31 Dec Advanced Core (Obj: Holiday Survival)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

31 Dec Conditioning Core (Obj: Holiday Survival)

5x
Clapping Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Horiztonal Pull-ups 10
Heel Touches 30 (15 l/r)
Chin-ups 10
Oblique Crunches 30 (15 l/r)

29 Dec Advanced Core (Obj: Holiday Survival)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Superset:
KB Snatch 10 (55#/35#)
Burpees (ladder 1-10)
(10 Snatches/1 Burpee, 10 Snatches/2 Burpees, 10 Snatches/3 Burpees....)


3X – Bar work
Switches 10
Side ups 3-5l/r
Triangle Pullups 3-5 l/r
Straight Leg Extensions 10

29 Dec Conditioning Core (Obj: Holiday Survival)

Planche

Meat Grinder:
1-15-1 pushup/ab pyramid. 10 squats each set. (1 pushup, 1 ab, 10 squats; 2 pushups, 3 abs, 10 squats….)

Supersets (x2): Bar work/Horizontal Pulls (5-10):
Knee Ups 15-25
Straight Leg Extensions 15-25
Jumping Jacks 15-25 L/R
L-Sits L/C/R 5 sec

27 Dec Advanced Core (Obj: Holiday Survival)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

27 Dec Conditioning Core (Obj: Holiday Survival)

5X (No Rest!)
Horizontal Pull-ups 10
Turkish-Situps 10 l/r
Russian Twists 10l/r
Dips 10
Lunges 10 l/r


Double stair jump / Burpees 10 4x
(Jump up stairs, feet together, skip a step - 10 burpees at the top)

24 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

(1 minute total)
Ice Cream Makers

10X – For time
Pullups 10
Pushups 20
Ab of choice 30

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

24 Dec Core Conditioning (Obj: Overall Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

5x
Bicycles 30
Reach Throughs 25
Pushups 20
Dips 15
Pull-ups 5

22 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Pullups 50

KB 300’s:
Snatch 30
High Pull 30
Plyo KB Pushups 30
Swing 30
Side Press 30
Plyo KB Pushups 30
Snatch 30
Windmills 30
Swings 30
Pullovers 30
3X
Armadillos
Leg Throws

22 Dec Core Conditioning (Obj: Overall Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
10 Deep Squats


Pullups: 1,2,3,4,5,6
Chinups: 6,5,4,3,2,1


Kickboxer I (Heel to Butt) 25
Kickboxer II(90degree) 25
Kickboxer III (Straight leg) 25

20 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

(1 minute total)
Ice Cram Makers

V- Sits 50
Burpee Pullups 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

20 Dec Core Conditioning (Obj: Overall Conditioning)

5X (No Rest!)
Pull-ups 5-10
Pushups 10-20
Dips 10
Stairs skip step 4x

3X
Full Extension Crunch 25
Ankle Touches 25
Bicycles 25
Russian Twists 25

17 Dec Advanced Core (Obj: Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10

17 Dec Conditioning Core (Obj: Conditioning)

Planche 5 Minutes

3X
Single leg toe touch 10 l/r
Wall slides 10

Pyramid:2,4,6,8,10
1 Pullups/2 Pushups/3 Thrusters
(use assists / knee pushups if necessary)

15 Dec Advanced Core (Obj: Conditioning)

Planches w/ Pushups

(15 minutes)
KB Complex
-Figure 8 & catch 5 l /r
- Swing 5 l/r
- Snatch 5 l/r
- Windmill 5 l/r
- Renegade Rows 5 l/r

3X
Pullups Max +3 Negatives
Pushup Burnouts (max pushups, Max knee pushups, max planche at half-way pushups position)

(5 Minutes)
Turkish Get-Ups

15 Dec Conditioning Core (Obj: Conditioning)

Planche 5 minutes

Overhead Walking Lunges: 50 l/r 25#/45#

Bar Work: (each set 3X)
Rollups 10
Pushups 10

Pullups 10
Dips 10

Straight Leg Raises 10
Bench Jumps 10

13 Dec Advanced Core (Obj: Conditioning)

(3 minutes)
Planche (1 or 2 Balls)

1 leg halos 10 l/r


(1 minute total)
Lever

3x
KB Snatches 10 l/r
Tiger or HSPU 10
Pullups 10 - 15

3X
KB High Pulls 10 l/r
Straight Leg Raises 10
Pull ups 10 - 15

13 Dec Conditioning Core (Obj: Conditioning)

Planche 5 Minutes

Pullups 5-10
Tiger Pushups 5-10
Reach Throughs 30
Pullups 5-10
Tiger Pushups 5-10
Bicycles 30 l/r
Tiger Pushups 5-10
Pullups 5-10
Russian Twists 30 l/r
Tiger Pushups 5-10

10 Dec Advanced Core (Overall Mobility & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

10 Dec Conditioning Core (Overall Mobility & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#

8 Dec Advanced Core (Overall Mobility & Conditioning)

3 min
Ball Planche

Pushups 50
Pullups Max +3

10 min TacFit
Swinging Tripod 2-4
Swinging Planche 2-4
Spinal Rock Drop 2-4
Tactical Popup 2-4

Pushups 50
Pullups Max +3

3X
Single Leg Rotator Scarecrows 5 l/r
Single leg ipsilateral deadlifts 10 l/r

Pushups 50
Pullups Max +3

8 Dec Conditioning Core (Overall Mobility & Conditioning)

Planche 5 minutes

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2 /Abs of Choice x 3

6 Dec Advanced Core (Overall Mobility & Conditioning)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsilateral deadlifts 10 l/r
Single leg ipsilateral military press 10 l/r

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

6 Dec Conditioning Core (Overall Mobility & Conditioning)

Planche 5 Minutes

One-Leg Toe Touch 10 l/r
Reach Throughs 30
Tiger Pushups 5-10


Pyramid:(X 2,4,6,8,10,8,6,4,2)
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

One-Leg Toe Touch 10 l/r
Russian Twists 30 l/r
Tiger Pushups 5-10

3 Dec Advanced Core (Obj: Strength Endurance)

Planche

Lever


5X
Thrusters 20X
Burpees 5X
Muscleups 2X

5X

10X Dip & SLR
5X Kneeling Sandbag halfmoons
10X KB Russian Twist l/r
30 sec Superman Holds

3 Dec Core Conditioning (Obj: Strength Endurance)

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions

22 Dec Advanced Core (Obj: Overall Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Pullups 50

KB 300’s:
Snatch 30
High Pull 30
Plyo KB Pushups 30
Swing 30
Side Press 30
Plyo KB Pushups 30
Snatch 30
Windmills 30
Swings 30
Pullovers 30

3X
Armadillos
Leg Throws

1 Dec Advanced Core (Obj: Strength Endurance)

Planche 3 Minutes
Wall Slides

Superset:
Lunge – Round the world (frwd,diag, side, back diag, back L/R)
Pushups

KB Enduro Complex 20 min
• Swings 10 l/r
• Circle Cleans 10 X l/r
• Figure 8 & Catch 10 X l/r
• Snatch & Windmill 10 l/r

Figure 4 Traverse

1 Dec Core Conditioning (Obj: Strength Endurance)

Spartan Run
Stairs (skip step run) 35# / 20# 6x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 35# /20# 6x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 35# /20# 6x
Pushups 30
Abs of Choice 30
Pullups 3-6

(In class) Ball Work Supersets: Bridging, Back Extensions, Pushups, Planche

29 Nov Advanced Core (Obj: Strength Endurance)

5X
Loaded HUG (w/ light weights) 5X l/r
(HUG: Side lunge, Prisoner Lunge, Pigeon 3X)

KB GRP’s: (10X)
• Groiner To Squat Thrust 10
• Renegade Row 10 l/r
• Bottoms-Up Pushup 10

29 Nov Core Conditioning (Obj: Strength Endurance)

3X: First set 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Russian twists w/ 35#/ 25# 25,20,15
Pullups 25,20,15
Reach throughs 25,20,15
Chin up 25,20,15
Lateral Hip Dips (l/r) 25,20,15

26 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
Walking Tactical Lunges 20 l/r
Bottoms Up Pushups 20
(pushups off of one kb balanced on handle)
Muscleups 5

KB Snatch 100

26 Nov Conditioning Core (Obj: Strength Endurance)

Spartan Run
Stairs (skip step run) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 45# /35# 8x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 45# /35# 8x
Pushups 30
Abs of Choice 30
Pullups 3-6

24 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 30
Alligator Crawl 10
Lawnmowers 5 l/r

5X
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows:

Loading (If time)

24 Nov Conditioning Core (Obj: Strength Endurance)

Planche

Burpees 4 min Tabata

10X
Horizontal Pulls 5-10
Farmers Carry 3x

Russian Twists (light weight) 4 min Tabata

22 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 10 l/r
Bear Crawl (Stairs face down & backup) 1
Circular Cleans 10 l/r
Spetznaz Traverse (Or max pull-ups) 1

22 Nov Conditioning Core (Obj: Strength Endurance)

10X
Burpee Pullups 5
Windshield Wipers (Floor) 5

As fast as possible

19 Nov Conditioning Core (Obj: Strength & Power)

Planche Prog

3x
Chest Hi Pullups Max +3 negatives
Box Jumps 50
Plyo Pushups 30
Windshield Wipers 10

Stretch

19 Nov Conditioning Core (Obj: Strength & Power)

V-sits 20

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r
Pullups 5
Jumping lunges 5
High Knees 5
Russian Twists w/ weight 10 l/r

17 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

17 Nov Conditioning Core (Obj: Strenghth & Power)

Planche


Box Jumps 20

5X
Horizontal Frenchies 3-5
Plyo pushups 10

5X
Ring Dips 3-5
Russian Twists w/ hvy weight 10 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

15 Nov Advanced Core (Obj: Power Endurance)

Warm up
Planche prog. 1 min total

Bicycles 50 l/r

3x (No Break)
Outside Inside Pushups 20
Planche Walkouts 10
Planche (4pt) 1 min

5X
Frenchies 1-2
Jump Squats 15
Dbl KB Swings 30

Russian Twists 50 l/r

Stretch

15 Nov Conditioning Core (Obj: Strength & Power)

Planche 3 min

5X
Pullups 5 sec negatives 3-5
Dips (w/5 sec negative s if you can) 3-5
Jumping Lunges 3-4 l/r
Rollups (or High Knees) 3-5
Airborne Squats 3-5

12 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

12 Nov Conditioning Core (Obj: Strength & Power)

Reach Throughs 30

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r

5X
Pullups 3- 5
Jumping lunges 5

5x
Straight Leg raises 5
Russian Twists w/ weight 10 l/r

10 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

Round the World Core: Kickboxers 1-3, V-Sits, Bicycles, Oblique Crunch, Hip Dips, Back Extensions

KB Snatches 100

Toy Machine 5X (Keeping arms bent, pick up a dumbbell between feet and traverse the bar.)

10 Min Tacfit
- Tactical Popup 2-4
- Spinal Rock Drop 2-4
- Springing Tripod 2-4
- Swinging Plank 2-4

10 Nov Conditioning Core (Obj: Strength & Power)

Planche


Jumping Squats 20

5X
Pullups w/5 sec neg 3-5
Circle Pushups 3-5 L/R

5X
Lunges w/ plate over head 5 l/r
Lateral dips from bench 5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

8 Nov Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min

Ladder 1-12-1
Pujlups (Chest high if you can)

Tabatas: (20 sec wrk:10 sec rest X 8 sets = Tabata) Do a complete tabata for each movement then go to the next movement
• KB Overhead lunges
• KB Thrusters
• KB Pullovers
• KB Bridge Press

8 Nov Conditioning Core (Obj: Strength & Power)

Planche 3 min

5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Squats 20

5X
Dips 5
Box Jumps 25

5x
Circle Pushups 5 l/r
Heel touches 25 l/r

5 Nov Advanced Core (Obj: Endurance)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Overhead Squat
3 – Dancing Bears
4 – Isometric Dragon Flag

10 min:
10 figure 8’s, 10 High Pulls, 10 Clean & press

5 Nov Core Conditioning (Obj: Strength & Power)

5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r

5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3

3 Nov Advanced Core (Obj: Endurance)

Ball Planche (3 min)

100 KB Snatches

10X
Burpee Pullups 5
Dbl KB Push Press 5 (HVY)

Super Set:
Pushup Burnouts
Armadillos 45sec

3 Nov Core Conditioning (Obj: Strength & Power)

Planche

10 min Xfit:
3 Circle pushes l/r/ 3 T-Situps l/r / 7 Goblet Squats - for 10 minutes

Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5

1 Nov Advanced Core (Obj: Endurance)

Ball Planche
Lever
Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

Do each 3x for 1 min/w 1 min rest
Jumpies
Straight Leg Raises
KB Press Throughs
Finger Curls (Roll Bar or Plates)

1 Nov Core Conditiioning (Obj: Endurance)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Pullups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute

29 Oct Advanced Core (Obj: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
Dbl KB Suitcase Squat (xplode up) 5 l/r
Muscleups 5

5X
KB Manmakers (hvy) 5
(C&P, Thrust Kick, Pushup)
KB Russian Twist 10
Fingrolls/Fingercurls 15-20

29 Oct Core Conditioning (Obj: Strength & Power)

Planche

5X
Goblet Squats 5 (35# / 55#)
Burpees 5

5X
Pull ups 5
Circle Pushups 5 l/r
Russian Twists 20 25# / 35#

27 Oct Advanced Core (Obj: Strength & Power)

Planche Prog 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 10 (5 l/r)
Sngle KB Suitcase Squat 5 l/r
Rest 1 min

5X
Double KB hvy snatch 5
Windshield Wiper 5
Hangboard 5 sec p,r,m/ 5 sec m,i

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2-4
- Spinal Rock Drop 2-4
- Springing Tripod 2-4
- Swinging Plank 2-4

27 Oct Core Conditioning (Obj: Strength & Power)

Planche

10 minutes
Clapping Pushups 5
TurkIsh Sit ups 3-5 L/R
Airborne Pistols 3-5 L/R

Barwork Super Sets: Each exercise 5X then move on:
Bar work followed by 5 Horizontal Pulls:
Type Writers 20 sec
Knee Ups 5-8
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
Weighted Hanging Crunches 20 sec

25 Oct Advanced Core (Obj: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8
Fingerrolls or finger curls 15-20

5X
Switch Grip Pulls 5
Weighted Dips 5
Dble KB Lunges 5 l/r

25 Oct Core Conditioning (Obj: Strength & Power)

Lateral Hip Dips 20 l/r

6X
Pull ups 5 sec negatives 5
Plyometric Pushups 5
Turkish Situp ) 5 l/r
(4 sec return to ground
Tiger Pushup 5
Airborne squats 5 l/r

22 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

22 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

22 October Core Conditioning (Objective: Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

3x
T- Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Horiztonal Pull-ups 10
Heel Touches 30 (15 l/r)
Horizontal Pull-ups 10
Oblique Crunches 30 (15 l/r)

20 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5
Burpees 10

5X
Dble KB front squat 5
Double KB hvy swing 5
Burpees 10

3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

20 October Core Conditioning (Objective: Conditioning)

Planche

Meat Grinder:
1-15-1 pushup/ab pyramid. 10 squats each set. (1 pushup, 1 ab, 10 squats; 2 pushups, 3 abs, 10 squats….)

Supersets (x2): Bar work/Horizontal Pulls (5-10):
Knee Ups 15-25
Straight Leg Extensions 15-25
Jumping Jacks 15-25 L/R
L-Sits L/C/R 5 sec

18 October Core Conditioning (Objective: Conditioning)

5X (No Rest!)
Horizontal Pull-ups 5-10
T-Pushups 10
Crunches 10 x 5 sec hold
Dips 10
Jumping jacks :30 sec

Double stair jump 4x

3X
Crunches 25
Rev Crunches 25
FullBody Ext. 25
Russian Twists 25

18 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total

Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)
- Dbl KB Clean & Press 5
- KB Press on Mobility Ball 5 l /r Dbl KB box squats (explode up) 5
- Weighted Pullups 5
- Windshield Wipers 5 l/r-

15 Oct Core Conditioning (Objective: General Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

5x
Bicycles 30
Reach Throughs 25
Pushups 20
Dips 15
Pull-ups 5

15 Oct Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one motion swing to an L-sit and do dips)
Turkish Situps (4 sec down) 5 l/r

5X
Muscleups 5
KB Hack Squat 5
Sots Press 5

5X
Pistol 5 l/r
Elephant Walk 5
Russian Twists w/ KB 10

13 Oct Core Conditioning (Objective: General Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
5 Airborne Squats l/r


Pullups: 1,2,3,4,5,6
Chinups: 6,5,4,3,2,1


Kickboxer I (Heel to Butt) 25
Kickboxer II(90degree) 25
Kickboxer III (Straight leg) 25

13 Oct Advanced Core (Objective: Strength & Power)

Tiger Pushups 10
Planche (5 minutes)
Tiger Pushups 10
Lever (1 min )
Tiger Pushups 10

Pyramid circle pull-ups 1- 5-1 (alternate direction with each set)

5X
Weighted Crunch Pullups 5
Dbl KB Clean&Press to Overhead Squat 5
1 min

5x
Double KB Snatch 5
Planche Pushups on Ball 5

5X
Marine Pushups 5/ Elephant Walk 5
Sideups

11 Oct Core Conditioning (Objective: General Conditioning)

5X (No Rest!)
Pull-ups 5-10
Pushups 10-20
Dips 10
Stairs skip step 4x

3X
Full Extension Crunch 25
Ankle Touches 25
Bicycles 25
Russian Twists 25

11 Oct Advanced Core (Objective: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15


*Or Pullups & Dips

8 Oct Advanced Core (Objective: Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

8 Oct Conditioning Core (Objective: Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Kickstarts 10 (l/r) 35# / 45#

6 Oct Advanced Core (Objective: Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

3X – Bar work
Switches 10
Side ups 3-5l/r
Triangle Pullups 3-5 l/r
Straight Leg Extensions 10

6 Oct Conditioning Core (Objective: Conditioning)

Planche 5 minutes

Overhead Walking Lunges: 50 l/r 25#/45#

Bar Work: (each set 3X)
Rollups 10
Pushups 10

Pullups 10
Dips 10

Straight Leg Raises 10
Bench Jumps 10

4 Oct Conditioning Core (Objective: Conditioning)

Planche 5 Minutes

Tiger Pushups 5-10
Reach Throughs 30
Tiger Pushups 5-10


Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

Tiger Pushups 5-10
Russian Twists 30 l/r
Tiger Pushups 5-10

4 Oct Advanced Core (Objective: Conditioning)

Planche (3 minutes)

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

1 Oct Conditioning Core (Obejctive: Conditioning & Stabilization)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#

1 Oct Advanced Core (Obejctive: Conditioning & Stabilization)

(3 minutes)
Planche

(1 minute total)
Lever

10X – For time
Pullups 5
Pushups 10
Ab of choice 15

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

29 Sept Conditioning Core (Obejctive: Conditioning & Stabilization)

Planche 5 minutes

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2 /Abs of Choice x 3

29 Sept Advanced Core (Obejctive: Conditioning & Stabilization)

(3 minutes)
Ball Planche

Russian Twists 50
Pullups 50

Heart Burn:
Snatch 10 l/r
High Pull 10 l/r
Swing 10 l/r
Clean & press 10 l/r
Alternating Swings 10 l/r
Snatch 10 l/r
Swings 20 l/r

Turkish Get ups 5 min

27 Sept Conditioning Core (Obejctive: Conditioning & Stabilization)

Planche 5 Minutes

One-Leg Toe Touch 10 l/r
Reach Throughs 30
Tiger Pushups 5-10

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use negative pullups / knee pushups if necessary)

One-Leg Toe Touch 10 l/r
Russian Twists 30 l/r
Tiger Pushups 5-10

27 Sept Advanced Core (Obejctive: Conditioning & Stabilization)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpee Pullups 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

24 Sept Advanced Core (Stabilization & Mobilization)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10

22 Sept Advanced Core (Stabilization & Mobilization)

Planches w/ Pushups

(15 minutes)
KB Complex
-Figure 8 & catch 5 l /r
- Swing 5 l/r
- Snatch 5 l/r
- Windmill 5 l/r
- Renegade Rows 5 l/r

3X
Pullups Max +3 Negatives
Pushup Burnouts (max pushups, Max knee pushups, max planche at half-way pushups position)

(5 Minutes)
Turkish Get-Ups

20 Sept Advanced Core (Stabilization & Mobilization)

(3 minutes)
Planche (1 or 2 Balls)

1 leg halos 10 l/r

(1 minute total)
Lever

3x
KB Snatches 10 l/r
Tiger or HSPU 10
Pullups 10 - 15

3X
KB High Pulls 10 l/r
Straight Leg Raises 10
Pull ups 10 - 15

17 Sept Conditioning Core (Objective: Conditioning & Mobility)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#

17 Sept Advanced Core (Objective: Conditioning & Mobility)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

15 Sept Conditioning Core (Objective: Conditioning & Mobility)

Planche 5 minutes

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2 /Abs of Choice x 3

15 Sept Advanced Core (Objective: Conditioning & Mobility)

3 min
Ball Planche

Pushups 50
Pullups Max +3

10 min
Swinging Tripod 3
Swinging Planche 3
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop 3
Tactical Popup 3

Pushups 50
Pullups Max +3

3X
Single Leg Rotator Scarecrows 5 l/r
Single leg ipso lateral deadlifts 10 l/r

Pushups 50
Pullups Max +3

13 Sept Conditioning Core (Objective: Conditioning & Mobility)

Planche 5 Minutes

One-Leg Toe Touch 10 l/r
Reach Throughs 30
Tiger Pushups 5-10


Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

One-Leg Toe Touch 10 l/r
Russian Twists 30 l/r
Tiger Pushups 5-10

13 Sept Advanced Core (Objective: Conditioning & Mobility)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsilateral deadlifts 10 l/r
Single leg ipsilateral military press 10 l/r

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

10 Sept Combined Core (Objective: Mobility & Recovery)

Planche

Lever

5X
KB Alligator Crawl
KB lunge Stretches

5X
SOTS Press 5X l/r
Muscleups 2X
Wall Slides 5X

3X
HAM

8 Sept Combined Core (Objective: Mobility & Recovery)

Planche 3 Minutes
Wall Slides

KB Warmup 3X
• Round the World 10 X l/r
• Figure 8 & Catch 10 X l/r
• Snatch & Windmill 10 l/r

Figure 4 Traverse

10 Min Tacfit
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

Inchworms 3 (50 ft)

6 Sept Combined Core (Objective: Mobility & Recovery)

5X

Loaded HUG (w/ light weights) 5X l/r

KB GRP’s: (10X)
• Groiner To Squat Thrust
• Renegade Row (Light weight)
• Pushup

3 Sept Combined Core (Objective: Mobility & Recovery)

KB Warm up combo
- Halo
- Round the world
- Figure 8
Wall Tuck


3X
Walking Tactical Lunges 20 l/r
Spiderman Pushups 10 l/r
Muscleups 5

1 Sept Combined Core (Objective: Mobility & Recovery)

Ball Planche

5X
Figure 4’s 5
Wall Slides 5

5X
Lawn mowers 5X l/r
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows:

Loading (If time)

30 Aug Combined Core (Objective: Mobility & Recovery)

Ball Planche

Mobility Set 1: 3X
Bear Crawl down & back up stairs
Stability Ball – Back Extensions 20

Mobility Set 2: 3X
Crabwalk w/plate 3X
Stability ball – Turkish Situps 10 l/r

Ring Traverse 3

27 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)
Wall tuck

(7 min)
WoodChoppers 10L/R
Halos 10 L/R

Tabatas: (4 minutes of 20sec mov.:10sec rest)
1) Jumpies (Pullups w/ a jump assist – bar/rings should be low enough to reach with elbows slightly bent.)
2) Dbl KB swings
3) Lunges w/ KB in racked position

3X
Bridge Press 15 L/R
Planche Piston & Twist 3

25 Aug Combined Core (Objective: Anaerobic Endurance)

Planche
Wall Tuck

Pullups Max +3 negatives
Pushups 100
Squats 75
KB Floor Wipers 30

Pullups Max +3 negatives
Pushups 75
Squats 50
KB Floor Wipers 20

Pullups Max +3 negatives
Pushups 50
Squats 25
KB Floor Wipers 10

Stretch

23 Aug Combined Core (Objective: Anaerobic Endurance)

Warm up
Wall Tuck

Bicycles 50 l/r

3x (No Break)
Outside Inside Pushups 20
Planche Walkouts 10
Planche (4pt) 1 min

5X
Frenchies 1-2
Jump Squats 15
Dbl KB Swings 30

Russian Twists 50 l/r

Stretch

20 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 – J.B.’s

Max pull ups 5 (2 min rest)

18 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

Round the World Core: Kickboxers 1-3, V-Sits, Bicycles, Oblique Crunch, Hip Dips, Back Extensions

Snatches 50
Clean & Press 50

Toy Machine 5X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

10 Min Tacfit
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

16 Aug Combined Core (Objective: Anaerobic Endurance)

Planche 3 min
Lever 1 min


Ladder 1-12-1
Pujlups (Chest high if you can)

Tabatas: (20 sec wrk:10 sec rest X 8 sets = Tabata) Do a complete tabata for each movement then go to the next movement
• KB Overhead lunges
• KB Floor Press
• KB Pullovers
• KB Bridge Press

13 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche pushups
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Overhead Squat
3 – Dancing Bears
4 – J.B.’s

10 min:
10 figure 8’s, 10 High Pulls, 5 Lunges, 10 Snatch, 5 KB Bottoms Up Pushups

11 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

10 min Xfit:
10 Pushups
10 Crunches
10 Squats

10X
Burpee Pullups 5
Squat & Sots Press 5

100 KB Snatches

6 Aug Combined Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
Dbl KB Suitcase Squat (xplode up) 5 l/r
Muscleups 5

5X
KB Manmakers (hvy) 5
KB Russian Twist 10
1 min rest

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

4 Aug Combined Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 10 (5 l/r)
Sngle KB Suitcase Squat 5 l/r
Rest 1 min

5X
Double KB hvy snatch 5
Windshield Wiper 5
Rest 1 min

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

2 Aug Combined Core (Objective: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8

5X
Switch Grip Pulls 5
Weighted Dips 5
Dble KB Lunges 5 l/r

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

30 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

28 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5
Burpees 10

5X
Dble KB front squat 5
Double KB hvy swing 5
Burpees 10

3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

26 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min total
Lever 1 min total

25 burpees

1) Do 5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 6
- Dbl KB box squats (explode up) 6
- Dbl KB snatch. 6

2) 3 Sets of each exercise before moving on.
- Weighted Pullup 6 reps (2 min rest)
- Dbl KB one leg deadlift 6 reps l/r (1 min rest)
- Dbl KB windmill 6 reps l/r (1 min rest)

23 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one motion swing to an L-sit and do dips)
Turkish Situps (4 sec down) 5 l/r

5X
Muscleups 5
KB Hack Squat 5
Sots Press 5

5X
Pistol 5 l/r
Elephant Walk 5
Russian Twists w/ KB 10

21 July Combined Core (Obejctives: Strength & Power)

Tiger Press 10
Planche (5 minutes)
Tiger Press 10
Lever (1 min )
Tiger Press 10

Pyramid circle pull-ups 1- 5-1 (alternate direction with each set)

5X
Weighted Crunch Pullups 5
Dbl KB Clean&Press to Overhead Squat 5
1 min

5x
Double KB Snatch 5
Planche Pushups on Ball 5

5X
Marine Pushup (Elephant Walk) 5
Sideups 5 l/r

19 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15

*Or Pullups & Dips

16 July Combined Core (Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

14 July Combined Core (Stabilization & Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

3X – Bar work
Switches 10
Side ups 3-5l/r
Triangle Pullups 3-5 l/r
Straight Leg Extensions 10

12 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

9 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

10X – For time
Pullups 5
Pushups 10
Ab of choice 15

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

7 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Ball Planche

Russian Twists 50
Pullups 50

Heart Burn:
Snatch 10 l/r
High Pull 10 l/r
Swing 10 l/r
Clean & press 10 l/r
Alternating Swings 10 l/r
Snatch 10 l/r
Swings 20 l/r

Turkish Get ups 5 min

5 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpee Pullups 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

2 July Combined Core Class (Stabilization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10

30 June Combined Core Class (Stabilization & Conditioning)

Planches w/ Pushups

3X
Swinging Tripod 10 l/r
Swinging Planche 10 l/r
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop 10
Tactical Popup 10

(15 minutes)
KB Complex
-Figure 8 5
-Figure 8 & catch 5
- Swing 5 l / r
- Snatch 10 l / r


(5 Minutes)
Turkish Get-Ups

25 June Combined Core Class (Objective: Stabization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral (1 KB) deadlifts 10 l/r
Single leg contra-lateral (1 KB) military press 10 l/r


(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

23 June Combined Core Class (Objective: Stabization & Conditioning)

3 min
Ball Planche

Pushups 50
Pullups Max +3

3X
Swinging Tripod 10 l/r
Swinging Planche 10 l/r
(Bear Squat – Glutes to heels to Plank)
Spinal Rock Drop 10
Tactical Popup 10

Pushups 50
Pullups Max +3

3X
Single Leg Rotator Scarecrows 5 l/r
Single leg ipsi-lateral deadlifts 10 l/r

Pushups 50
Pullups Max +3

21 June Combined Core Class (Objective: Stabization & Conditioning)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsi-lateral deadlifts 10 l/r
Single leg ipsi-lateral military press 10 l/r

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Figure 4 Pullups 10 l/r
Renegade Rows w Push 10

18 June Combined Core Class (Objective: Mobility)

Planche

Lever

5X
KB Alligator Crawl
KB lunge Stretches

5X
SOTS Press 5X l/r
Muscleups 2X
Wall Slides 5X

3X
HAM
(Inchworm?)

16 June Combined Core Class (Objective: Mobility)

Planche 3 Minutes
Wall Slides

Spetznaz Traverse 1
Figure 4’s (Figure 8’s?)

10 min
Kettle Bell Flow:
• Lateral Planche Snatch
• Low Spin to ½ Turkish Getup
• Full Turkish Getup to Windmill
• Down to ½ T Getup
• Spin to Lateral Planche

5X Alligator Crawl / Instep Lunge

14 June Combined Core Class (Objective: Mobility)

5X
Loaded HUG (w/ light weights) 5X l/r
KB GRP’s: (10X)
• Groiner To Squat Thrust
• Renegade Row
• Pushup

11 June Advanced Core (Objective: Mobility)

Planches

3X
Walking Lunges w/ KB Snatch 40 (20 l/r)
Pushup Plus 20
Muscleups 5

11 June Core Conditioning (Objective: Mobility)

5X
Walking Lunges w/ light mil.press 40 l/r
Pushup Plus 10
L-Sit Traverse 1 (Hold arms at a 90 degree)

9 June Advanced Core (Objective: Mobility)

Ball Planche

5X
Kipping Pullups 5
Wall Slides 5

5X
Lawn mowers 5X l/r
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows:

Loading (If time)

9 June Core Conditioning (Objective: Mobility)

Planche

5x
Jumping Burpees 5-10
Ankle Touches 20 l/r

Mobility Complex 5X:
• Squat Complex: Deep squats, Lateral Squats, Split Squats 5X
• ROSS: Roll Over to Straddle Stretch 5X
• Wall Slides 5X

HAMS: Instep lunge stretch/Hip Drop/ Pigeon/ Frog/ Duckwalk (10 steps) 3x

7 June Advanced Core (Objective: Mobility)

Ball Planche

Mobility Set 1: 3X
Bear Crawl up & down stairs
Stability Ball – Back Extensions 20

Mobility Set 2: 3X
Crabwalk up & down stairs 3X
Stability ball – Turkish Situps 10 l/r

Spetznaz traverse

7 June Core Conditioning (Objective: Mobility)

Ball Planche

Mobility Set 1: 3X
Bear Crawl up stairs
Stability Ball – Back Extensions 15

Mobility Set 2: 3X
Crabwalk up stairs 3X
Stability ball – Turkish Situps 10 l/r

2X
L-Sit - Hand over hand bar traverse
2 min. rest

4 June Advanced Core (Objective: Anaerobic Endurance)

Planche

Pullups Max +3 negatives
Pushups 75
Full ext. crunch 75
Squats 75
Pullups Max +3 negatives
Pushups 50
Full ext. crunch 50
Squats 50
Pullups Max +3 negatives
Pushups 25
Full ext. crunch 25
Squats 25

2 June Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
WoodChoppers 10L/R
Halos 10 L/R

Tabatas: (4 minutes of 20sec mov.:10sec rest)
1) Jumpies (Pullups w/ a jump assist – bar/rings should be low enough to reach with elbows slightly bent.)
2) Dbl KB swings
3) Lunges w/ KB in racked position

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

2 June Core Conditioning (Objective: Anaerobic Endurance)

Planche (3 min)

5x
Burpees 5
Pushups 10
Burpees 5
Squats 10

Tabata: (Work for 20 sec. Rest for 10. 8 rounds for 4 min total.)
1. Pullups holds (Hold yourself at the top of a pullup position)
2. V-sits
3. Planche Walkouts
4. Russian Twists

31 May Advanced Core (Objective: Anaerobic Endurance)

Planche

Bicycles 50 l/r

3x
Clapping Pushups 10
Planche Walkouts 10
1 min rest

3X
Pistols 3X l/r
Airsquats 10
1 min rest

3X
Sumo high pulls 5
5 sec neg. Pullups 5
1 min rest

Russian Twists 50 l/r

31 May Core Conditioning (Objective: Anaerobic Endurance)

Planche
3x
Circle Pushups 5 l/r
Planche Walkouts 5 l/r
1 min rest

3X
Airbornes 3X l/r
Airsquats 10
1 min rest

3X
Pullups 5
Pull-ups 5 sec neg. 5
1 min rest

3X
Slow Flutter kicks 10
Reach throughs 5

28 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Each set is once though on the r then once through on the l)
Double KB Turkish Get up 1
Double Windmill 2
Side Press 3
Double Mil Press 4
Down from T Get-up
Rest 1 min

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

28 May Core Conditioning (Objective: Anaerobic Endurance)

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups (NO substitutions

26 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Saxon Stretch 5 L/R
Pump Stretch 5

(15 Min)
Anaerobic Pullups: 7-10 pulls/10 thrusters and rest the remainder of 1 min.

Tabata (4 minutes of 20sec mov.:10sec rest)
Leg Throws

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

26 May Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

3X
Burpees 25
Tiger Pushups 5

5X
Type Writers 20 sec
Weighted Hanging Crunches 30 sec

Tabata 1: Russian Twists w/ weight
Tabata 2: Flutter Kicks
Tabata 3: Back Extensions

24 May Advanced Core (Objective: Anaerobic Endurance)

Planche 3 min
Lever 1 min

3X
Goblet Squats 25
Jumping Lunges 5 l/r
Rest 1 min

3X
Switch Grip Pullups 10
Renegade Rows 10 l/r
Rest 1 min

3X
Pushups 30
Handstand Pushups 3-5

24 May Core Conditioning (Objective: Anaerobic Endurance)

3 X 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Tiger Push 25,20,15
Russian twists w/ 35#/ 25# 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Pullups 25,20,15
Reach throughs 25,20,15
Chin up 25,20,15
Lateral Hip Dips (l/r) 25,20,15

21 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche
Lever

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

3X
Handstand Pushups 3-5
Sots Press (med) 10 l/r
Rest 1 min

5X
Pullups 10
Dbl KB High Pulls 10
2 min rest

21 May Advanced Core (Objective: Anaerobic Endurance)

Spartan Run
Stairs (skip step run) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 45# /35# 8x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 45# /35# 8x
Pushups 30
Abs of Choice 30
Pullups 3-6

19 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Woodchoppers 10 L/R
Pump Stretch 5

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 - KB Bent over rows
2 – KB Thrusters 35# / 55#
3 - Burpees

3X
KB Bridge Press 10 L/R
Planche Piston & Twist 3

17 May Advanced Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min

10X
Burpee Pullups 5
Squat & Sots Press 5

100 KB Snatches

19 May Conditioning Core (Objective: Anaerobic Endurance)

Planche

Burpees 4 min Tabata

10X
Horizontal Pulls 5-10
Milkman Carry 3x

Leg Throws 4 min Tabata

17 May Conditioning Core (Objective: Anaerobic Endurance)

10X
Burpee Pullups 5
Reach Throughs 5

As fast as possible

14 May Advanced Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
KB Suitcase Squat (xplode up) 5 l/r

5X
KB Side Press 5 l/r
Dbl KB Snatch (hvy) 5
1 min rest

5X
KB Manmakers (hvy) 3 - 5
(C&P, Thrust Kick, Pushup)
1 min rest

5X
Chest Pulls 10
KB alligator crawl 5 l/r
1 min rest

14 May Core Conditioning (Objective: Strength & Power)

Reach Throughs 30

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r

5X
Pullups 3- 5
Jumping lunges 5

5x
Straight Leg raises 5
Russian Twists w/ weight 10 l/r

12 May Advanced Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 10 (5 l/r)
Rest 1 min

5X
KB Pistol 3-5 l/r
Double KB hvy swing 5 - 8
Rest 1 min

5X
Double KB Windmill 3-5 l/r
Windshield Wiper 3-5
Rest 1 min

Leg throws 3 X 45 sec

12 May Core Conditioning (Objective: Strength & Power)

Planche


Jumping Squats 20

5X
Pullups w/5 sec neg 3-5
Circle Pushups 3-5 L/R

5X
Lunges w/ plate over head 5 l/r
Lateral dips from bench 5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

10 May Advanced Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

3X
KB Push Press 8-10 (rest 1 min)
KB Suitcase Squat 8-10 (rest 1 min)
KB Swing hvy 8-10 (rest 1 min)

5X
Switch Grip Pulls 5
Double KB High Pull 8-10
Rest 1 min

5X
One Handed/Knife Handed Pushups 5 l/r
Weighted Dips 5
Windshield wipers 5
Rest 1 min

10 May Core Conditioning (Objective: Strength & Power)

Planche 3 min

5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Squats 20

5X
Dips 5
Box Jumps 25

5x
Circle Pushups 5 l/r
Heel touches 25 l/r

7 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

2X / 1 min rest between ex.
Double KB Floor Press 6
Single Renegade Row 6 l/r

2x / 1 min rest between ex.
Dbl KB Front Squat 6
Double Snatch 6

2X
Turkish Get up - hvy 5 l/r

7 May Core Conditioning (Objective: Strength & Power)

Planche

5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r

5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3

5 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5

5X
Dble KB front squat 5
Double KB hvy swing 5

2X
Double KB Windmill 5 l/r
Dragon Flags 3-5

5 May Core Conditioning (Objective: Strength & Power)

Planche

10 min Xfit:
3 Circle pushes / 5 T-Situps / 7 Goblet Squats - for 10 minutes

Superset – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5

3 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

1) Do each exercise 3x w/ 1 min rest – then move to next
- Dbl KB Clean & Speed Press 8-10
- Dbl KB box squats (explode up) 8-10
- Dbl KB swing (explode) hvy 8-10

2) Do all sets of each exercise before moving on.
- Weighted Pullup 3sets X 6 reps (2 min rest)
- Dbl KB one leg deadlift 2 sets X 6 reps l/r (1 min rest)
- Sngle KB windmill 2 sets x 6 reps l/r (1 min rest)

3 May Core Conditioning (Objective: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Horizontal Pulls/Pull-ups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute

30 April Advanced Core (Objective: Strength & Power)

Planche 3 min

Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one motion swing to an L-sit and do dips)

5X
Muscleups 5
Turkish Situps (4 sec down) 5 l/r

5X
Weighted Pull ups 5
Dbl Sots Press 5

5X
Dbl KB Windmills
Russian Twists w/ KB 25

30 Core Conditioning (Objective: Strength & Power)

Planche

5X
Squats 10
Burpees 5

5X
Pull ups 5
Circle Pushups 5 l/r
Russian Twists 20

28 April Advanced Core (Objective: Strength & Power)

Planche (5 minutes)

Lever (1 min )

Pullups 10 - 20

(10 minutes)
KB swings (med) 30
Saxon Stretch 5 l/r

(5x)
Clean & Mil Press (hvy) 3-5 l/r
Weighted Crunch Pulls 3-5
(use enough weight to be one short of failure)

(5X)
Marine Pushup (Extended Planche) 5 (20 sec)
Sideups 5 l/r

28 Core Conditioning (Objective: Strength & Power)

Planche

10 minutes
Clapping Pushups 5
TurkIsh Sit ups 3-5 L/R
Airborne Pistols 3-5 L/R

Barwork Supercircuit (5X):

Bar work followed by 5 Horizontal Pulls:
Knee Ups 5-8
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
L-Sits L/C/R 5 sec

26 April Advanced Core (Objective: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min total
Lever 1 min total


5X
Muscle ups 5
Straight Leg Raises 5
(slow and controlled down)
One Hand Pushups 5 l/r
Pistols 5 l/r

26 Core Conditioning (Objective: Strength & Power)

Lateral Hip Dips 20 l/r

5X
Pull ups 5 sec negatives 5
Plyometric Pushups 5
Turkish Situp ) 5 l/r
(4 sec return to ground
Tiger Pushup 5
Airborne squats 5 l/r

23 April Advanced Core (Objective: Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

10x
Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Pull-ups 10
Hip Dips(from Bench) 30 l/r
Lunges 10 l/r
Oblique Crunches 30 l/r

23 April Core Conditioning (Objective: Stabilization & Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

3x
T- Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Horiztonal Pull-ups 10
Heel Touches 30 (15 l/r)
Horizontal Pull-ups 10
Oblique Crunches 30 (15 l/r)

21 April Advanced Core (Objective: Stabilization & Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

2X
KB Snatches 100
Pump Stretch 5

3X – Bar work
Switches 10
Side ups 5 l/r
Triangle Pullups 5 l/r
Straight Leg Extensions 10

21 April Core Conditioning (Objective: Stabilization & Conditioning)

lanche

Meat Grinder:
1-15-1 pushup/ab pyramid. 10 squats each set. (1 pushup, 1 ab, 10 squats; 2 pushups, 3 abs, 10 squats….)

Supersets (x2): Bar work/Horizontal Pulls (5-10):
Knee Ups 15-25
Straight Leg Extensions 15-25
Jumping Jacks 15-25 L/R
L-Sits L/C/R 5 sec

19 April Advanced Core (Objective: Stabilization & Conditioning)

(3 minutes)
Planche

3X
Planche Pushups 25
Russian Twists 50

Lever 1 min

5x
T-Pushups w/light weight 10 l/r
Milkman Carry 8 Laps
Triangle Pullups 6 l/r
Horiz. Scissor Straight Leg Raise 4
Vert. Scissor Straight Leg Raise 2

19 April Core Conditioning (Objective: Stabilization & Conditioning)

5X (No Rest!)
Horizontal Pull-ups 5-10
T-Pushups 10
Crunches 10 x 5 sec hold
Dips 10
Jumping jacks :30 sec

Double stair jump 4x

3X
Crunches 25
Rev Crunches 25
FullBody Ext. 25
Russian Twists 25

16 April Advanced Core (Objective: Stability & Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

5x
Dips 15
Reach Throughs 25
Pushups 25
Bicycles 25
Flutter Kicks 25
Pull-ups 15

16 April Core Conditioning (Objective: Stability & Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

5x
Bicycles 30
Reach Throughs 25
Pushups 20
Dips 15
Pull-ups 5

14 April Advanced Core (Objective: Stability & Conditioning)

(3 minutes)
Ball Planche

(5 min)
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

(15 minutes)
High Pulls 10 L/R
Snatch 10 l/R
Lunges (forward / lateral) 5/5
Pullups Max set


5X
1 leg Clean & Press 10 L/R Pull up to Straight Leg Raise 3-5

14 April Core Conditioning (Objective: Stability & Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
10 Deep Squats


Pullups: 1,2,3,4,5,6
Chinups: 6,5,4,3,2,1


Kickboxer I (Heel to Butt) 25
Kickboxer II(90degree) 25
Kickboxer III (Straight leg) 25

12 April Advanced Core (Objective: Stability & Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

7X
One Legged KB deadlift 10 l/r
Kick Throughs 10
Tiger or HSPU 10
Pullups 10
Planche Pushups 10

12 April Core Conditioning (Objective: Stability & Conditioning)

5X (No Rest!)
Pull-ups 5-10
Pushups 10-20
Dips 10
Stairs skip step 4x

3X
Full Extension Crunch 25
Ankle Touches 25
Bicycles 25
Russian Twists 25

9 April Advanced Core (Objective: Stabilization & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats


3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Dbl KB squat & press 10

9 April Core Conditioning (Objective: Stabilization & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Alligator Crawl 10
Lunge walk 20 l/r
Russian Twist 30 l/r

7 April Advanced Core (Objective: Stabilization & Conditioning)

(10 minutes)
Wall Squats (face wall) 25
Halos 10 L/R
Pump Stretch 5

(15 minutes)
KB Complex
-Figure 8 5
-Figure 8 & catch 5
- Swing 10
- Snatch 10
Easy Stairs (Active Recovery) 4

(5 Minutes)
Turkish Get-Ups

Pyramid 1-5-1
(Divebombers X 1 / Pull-up (w/Weight) X 2)

Bear crawls - Stairs 3 total

7 April Core Conditioning (Objective: Stabilization & Conditioning)

Planche 5 minutes

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2/Lunges x 2 (l/r)

3x
Reach throughs 20
Pushups 10
Ankle Touches 20
Pushups 10
V-sits 10
Tiger Push-ups 5
Rest 1 min
.

5 April Advanced Core (Objective: Stabilization & Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

5x
Milkman Carry 8 Laps
Tiger or HSPU 10
Pullups 10
Straight Leg Raises 5
1 Leg KB press 10 l/r

5 April Core Conditioning (Objective: Stabilization & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Crunch 10
Pushups 10
Rev. Crunches 10
Lunges 10 (each leg)
*Hold crunches for 10 sec.

2 April Advanced Core (Objective: Overall Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

3x
Planche Pushups 25
Bicycles 25 l/r

5X
Pullups 8-12
Lateral Squats 10 l/r

Pushups 100
Ab of choise 100

2 April Core Conditioning (Objective: Overall Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#

31 March Advanced Core (Objective: Overall Conditioning)

(10 minutes)
Squats 25
Halos 10 L/R
Pump Stretch 5

(15 minutes)
KB Complex 3X L/R
-Swing
-Snatch
-Clean
-Squat & Press
Easy Stairs (Active Recovery) 4

(5 Minutes)
Turkish Get-Ups

Pyramid 1-5-1
(Planche Pushup X 2 / Pull-up (w/Weight) X 2)

31 March Core Conditioning (Objective: Overall Conditioning)

Planche 5 minutes

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2 /Abs of Choice x 3

29 March Advanced Core (Objective: Overall Conditioning)

(3 minutes)
Planche

3x
Planche Pushups 25
Bicycles 25 l/r

(1 minute total)
Lever

5x
Goblet Squats 10
Tiger or HSPU 10
Pullups 10
Rollups 10

29 March Core Conditioning (Objective: Overall Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats


3X
Crunch 10
Pushups 10
Hip Raises 10
Lateral Lunges 10 (each leg)
*Hold crunches for 10 sec.

26 March Advanced Core (Objective : Mobility)

Planche

Lever

5X
KB Alligator Crawl (Light weight)
KB lunge Stretches

5X (Light weight)
SOTS Press 5X
Muscleups 2X
Wall Slides 5X

3X
HAM
(Inchworm?)

26 March Core Conditioning (Objective : Mobility)

Planche

5X
HUG 5X l/r

5X
Bicycles 25 l/r
Goblet Squats 20
Groiners 15
Alligator Pushups 10 l/r

24 March Advanced Core (Objective : Mobility)

Planche 3 Minutes

Spetznaz Traverse 1

10 min
Kettle Bell Flow:
• Lateral Planche Snatch
• Low Spin to ½ Turkish Getup
• Full Turkish Getup to Windmill
• Down to ½ T Getup
• Spin to Lateral Planche

KB FloorWipers 100
(10 3pt wipers, 5 presses)

3x
Typewriters 20 sec
Wall Slides 5X

24 March Core Conditioning (Objective : Mobility)

Planche

3x
Pullups 5x

Mobility Complex 5X
• Squat Complex: Deep squats, Lateral Squats, Split Squats 5X
• ROSS: Roll Over to Straddle Stretch 5X
• Wall Slides 5X

5X
HIM

5X Alligator Crawl / Instep Lunge

22 March Advanced Core (Objective : Mobility)

Planche 3 minutes
Dynamic Horse Stance 2 minutes

5x
Kipping pulls 5
Muscleups 2
1 min rest

5X
Loaded HUG (w/ light weights) 5X l/r
KB Pushdip 10
Groiners 10

22 March Core Conditioning (Objective : Mobility)

Planche 3 min

Dynamic Horse Stance 2 min

5X
Kipping Pulls 3-5
Dips 3-5

5X
HUG 5x l/r
Groiners 10

3X
Pushup complex (5X each):
wide, normal, diamond, Planche, stretch (eye level or further up)

19 March Advanced Core (Objective: Mobility)

10X
Lunges w/ KB Snatch (10 forward l/r + 10 laterals l/r)
Pushup Plus 20
Kipping Pull ups 10

19 March Core Conditioning (Objective: Mobility)

10X
Walking Lunges 40
Pushup Plus 10
Pull ups 5

17 March Advanced Core (Objective: Mobility)

Ball Planche

5X
Kipping Pullups 5
Wall Slides 5

5X
Lawn mowers 5X l/r
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows

Loading (If time)

17 March Core Conditioning (Objective: Mobility)

Planche

5x
Jumping Burpees 5-10
Ankle Touches 20 l/r

Mobility Complex 5X:
• Squat Complex: Deep squats, Lateral Squats, Split Squats 5X
• ROSS: Roll Over to Straddle Stretch 5X
• Wall Slides 5X

HAMS: Instep lunge stretch/Hip Drop/ Pigeon/ Frog/ Duckwalk (10 steps) 3x

12 March Advanced Core (Objective: Anaerobic Endurance)

Planche

5x
20 Pullups
5 Type writers
30 Pushups
10 Tiger pushups
40 Airsquats
15 Airbornes l/r
50 Bicycles (25 l/r)
20 V-sits

12 March Core Conditioning (Objective: Anaerobic Endurance)

Planche

5x
10 Pullups
5 Type writers
10 pushups
5 Tiger pushups
10 Airsquats
5 Airbornes
10 bicycles
5 V -sits

10 March Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
WoodChoppers 10L/R
Halos 10 L/R

(15 Min)
Anaerobic Ice Cream Makers: 5 -8 pulls/10 pushups and rest the remainder of 1 min. Continuous repeat for total time.

Tabata (4 minutes of 20sec mov.:10sec rest)
• Goblet Squats
• Wall Sits

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

10 March Core Conditioning (Objective: Anaerobic Endurance)

Planche (3 min)

5x
Burpees 5
Pushups 10
Burpees 5
Squats 10

Tabata: Horiztonal Holds
Tabata: Wall Sits

Pyramid 2,4,6,8,10,8,6,4,2
Pullups X1
Planche Walkouts X2

8 March Advanced Core (Objective: Anaerobic Endurance)

Planche

5x
Clapping Pushups 10
Planche Walkouts 10
1 min rest

5X
Pistols 3X l/r
Airsquats 10
1 min rest

5X
Sumo high pulls 5
5 sec neg. Pullups 5
1 min rest

5X
Bicycles 10 l/r
V-sits 10

8 March Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

5x
Circle Pushups 5 l/r
Planche Walkouts 5 l/r
1 min rest

5X
Airbornes 3X l/r
Airsquats 10
1 min rest

5X
Pullups 5
Pull-ups 5 sec neg. 5
1 min rest

5X
Slow Flutter kicks 10
Reach Throughs 5

5 March Advanced Core (Objective: Anaerobic Endurance)

Advanced 500’s
50 Goblet Squats
50 Planche Pushups
25 Box Jumps
25 Straight Leg Raises
25 Turkish Situps l/r (50 total)
25 KB Lunge & Clean l/r (50 total)
25 Circle Pushups l/r (50 total)
50 Icecream makers
50 KB Swings
25 Pullups

5 March Core Conditioning (Objective: Anaerobic Endurance)

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls (work negatives)
50 Squats
25 Chin-ups (work negatives)

3 March Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Saxon Stretch 5 L/R
Pump Stretch 5

(15 Min)
Anaerobic Ice Cream Makers: 5-8 pulls/10 squats and rest the remainder of 1 min.

Tabata (4 minutes of 20sec mov.:10sec rest)
Leg Throws

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

3 March Core Conditioning (Objective: Anaerobic Endurance)

Planche 5 min

3X
Burpees 25
Tiger Pushups 5

Jumpees 3 X 45 sec

Bar work:
Type Writers 20 sec X 2
Weighted Hanging Crunches 3 X 30 sec

Tabata: Russian Twists w/ weight

1 March Advanced Core (Objective: Anaerobic Endurance)

3 X 25 then 20 then 15
Clapping Pushups 25,20,15
Lunge jumps l/r 25,20,15
HSPU 25,20,15
Russian twists w/ 55# / 35# 25,20,15
Planche Pushups 25,20,15
Double KB swings (med) 25,20,15
Pullups 25,20,15
Reach throughs w/20# /10# 25,20,15
Chin up 25,20,15
Strt arm Lateral Hip Dips (l/r) 25,20,15
(put feet on bench for more challenge – controlled movement)

1 March Core Conditioning (Objective: Anaerobic Endurance)

warm up

3 X 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Tiger Push 25,20,15
Russian twists w/ 35#/ 25# 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Pullups 25,20,15
Reach throughs 25,20,15
Chin up 25,20,15
Lateral Hip Dips (l/r) 25,20,15

Stretch

26 Feb Advanced Core (Objective: Anaerobic Endurance)

Spartan Run

2x
Pull Ups 20

Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50

2x
Pull Ups 20

26 Feb Core Conditioning (Objective: Anaerobic Endurance)

Spartan Run (Variation)

Warm up

Stairs (skip step run) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 45# /35# 8x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 45# /35# 8x
Pushups 30
Abs of Choice 30
Pullups 3-6

24 Feb Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Woodchoppers 10 L/R
Pump Stretch 5

(15 Min)
Anaerobic Pulls: 5 pulls/10 squats and rest the remainder of 1 min. Continuous repeat for total time.

Tabata (4 minutes of 20sec mov.:10sec rest)
Burpees

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

24 Feb Core Conditioning (Objective: Anaerobic Endurance)

Planche

Burpees 4 min Tabata
(Tabata: 20 movement on 10 sec rest - 4 minutes total)

10 X
Horizontal Pulls 5-10
Farmer Carry 3x

Leg Throws 4 min Tabata

22 Feb Advanced Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min

Tabata:
Straight Leg Raises - Three Point Touch

10X
Burpee Pullups 5
Squat & Sots Press 5


As fast as possible

22 Feb Core Conditioning (Objective: Anaerobic Endurance)

Anaerobic Endurance refers to the muscle's ability to function without oxygen. This occurs in high intensity performance, where there is limited time for recovery (sprinting, rock climbing, etc.)

Warm up


10X
Burpee Pullups 5
Reach Throughs 5

As fast as possible

19 Feb Advanced Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
Pistols 5

5X
KB Clean & Press (Hvy) 5 l/r
KB High Pull 5 l/r

5X
Muscleups 5
Dbl KB Thrusters 5

5X
Typewriters – widegrip 5 l/r
KB Swings 5 l/r

19 Feb Core Conditioning (Objective: Strength & Power)

Reach Throughs 30

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r

5X
Tiger Pushups 5
Jumping squats 10

5X
Pullups 5
Lunges 5 l/r

5X
Chinups 5
Jumping Lunges 5 l/r

Lateral hip dips 30 l/r

17 Feb Advanced Class (Workout Objective: Strength & Power)

No Mercy

Ball Planche 3 min
Lever (1.5 min )
Active Recovery: Saxon Stretch 10 L/R

(10 Minutes)
High Pulls (Hvy) 10 L/R
Planche Pushup 10

Pyramids (1-5-1)
1 KB Clean & Mil Press (hvy)
Weighted Crunch Pulls
w/5sec neg.

5X
Windshield Wipers 3-5
Pistols 3-5 L/R

17 Feb Core Conditioning Class (Workout Objective: Strength & Power)

Planche

Jumping Squats 20

5X
Pullups 3-5
(L-sit for a challenge)
Circle Pushups 3-5 l/r

5X
Roll Ups 3-5
Lateral Dips 10 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20 l/r

15 Feb Advanced Core (Workout Objective: Strength & Power)

Planche 5 min
Lever 1 min total

5X
Weighted Crunch Pulls w/ 5 sec negatives 5
Double KB Swing (Hvy) 5
Rest 1 min

5X
Weighted Dips (5 sec negative) 5
Double KB High Pull 5
Rest 1 min

5X
One Handed/Knife Handed Pushups 5 l/r
Double KB Clean & Press 5
Rest 1 min

15 Feb Core Conditioning (Workout Objective: Strength & Power)

Planche 3 min
Rollups 3 X 5

5X
Pullups 5 sec negatives 5
Jumping Squats 25

5X
Dips 5
Box Jumps 25

5x
Circle Pushups 5 l/r
Heel touches 25 l/r

12 Feb Advanced Core (Objective: Strength & Power)

Ball Planche

Lever

3X
Weighted Pullup 3-5
One Arm Pushups 3-5 l/r
Side ups 3-5
Pistols 3-5

3X
Muscleups 3-5
Clapping Pushups 3-5
Dragon Flags (5 Sec Negatives) 3-5
Thrusters 35#/55# 5

12 Feb Core Conditioning (Objective: Strength & Power)

Warm up

3X
Pullups w/ 5 sec negative 3-5
Circle Pushups 3-5 l/r
V- Sits w/ weight 5#/10# 3-5
Airborne Squats 5

3X
Pullups w/ 5 sec negative 3-5
Dips 3-5
Turkish Situp 3-5 l/r
Jumping Squats 5

10 Feb Advanced Core Class (Objective: Strength & Power)

Hey Arg Core Class! We are into our second week of Strength & Power training - you should be feeling a difference in the workout and recovery. For this focus - we decrease reps and increase the intensity of the exercise. Focus on form and quality reps - that's more important then quantity.

Ball Planche (3 minutes)

Lever (1.5 min )

(15 Minutes)
High Pulls (Med) 15 L/R
Ball Twist 5

5X
Icecream Maker Pulls 3-5
Clapping Pushups 10
3pt Straight Leg Raise 1-3
Planche Pushups 3-5

Weighted Crunch Pulls Ladder 1-5

10 Feb Core Conditioning - Core Class (Objective: Strength & Power)

Hey Conditioning Core Class! We are into our second week of Strength and Power training. You should be feeling a difference in the workouts. Focus on form and quality reps - not quantity and you'll get the most out of this workout.

Planche 5min

10 min Xfit:
3 Circle pushups / 5 Turkish Situps / 7 Goblet Squats - for 10 minutes

Supersets – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5

8 Feb Arg Core Advanced Workout (Objective: Strength & Power)

Planche 3 min
Lever 1 min total


5X
Muscleups 3-5
Jumping Lunges 3-5
Rest 1 minute

5x
One arm Pushups 3-5 l/r
Pistols 3-5
Rest 1 minute

5x
HSPU 3-5
Windshield Wipers 3-5
Rest 1 minute

8 Feb Core Conditioning Workout (Objective: Strength & Power)

Hey! As you may be noticing the exercises in each workout are getting tougher. To get the most out of this: Focus on form - not quantity! If can only do 1 or 2 reps with good form - that's perfect - focus on that. The strength will grow quickly if you stay with it.

If you need to use progressions - that is fine. Have fun!

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Pullups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute


Arg Core Conditioning Class

5 Feb Advanced Core Workout (Obective: Strength & Power)

Advanced core strength work out for Friday following the Arg Core Class schedule.

Planche 3 min

Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one
motion swing to an L-sit and do dips)

5X
Muscleups 5
Turkish Situps (4 sec down) 5 l/r

5X
Weighted Pull ups 5
Sots Press 5 l/r

Russian Twists w/ KB 25

5 Feb Core Conditioning Workout (Obective: Strength & Power)

Fridays workout for those following the Core Conditioning class at the ARG Core Class.

Planche

5X
Squats 10
Burpees 5

5X
Pull ups 5
Circle Pushups 5 l/r
Russian Twists 20

3 Feb Advanced Core Class (Objective: Strength & Power)

Planche (5 minutes)

Lever (1 min )

Pullups 10 - 20

(10 minutes)
KB swings (med) 30
Saxon Bends 5 l/r

(5x)
Clean & Mil Press (hvy) 5 l/r
Weighted Crunch Pulls 5
(use enough weight to be one short of failure)

(5X)
Marine Pushup (Extended Planche) 5 (20 sec)
Sideups 5 l/r

3 Feb Conditioning Core Class (Objective: Strength & Power)

Planche

10 minutes
Clapping Pushups 5
Turkish Sit ups 3-5 L/R
Airborne Pistols 3-5 L/R

Barwork Super circuit (5X):

Bar work followed by 5 Plyo-Horizontal Pull*:
Knee Ups 5-8
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
L-Sits L/C/R 5 sec


"Plyo-metric" A plyometric movement is an explosive power movement - such as in clapping pushups. For the H-pull this means and explosive pull up and a slow lower back to neutral position.