ANNOUNCEMENTS


Monday, March 31, 2014

31 March Advanced Class (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5 (plus 10- 20#’s)
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15 min -Partner: (A works while B rests)
·          SB Overhead Stairs Grapevines (2X)
·          Burpee Pullups 10
Combat Rope (Hip Throws) 10L/R

31 March Conditioning Core (Obj: Strength)


4X
KB Shoulder Bridge Floor Press   5
KB Raised Split Leg Squats 5 L/R

4X
Pulls (Horiz. or Pullups w/ weight if possible) 5
V-Sits 10

3X
Loading Exercises  :60

3X
Wtd Ball Shoulder Bridging    :45

Friday, March 28, 2014

28 March Advanced (Obj: Strength & Power)

Deadlift
o    60% of 1RM X5 (plus 20-40#’s)
o    90% of previous weight X5

Weighted Pullup
·          Same as above*

Barbell Sidepress
·          Same as above. *
*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.


15 min cardio
·          SB Stairs 4X

·          SB Clean & Press 10

28 March Conditioning Core (Obj: Strength)


4X
KB Shoulder Bridge Floor Press   5
KB Raised Split Leg Squats 5 L/R

4X
Pulls (Horiz. or Pullups w/ weight if possible) 5
V-Sits 10

3X
Loading Exercises  :60

3X
Wtd Ball Shoulder Bridging    :45

Wednesday, March 26, 2014

26 March Advanced Class (Obj: Strength & Power)

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

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.

15 minutes Partner (1 on/1 rest) :
·          Rope Throws 10 (5L/5R)
·          Pleasant Spanish 10
·          Lateral Box Jump Over 10 L/R

·          Bearcrawl w/SB Drag Upstair 1x

26 March Conditioning Core (Obj: Strength)


4X
KB Shoulder Bridge Floor Press   5
KB Raised Split Leg Squats 5 L/R

4X
Pulls (Horiz. or Pullups w/ weight if possible) 5
V-Sits 10

3X
Loading Exercises  :60

3X
Wtd Ball Shoulder Bridging    :45

Monday, March 24, 2014

24 March Advanced Class (Obj: Strength & Power)

Deadlift
o    Set 1: Add 5# -10# to last workout
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15 min -Partner: (A works while B rests) w/ Ruck
·          SB Overhead Stairs Grapevines (2X)
·          Burpee Pullups 10
-       Combat Rope (Hip Throws) 10L/R

24 March Conditioning Class (Obj: Strength & Power)

Strength & Power

5X
Tiger, Pike or HSPU 3-5
1 Leg Squat or Pistol 3-5
Eccentric Pullups  3-5
Rest :60

15 min

SB Stairs (every 3rd lap – Shoulder 5X each shoulder) 

Friday, March 21, 2014

21 March Advanced Class (Obj: Strength & Power)

Deadlift
o    Set 1: Add 5# -10# to last workout
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

15min: Partners: (A works while B rests standing up. Active person can ask resting person to hold RS.)
·          SB Decksquat to OH Press 5
·          Battle Rope (Jump & Slam)  20
-        SB Baby Toss 10

21 Mar Conditioning Class (Obj: Strength & Power)

Strength & Power

5X
Tiger, Pike or HSPU 3-5
1 Leg Squat or Pistol 3-5
Eccentric Pullups  3-5
Rest :60

15 min

SB Stairs (every 3rd lap – Shoulder 5X each shoulder) 

Wednesday, March 19, 2014

19 March Advanced Class (Obj: Strength & Power)

Begin Power to the People Protocol

Deadlift
·          Find/Record 1 rep max.
o    60% of 1RM X5
o    90% of previous weight X5

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above.

·          SB Stairs (Ruck Optional) 15 minutes

·          

19 March Conditioning Core (Strength & Power)

Strength & Power

5X
Tiger, Pike or HSPU 3-5
1 Leg Squat or Pistol 3-5
Eccentric Pullups  3-5
Rest :60

15 min

SB Stairs (every 3rd lap – Shoulder 5X each shoulder) 

Monday, March 17, 2014

17 Mar Advanced Class (Obj: Light Day - Recovery)

Light Day

Stairs –ruck
15 min


Weight Lift/Body Weight PT
8X
Pullups 5
Burpess 10
Step ups 5
Barbell Pushpress (no weight)10

17 Mar Conditioning Class (Obj: Strength Endurance)

Planche                                3 min

Pullup Pyramid 1-5-1

Spartan Run:
Run Stairs  KB/DB        M 55  w 35           4x 
Pushups                                                      75
Abs of Choice                                             75
Run Stairs   KB/DB                                     6x 
Pushups                                                      50
Abs of Choice                                             50
Run Stairs        KB/DB                                8x 
Pushups                                                      25
Abs of Choice                                                                     25

Friday, March 14, 2014

14 March Advanced Class (Obj: Strength Endurance)

SB Clean & Press 50

Pullup Pyramid 1-10-1

14 March Conditioning Class (Obj: Strength Endurance)

Planche                                3 min

Pullup Pyramid 1-5-1

Spartan Run:
Run Stairs  KB/DB        M 55  w 35           4x 
Pushups                                                      75
Abs of Choice                                             75
Run Stairs   KB/DB                                     6x 
Pushups                                                      50
Abs of Choice                                             50
Run Stairs        KB/DB                                8x 
Pushups                                                      25
Abs of Choice                                                                     25

Wednesday, March 12, 2014

12 March Advanced Class (Obj: Strength Endurance - Conditioning to loaded movement)

Stairs: 12 min w/ ruck & KB or DB

M: Ruck – 35#=45#   KB/DB – 30#-40#
W: Ruck – 25#-35# KB/DB – 20#-30#

Use discretion with KB/DB. Go lighter rather than heavier. You must carry it on your shoulder. The goal is to get used to additional weight, asymmetric loads and discomfort.


4X Metabolic Circuit w/ Ruck
Lunges/leg  15
Flutter Kicks/leg  30
DB Push Press (30-40#) -20
Step-Ups/leg - 15

Burpees 20

12 Mar Conditioning Class (Obj: Strength Endurance)

Planche                                3 min

Pullup Pyramid 1-5-1

Spartan Run:
Run Stairs  KB/DB        M 55  w 35           4x 
Pushups                                                      75
Abs of Choice                                             75
Run Stairs   KB/DB                                     6x 
Pushups                                                      50
Abs of Choice                                             50
Run Stairs        KB/DB                                8x 
Pushups                                                      25
Abs of Choice                                                                     25

Monday, March 10, 2014

10 Mar Advanced Class (Obj: Strength Endurance/Load Conditioning)

10X  w/ ruck
Pullups 5
Dips 7
Pushups 9
Squats 12

As fast as possible


10 Mar Conditioning Class (Obj: Strength Endurance)

Planche –Various positions 5 min

SB Stairs 15 minutes

10X AFAP
Pullups 5
Dips 7
Pushups 9
Squats 12

8X  
Farmers carry with partner 20 meters
(Partner up. Person A carries 10 m down and back. Rest while Person B carries)


Minimums – M 55 / W 35 each hand

Friday, March 7, 2014

7 Mar Advanced Class (Obj: Strength Endurance/Load conditioning)

SB Shoulder to Shoulder (w/ ruck)  100 
(Wear ruck throughout. L&R w/SB = 1)

SB - M 40# / W 20#

7 March Conditioning Class (Obj: Strength Endurance)

Planche –Various positions 5 min

SB Stairs 15 minutes

10X AFAP
Pullups 5
Dips 7
Pushups 9
Squats 12

8X  
Farmers carry with partner 20 meters
(Partner up. Person A carries 10 m down and back. Rest while Person B carries)


Minimums – M 55 / W 35 each hand

Wednesday, March 5, 2014

5 Mar Advanced Class (Obj: Strength Endurance - Load Conditioning)

3X
Planche :90
H Pulls 15
Dips  - max


4X (ruck or SB)
Stairs 5:00
Squats :60
Flutterkicks 50
Lunges 5L/R (15 BW)

Situps :60

5 March Conditioning Class (Obj: Strength Endurance)

Planche –Various positions 5 min

SB Stairs 15 minutes

10X AFAP
Pullups 5
Dips 7
Pushups 9
Squats 12

8X  
Farmers carry with partner 20 meters
(Partner up. Person A carries 10 m down and back. Rest while Person B carries)


Minimums – M 55 / W 35 each hand

Monday, March 3, 2014

3 Mar Advanced Class (Obj: Strength Endurance)

8X W SB or Ruck (Double each number if BW)
·          Stairs 1X
·          Pullups 5
·          Stairs 1X
·          Pushups 10
·          Stairs 1X
·          Squats 15
·          Stairs 1X

·          Walking Lunges 5L/R

3 Mar 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