ANNOUNCEMENTS


Wednesday, April 30, 2014

30 April Advanced Class (Obj: Low Body Endurance & Core))



A
Step-ups w/pack  125 L/R

B
10X
Walking lunge w/SB  10L/R (M60#/W40#)
KB swings :75 sec
SLR 5
Tarzan Pullups 3-5 L/R (to shoulder)

C
4X
Hip Raises 10
4pt Planche  :40 sec
KB Slasher 5X L/R (M35#/W25#)
Back Extensions 10

April 30 Conditioning Class (Obj: Strength Endurance)



Warm up

A 5X
Manmakers   10 
Pullups 5-10

B 5X
Stair Runs 45#/35#  2x
Pushups  20
Elbow to Knee Plank 20 L/R

Monday, April 28, 2014

28 April Advanced Class (Obj: Strength)



4X
Squats 20
Reach Through 15
Pushups 10
Pullups 5
Instep Stretch

6X*
Walking DB Lunges 5 L/R
DB Mil Press 5
Foam Roll back

5X
KB Swings 100
Rest  2min

4X
15/15/15 Low back complex
15/15 low back lunge
15/15 Kneeling Founder
Back Extensions 10
Situps with Pack 10

*Increase load each set until 5X is hard