ANNOUNCEMENTS


Friday, February 28, 2014

28 February Advanced Class (Obj: Strength Endurance)

2X Planching
Planche :60
Shoulder Bridge hold :60
Lateral Planche :60 L/R

5X
KB Goblet Squats 10
Bulgarian Goat Belly Swings 10

10X w Ruck
·          Stairs 2x
·          Pullups 5
 -         Dips 5

28 Feb Conditioning Class (Obj: Strength Endurance)

Warm up well

Ladders: Pull up 1-5 Chin up 1-5

Mini Leg Blasters
3X (no rest)
·          10 Squats
·          10 Lunges
·          10 Jumping lunges
·          10 Jumping squats

 2      2X
        Jumpies   :30

4X
·          Sumo Hi Pulls :30
·          KB Pull Overs  :30
·          Juggling Bent Over Row : 30
·          Slow Bottoms Up Pushups :30
·          Rest :60

Cool down / stretch

Wednesday, February 26, 2014

26 Feb Advanced Class (Obj: Strength Endurance)

2X w. ruck

·          Max pullups
·          Max Dips
·          Max Situps in 2min
·          Max pushups
·          Flutterkicks 50
·          Burpees 25
·          Body Row 20


The Eagle
8X no rest. Don’t put down the KB
Dbl KB Squat 8
-  KB Farmers walk 60ft

26 Feb Conditioning Class (Obj: Strength Endurance)

Warm up well

Ladders: Pull up 1-5 Chin up 1-5

Mini Leg Blasters
3X (no rest)
·          10 Squats
·          10 Lunges
·          10 Jumping lunges
·          10 Jumping squats

 2      2X
        Jumpies   :30

4X
·          Sumo Hi Pulls :30
·          KB Pull Overs  :30
·          Juggling Bent Over Row : 30
·          Slow Bottoms Up Pushups :30
·          Rest :60

Cool down / stretch

Monday, February 24, 2014

24 Feb Advanced (Obj: Endurance and Metabolic Workout)

2X BW
·          Pullups   - max
·          Situps - :60
·          Pushups    Max
·          No Rest

2X BW
·          Stairs 3min
·          DB Push Press 30# DB’s
·          Lateral Planche :60L/R

2X W Ruck
·          Stairs Grapevines  - 2 min
·          Burpees 20
·          Squats 25

·          H Pulls 15

24 Feb Conditioning Class (Obj: Strength & Power)

Warm Up Well

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

3X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  3-5

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

3X
·          Headstand  :30-:60  (free stand if possible)

·          Circle pushups    3-5 L/R

Friday, February 21, 2014

21 Feb Advanced Class (Obj: Strength Endurance)

Warm up well

Stair Ruck:
20 Min with Ruck

5X  25m all
·          Bear Crawl
·          Low Crawl
·          Crab Walk
·          Lunge Walk

Finish each movement with SB shouldering 5L/R  M 40#/ W 20#

21 Feb Conditioning Class (Obj: Strength & Power)

Warm Up Well

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

3X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  3-5

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

3X
·          Headstand  :30-:60  (free stand if possible)

·          Circle pushups    3-5 L/R

Wednesday, February 19, 2014

19 Feb Conditioning Class (Obj: Strength & Power)

Warm Up Well

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

3X
·          Stair Sprint – with sandbag, double step 2x
·          Pleasant Spanish  3-5

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

3X
·          Headstand  :30-:60  (free stand if possible)

·          Circle pushups    3-5 L/R

19 Feb Advanced Class (Obj: Strength Testing)

1 RM Test
Deadlift  (Rest 2 min between sets)
·          5X 60% 1 RM
·          2X 70% 1 RM
·          1X 85 % 1 RM
·          1 X 95 % 1RM
·          1 and up – until 1 RM

Weighted Pullup
·          Same as above

Barbell Sidepress

·          Same as above. 

10 Min HIIT

- Squat
- Pushup
- Crunch






Monday, February 17, 2014

17 Feb Advanced Class (Obj: Strength &Power)

Deadlift
o    60% of 1RM X5 (plus 5-10#’s)
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

5X    (W/ruck)
Thrusters 10
Walking Lunge 10L/R
Push Planche Knee 10
Sit Throughs  10L/R
Rest :60

17 Feb Conditioning Class (Obj: Strength & Power)

Planche

A)  4X
 Pullups                               5
Clapping Pushups             5
SB Rows                              5
KB Bottoms Up Pushups  5


Bar work & Box Jumps (3x):
  B1) Roll Ups     3-5 
  B2) Fwd Box Jumps  10

  C1) Sideups                             3-5 l/r

  C2) Lateral Box Jumps           5 L/R

Friday, February 14, 2014

14 Feb Advanced Class (Obj: Strength & Power)

Deadlift
o   5X at P2P protocol
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.


3X
Pullups 33
Pushups 66
Squats w ruck/SB 99

14 Feb Conditioning Class (Obj: Strength & Power)

Planche

A)  4X
 Pullups                               5
Clapping Pushups             5
SB Rows                              5
KB Bottoms Up Pushups  5


Bar work & Box Jumps (3x):
  B1) Roll Ups     3-5 
  B2) Fwd Box Jumps  10

  C1) Sideups                             3-5 l/r

  C2) Lateral Box Jumps           5 L/R

Wednesday, February 12, 2014

12 Feb Advanced Class (Obj: Strength & Power)

Deadlift
o    5X (Following P2P protocol)
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

The Hell of Crabby Bears
·          Face-off Crab Walks with Ruck or SB 4 min
·          Rest 2 min
·          Bear Crawl Face-offs (w partner) 4 min
·          Rest 2min
·          Crab Walk  Intervals   4 min
·          Rest 2 min
·          Bear Crawl – stairs SB Drag 2X

12 Feb Conditioning Class (Obj: Strength & Power)

Planche

A)  4X
 Pullups                               5
Clapping Pushups             5
SB Rows                              5
KB Bottoms Up Pushups  5


Bar work & Box Jumps (3x):
  B1) Roll Ups     3-5 
  B2) Fwd Box Jumps  10

  C1) Sideups                             3-5 l/r

  C2) Lateral Box Jumps           5 L/R

Monday, February 10, 2014

10 February Advanced Class (Obj: Strength & Power)

Deadlift
o    5-10#'s added to last workout's lift X5
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.


Burpee Pullups  100

10 Feb Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x
·          SB Come-again back Squats X5
·          Tiger Press X 5
·          Rest :60

5X
·          Straight Leg Raises (Straight Leg Ext)  5
·          SB Row 5

15 min
SB Stairs 5
Pushups 5
KB Russian Twists 5

Cool down / stretch

Friday, February 7, 2014

7 February Advanced Core (Obj: Strength & Power)

Deadlift
o    5-10#'s more then previous lift X5
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

3X
KB Swing 55/35  :60
Rest  :30
Burpees :60
Rest :30
Stair Grapevines :60
Rest :30

7 February Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x
·          SB Come-again back Squats X5
·          Tiger Press X 5
·          Rest :60

5X
·          Straight Leg Raises (Straight Leg Ext)  5
·          SB Row 5

15 min
SB Stairs 5
Pushups 5
KB Russian Twists 5

Cool down / stretch

Wednesday, February 5, 2014

5 February Advanced Class (Obj: Strength & Power)

Deadlift
o    Set 1: 5X  (5-10#'s more then previous lift) 
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15 min
·          SB Clean X 5
·          SB Zercher Squat X 5
·          SB Crossover Pushups X 5

·          SB Bent Rows X 5
(As many sets as possible in 15min)

5 February Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x
·          SB Come-again back Squats X5
·          Tiger Press X 5
·          Rest :60

5X
·          Straight Leg Raises (Straight Leg Ext)  5
·          SB Row 5

15 min
SB Stairs 5
Pushups 5
KB Russian Twists 5

Cool down / stretch

Monday, February 3, 2014

3 February Advanced Class (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5*
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15 min
·          Farmers Carry 2X
·          Pullups 5
·          Dips 5
KB Decksquat to Sprawl 5X