ANNOUNCEMENTS


Monday, May 30, 2016

30 May Core Class (Obj: Strength & Stamina)


For each lift: For beginning weight of each session add 10-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:
Deadlift
Weighted Pullup
Standing Dumbbell Military Press
20 min
KB’s and Ladders (All Down and Back) 
  • Step & Swing
  • Side Step & Swing 
  • Lateral Plyo Planches
  • Sidestep Goblet Squats
  • JB’s
  • KB Rabbit Hop
  • KB Lateral Hop
  • Guard Pushup
  • Racked Lunges

Friday, May 27, 2016

27 May Core Class (Obj: Strength & Stamina)


For each lift: For beginning weight of each session add 10-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:

Deadlift
Weighted Pullup
Standing Dumbbell Military Press

4X
·          KB OH Cossack Lunges 10 L/R
·          Guard Pushup 20
·          Sit Throughs 20
·          Deck Squat – 2 Hand Press 20
·          Combat Cleans (alt L & R) 10 L/R
·          Tripod Overhead Twist 10 L/R

Wednesday, May 25, 2016

25 May Core Class (Obj: Strength & Stamina)


For each lift: Add 10-20lbs to previous session's starting weight. All lifts are 2 sets x 5 reps. 
Second set should be 90% of the weight of the first. Lifts:

Deadlift
Weighted Pullup
Standing Dumbbell Military Press

8 min
KB Figure 8 & catch :60
Neck Bridge :30
KB Rocking Chairs :60
4pt planche :30

12 min cardio
·          SB Stairs 4X
·          SB Clean & Press 10

Monday, May 23, 2016

23 May Core Class (Obj: Strength & Stamina)


For each lift: For beginning weight of each session add 10-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:

  • Deadlift 
  • Weighted Pullup 
  • Standing Dumbbell Military Press

5X
Stairs 2ft jumps. Dbl or trple step. 5
Pushups 30
Windshield Wiper 6 L/R
Rest :60

Friday, May 20, 2016

20 May Core Class (Obj: Strength & Stamina)


For each lift: For beginning weight of each session add 10-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:
 2 Sets / 5 Reps
  • Deadlift
  • Weighted Pullup
  • Standing Dumbbell Military Press

4X
Grapevine Stairs w/ SB
Descksquat to Sprawl 10 

Wednesday, May 18, 2016

18 May Core Class (Obj: Strength & Stamina)


For each lift: For beginning weight of each session add 10-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:
2 sets. 5 Reps. 
  • Deadlift
  • Weighted Pullup
  • Standing Dumbbell Military Press

20 min Partner Cardio (Partners alternate rests and work)
·          DB Snatch 10 (5L/R)
·          Squat Jumps 10
Pushups 10 (Plyometric or weighted

Monday, May 16, 2016

16 May Core Class (Obj: Strength & Stamina)



For each lift: For beginning weight of each session add 10-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:

Deadlift
Weighted Pullup
Standing Dumbbell Military Press

Ladder 25>20 > 15>10>5
KB Swings (55/35)
Burpees