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Curtis P's

Training for Monday January 20th, 2014

KB WIndmill x 5 each side

Burpee x 5

3 Rounds

--then--

Pull Apart (underhand) Lunge and twist x 10 each side

--then--

Hang Power Cleans x 3

Push Press x 3

Barbell Lunge x 3 each leg

Pull Ups x 3

5Rounds

--then--

TRX Pike x 50

Russian Triangle x 20

Ab Mat Sit Up with Plate x 50

Back Squat and Push Press

Training for Friday January 17th, 2014

Goblet Squat x 10

KB Swing x 10

KB - BJK x 20

4 Rounds

--then--

Back Squat 5 x 5 at 80%

Push Press 5 x 5 at 80%

--then--

Pull Up x 7

Burpee x 7

6 Rounds

--then--

Box Plank Complex x 1

KB Slasher x 10 each side

3 Rounds

DB Thrusters and Core Development

Training for Thursday January 16th, 2014

KB Windmills x 5 each side

Single Leg Box Static Pistols x 20" each leg

4 Rounds

--then--

DB Thrusters x 12

Single Leg Box Jump x 8 each leg

5 Rounds

--then--

K2E x 10

SRT x 50 - total

Plate Raise x 10

4 Rounds

--then--

KB Tea Pots x 6 each leg

Single Leg Hip Thrusters x 10 each side

4 Rounds

Hang Power Cleans and Dead Lift

Training for Wednesday January 15th, 2014

Pull Apart Lunge with Twist x 12 each leg

Monster Walks with MB x 3 round trips

--then--

Hang Power Clean 5 x 5 working at 80%

--then--

Dead Lift x 7 (keep the weight on the light side ~70%)

Push Up x 7

5 Rounds

--then--

Box Jump x 15

Ball Slam x 15

Ab-mat Sit Up x 15

5 Rounds

Back Squat and Tail Pipe

Training for Tuesday January 14th, 2014

Burpee x 5

Single Leg Box Hip Thrusters x 10 each

3 Rounds

--then--

KB Swing - American - x 30

KB Switch x 30 total

KB Swing - Russian - x 30

--then--

Back Squat 5 x 5 at 80%

--then--

"Tail Pipe"

Partner 1: Rows 250m

Partner 2: Holds 2 KB in front rack position until partner 1 is finished

3 Rounds

--then--

TRX Pike x 50

KB Slashers x 15 each side

Mixed Bag

Training for Monday January 13th, 2014

Hang Power Cleans, Sled Drag, and Row

Training for Saturday January 11th, 2014

KB Windmill 2 x 5 each side

TRX Hamstring Curls 3 x 15

--then--

Hang Power Clean x 10

Floor FLR x 45 sec

4 Rounds

--then--

Row 500 meters

Sled Drag x 2

Pull Ups x 7

4 Rounds

--then--

Box Plank Complex x 30"

K2E x 7

SRT x 20 total

3 Rounds

Back Squat, Box Jump , and KB Swings

Training for Friday January 10th, 2014

Single Leg Box Hip Thrusters x 30 each side

Box Step Down Lunges x 20 each side

--then--

Back Squat x 20 at 60%

Box Jump x 10

Boat x 30"

4 rounds

--then--

KB Swing --Russian--x 30

KB Switch x 30 total

KB Swing --American--x30

2 Rounds

--then--

KB Halo x 5 each way

KB Slashers x 5 each side

4 Rounds

Static Lunges and Cleans

I feel like everyone is just about hitting their stride for off-season training. I super excited to see everyone's progress in the gym! You'll all crush those spring races!

Training for Thursday January 9th, 2014

Pull Apart Twisting Lunge x 10 each side

Push Up Twist x 10 each side

--then--

Static Lunge 10 x 15" each side (YES, it says 10)

TRX Pikes x 50

--then--

Hang Power Clean x 6 at 50%

Sit Up x 10

5 Rounds

--then--

Hang Power Clean and Press at 60% x 6

Box Jumps x 6

Russian Triangle x 6

7 Rounds

--then--

Partner MB Sit Up x 30

TRX 3-way crunch x 20 each side

#strengthendurance

Back Squat and Box Step Ups

Training for Wednesday January 8th, 2014

Single Leg Box Hip Thrusters x 30 each side

Single Leg Box Lunge x 30 each side

--then--

Goblet Squat x 10

KB Slashers x 10 each side

4 Rounds

--then--

Back Squat x 50 (M-135lbs/W-82lbs)

--then--

Box Step Up x 100 each leg

--then--

Wall Ball x 12

DB Push Press x 7

Renegade Row x 7 each arm

4 Rounds

--then--

Partner MB Sit Up x 30

Warrior One Plank x 20 each side

TRX 3-way Crunch x 20 each side

Training for Tuesday January 7th, 2014

Leg Development Week 2

Training for Monday January 6th, 2014

Prehab:

Pull Apart Lunge Twists x 10 each leg

Single Leg Hip Thrusters x 30 each side

--then--

OH Walking Lunge x 10 each leg

SRT x 20

3 Rounds

--then--

Lunge x 6

Jump Lunge x 6 each Side

Single Leg Box Jump x 10 each leg

6 Rounds

--then--

Pull Ups x 7

Push Up x 7

Sit Up x 7

5 Rounds

Calf Burners -- 5 Rounds

Leg Blaster Day 3

Training for Saturday January 4th, 2014

Leg Blaster Round Two

Welcome to 2014. There will be 5 yoga sessions this month and the cost will be $50.00. If you are combining fitness classes and Yoga then you'll need to add an extra $10 to you normal monthly fee to account for the extra yoga class in January.

Training for Thursday January 2nd 2014

Prehab:

KB Windmills 2 x 5 each side

KB Halos x 10 each direction

PVC OH Squats x 15

--then--

Goblet Squat x 10

Push Up x 7

5 Rounds

--then--

Back Squat 5 x 5 at 80%

Single Leg Barbell Lunges 3 x 10 each leg

--then--

Box Jump x 10

Lateral Hurdle Jump x 10 touches

Jump Lunge x 20 total

Static Squat x 20 seconds

5 Rounds

--then--

Hollow Rock with Plate x 20

SRT x 20

4 rounds

#legday

Last Workout of 2013

Training for Tuesday December 2013

KB windmills 2 x 5

Clams x 30 each side

--then--

DB Bench x 10

Renegade row x 10 each side

4 Rounds

--then--

Dead Lift at 60%

Shuttle Run 20 yards

10-9-8-7-6-5-4-3-2-1

--then--

Box Plank Complex 2 x 30" each

Dead Lift and Push Press

Training for Monday December 23rd, 2013

We will have a regular training schedule for Monday. For Tuesday we will have the normal 6am class and the 8am womens class and 9am womens class.

Prehab:

Single Leg Box Squat 3 x 6

Single Leg Hip Thrusters 3 x 10

Monster Walks x 3

Dead Lift 5 x 5

Push Press 5 x 5

--then--

DB Single Leg Box Lunges x 6 each leg

Renegade Rows x 5 each side

Ball Slam x 12

4 Rounds

--then--

SRT x 20 => OH Ball Hold x 20" -- 3 Rounds

Volume for Saturday

Training for Saturday December 21st, 2013

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