ANNOUNCEMENTS


Friday, September 26, 2014

Kyle's workout

5x
-Alternating pistol squats 10l/r
- Diamond to wide pushups 10
- Clapping pushups 10
- pull ups with typewriter 10
- handstand hold (or downward dog) :45

Wednesday, September 24, 2014

24 Sept Combined Core

Warm up. Mobility.

Tabata
- kick throughs

Rest 3 min

10 min x-fit
-10 pushups
-10 full body crunch
- 10 squats
No rest

Mobility drills for 3 min

4pt planche 2min

Mini leg blasters. 3x
-Squat. 10
- Lunge 10
- Jumping squat 10
- Jumping lunge 10 (5l/r)
No rest

Friday, September 19, 2014

19 Sept Combined Class (Obj: Unloading)



5 Sets of:
KB Turkish Get-Ups  3L/R
Slow and Controlled Pull-Ups 6
Tall Box Jumps 9
DeckSquat to Sprawls 12
Rest 2 min

Wednesday, September 17, 2014

17 Sept Combined Class (Obj: Unloading)



15 minutes
Stairs w/ pack

5X (no pack)
Goblet Squat 20 35#/20#
KB Swings :30
Scotty Bobs 25#/15# DB’s

4X
Straight Leg Raise 10
4pt Planche :45
Tripod Reach across & over 5X L/R
Back Extensions 10

Foam Rollout

Monday, September 15, 2014

15 Sept Combined Class (Obj: Unloading)



3X
180degree Traveling Squats 20
Situps 15
Pushups 10
Pullups 5
Instep Stretch

4X
Front Squat (add a pack with each set – until hard)
Fireteam pushups 8
Hip Flexor Stretch

4X
Front Squat (w pack) 10
Run 400 m