pushups Superset (Close & Wide) :20
·    Upright Rows (Elbows Wide) :20 (pullsups/h pulls)
·    Rest :20
·    Tiger Press:60 (
·    Lateral Planche :20 L/R
·    Lunges :20
·    Rest :20

30 Dec Advanced Class (Obj: Work Capacity)

A:Back Squat, build to a heavy single
Loading scheme example:
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
B: 
Pullup Pyramid X3's 3-15-3
C:
Using a 3-Min Running Clock do 5 Sets of
Grapevines (Stairs)  8 (4L/4R)
In remainder of time do:
20 x Push-Ups (w/ light sand bag)
Squats (Until clock runs out) 
Rest :60

Friday, December 27, 2013

27 Dec Conditioning Class (Obj: High Intensity, Full Body Conditioning)

12 min: Lower Body Burn 

 - Pushups 25
· Forward Lunge :15 l/r
· Back Lunge :15 l/r
· Split Leg Suitcase Squat :15 l/r
· Split Leg Press :15 l/r
· 2-Foot Jumps  :30 Fwd/Back
· Jumping Lunge :30
·  Pullups 5

· Diagonal Lunge Squat Reach Down*  :15 l/r
· Diagonal Lunge Squat & Press   :15 l/r
· Squat  :30
· Squat & Press  :30
· Lateral 2 Foot Jumps  :30 (Mogul Jumps)
· Jumping Jacks :30
· Pullups 5

· Diagonal Lunges   :15 l/r
· Cossack Squat   :15 l/r
· Squat   :30
· Squat & Press  :30
·  5 pt jumps :30**
· Jumping Jacks :30
· Duck to Pigeon Jumps*** :30
· Pullups 5
· Pushups 25


16 Min Upper Body Burn

2X
·    Swings  :60 (burpees)
·    Dbl Press :20 (Handstand Pushup or Tiger Pushups)
·    Dbl Deadlift :20 (1 Leg Squats)
·    Rest :20
·     High Swings :60 (Burpees)
·    Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.) 
·    ½ Pushup Planche :20
·    Rest :20

2X
·    High Pulls :60 (Sprawls or burpees)
·    Pushups Superset (Close & Wide) :20
·    Upright Rows (Elbows Wide) :20 (pullsups/h pulls)
·    Rest :20
·    Tiger Press:60 (
·    Lateral Planche :20 L/R
·    Lunges :20
·    Rest :20

27 December Advanced Class (Obj: Work Capacity)

A
15 min: With sandbag or loaded ruck (35#/25#)
Stairs
B
50 x Burpee Pull-Ups
50 x Sandbag Shouldering (60#/40#)
C
15 min: Increased load -With sandbag or loaded ruck (45#/35#)

Wednesday, December 25, 2013

Christmas Day Workout

Advanced Class: Use a medium weight on bold
Conditioning Class: Use a light weight or no weight. (If you were good last year - Santa probably brought you a sandbag or kettlebell. But if you weren't good - or Santa was confused about what you really wanted - you can use a backpack full of books, jugs full of water, toddlers, whatever. If you really don't want to carry anything - substitutions are in Parenthesis) 

12 min: Lower Body Burn 

 - Pushups 25
· Forward Lunge :15 l/r
· Back Lunge :15 l/r
· Split Leg Suitcase Squat :15 l/r
· Split Leg Press :15 l/r
· 2-Foot Jumps  :30 Fwd/Back
· Jumping Lunge :30
·  Pullups 5

· Diagonal Lunge Squat Reach Down*  :15 l/r
· Diagonal Lunge Squat & Press   :15 l/r
· Squat  :30
· Squat & Press  :30
· Lateral 2 Foot Jumps  :30 (Mogul Jumps)
· Jumping Jacks :30
· Pullups 5

· Diagonal Lunges   :15 l/r
· Cossack Squat   :15 l/r
· Squat   :30
· Squat & Press  :30
·  5 pt jumps :30**
· Jumping Jacks :30
· Duck to Pigeon Jumps*** :30
· Pullups 5
· Pushups 25


12 Min Upper Body Burn

2X
·    Swings  :60 (burpees)
·    Dbl Press :20 (Handstand Pushup or Tiger Pushups)
·    Dbl Deadlift :20 (1 Leg Squats)
·    Rest :20
·     High Swings :60 (Burpees)
·    Upright Rows (Elbows at sides) :20 (Pullups - use a table and do horizontal pulls if you don't have a bar.) 
·    ½ Pushup Planche :20
·    Rest :20

2X
·    High Pulls :60 (Sprawls or burpees)
·    Pushups Superset (Close & Wide) :20
·    Upright Rows (Elbows Wide) :20 (pullsups/h pulls)
·    Rest :20
·    Tiger Press:60 (
·    Lateral Planche :20 L/R
·    Lunges :20
·    Rest :20

Tuesday, December 24, 2013

A:Back Squat, build to a heavy single
Loading scheme example:
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
B: 
Pullup Pyramid X3's 3-15-3
C:
Using a 3-Min Running Clock do 5 Sets of
Grapevines (Stairs)  8 (4L/4R)
In remainder of time do:
20 x Push-Ups (w/ light sand bag)
Squats (Until clock runs out) 
Rest :60

Monday, December 23, 2013

23 December Advanced Class (Obj: Pre-Christmas Dinner Burn)

3X
-KB pistol or RFE split squat  6-8
- rest :90
- Side bridge :90 L/R

3X
-           Dbl KB Thrusters (35#/20#)
-           5 3-pt SLR
Burpee Pullups 25

23 Dec Conditioning Class (Obj: Fullbody Conditioning)

Warm up well

Reducing Sets (Do all A then B  then C) 
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

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

Friday, December 20, 2013

20 Dec Advanced Class (Obj: Strength Endurance)

4X
·          OH KB Lunge 25 L
·          OH KB Lunge 25 R
·          Ball Planche 1min
·          50 SB Press & Step up
·          2KB Rack Rest 1 min (55/35)
·          50 Squats
·          Windshield wipers 5-8
4X grapevines

20 Dec Conditioning Class (Obj: Full Body Conditioning)

Warm up well

Reducing Sets (Do all A then B  then C) 
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

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

Wednesday, December 18, 2013

18 Dec Advanced Class (Obj: Strength Endurance & Cardio)

Warm Up

A
Pulls: Pyramid 2-10-2 (x2) light weight

B
Back Squat @ 80% max
E2MOM X2 for 10 min

C 5X
·          GrapeVine (Stairs) 6X (3L/R)
·          Burpee 15
·          Pullups 10
·          KB Snatch 10 L
·          KB Snatch10 R

Rest 4min

18 Dec Conditioning Core (Obj: Full body conditioning and just a darn good workout)

Warm up well

Reducing Sets (Do all A then B  then C) 
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

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

Monday, December 16, 2013

16 December Conditioning Class (Obj: Fullbody Strength & Conditioning)

Warm up well

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Reach Throughs Crunches
50 Russian Twists (L&R = 1)
50 Step-ups (25 reps per side)
25 Pull-ups/Horizontal Pulls
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
25 Flutter Kicks (L&R =1)
25 Horizontal Pulls
50 Squats
25 Clapping/Plyo Pushups

Cool down

16 December Advanced Class (Obj: High Intensity Endurance)

Warm Up

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

4X
Partners: (P1 Moves while P2 rests)
·          SB Stair Run 8x
·          Dbl KB PushPress 15  (M 55/W 35)
·      KB Swing  20 (M 55/ W 35)
No rest between sets

Friday, December 13, 2013

13 Dec Conditioning Class (Obj: Fullbody Strength & Endurance)

Warm up well

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Reach Throughs Crunches
50 Russian Twists (L&R = 1)
50 Step-ups (25 reps per side)
25 Pull-ups/Horizontal Pulls
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
25 Flutter Kicks (L&R =1)
25 Horizontal Pulls
50 Squats
25 Clapping/Plyo Pushups

Cool down