ANNOUNCEMENTS


Monday, June 30, 2014

30 June Combined Core (Obj: Work Capacity)




With Pack

½ mile shuffle

3X As fast as possible
Burpees  40
Hand release pushups 30
Bag Jump Overs 20 L/R
Pullups 20
Fireman’s Carry 100m
Rest 3 Min

Friday, June 27, 2014

27 June Combined Class (Obj:Strength Endurance)


  • Horizontal Pulls 40
  • KB Snatch 100
  • Walking Lunges 80
  • OH Grapevine Stairs 3 min
  • Squat Thrust 80
  • KB Clean and Press 80
  • Grasshoppers 80
  • KB 1 Arm OH Squats 80
  • Horizontal Pulls 40

Wednesday, June 25, 2014

25 June Combined Class (Obj: Cardio and Speed Endurance)

warm up well

Tabata
- Sit Throughs (8x :20work/:10rest) @100% intensity

3X w partner (rest while partner works)
Burpees 10
Cossack Squats 10L/R
Tiger Press/HSPU 10
1 leg Squat/Pistols 10L/R
Side to Side Pullup 5L/R
Knee Ups or Straight Leg Raises 10

Wednesday, June 18, 2014

18 June Full body work

4x
-Dbl KB reverse lunge 10
-Dbl KB floor press 15
-Jumping Lunge 10 l/r
-Plyo pushups 10
-Ice cream makers/pullups 10

Wednesday, June 11, 2014

11 June Combined Class (Obj: Cardio)

A:
12 minute EMOM of:
Even: KB Rows  10
Odd:  KB Thrusters 10
Rest 4-6 minutes

B:
10 minute EMOM of:
On the Even - :30 seconds: KB Jumpovers
On the Odd - :20 seconds:  KB Snatch (53#/35#)
Rest 3-5 minutes

C:
8 minute EMOM of:
Even:  Decksquat to Press8
 Odd:  Squat Thrusts 8

Wednesday, June 4, 2014

June 4 Combined Class (Obj: Strength Endurance)

For time:
5X 5:00 sets
  • SB Clean 10  
  • SB Clean & Squat 10
  • SB Squat and Press 10
  • Pushups 30
  • Flutter kicks 60L/R
  • Tripod Reach 5l/r
Set time for 5 minutes. Stop wherever you end up in the circuit and rest for 1:00. . Start at that point in the circuit for your next set. Go 5 times.