30 Dec Advanced Core (Obj: Endurance & Cardio)

Warmup

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
• Clean & Press / Airsquats
• Windmills / Cossack lunge
• Turkish Getups / Dbl Stair Hop
• Woodchoppers / Lateral Jumpovers
• Weighted Pullup 10

30 Dec Advanced Core (Obj: Endurance & Cardio)

Warm up

A 5X
Manmakers 10
Pullups 5-10

B 5X
Stair Runs 45#/35# 2x
Pushups 20
Planche 1min

28 Dec Advanced Core (Obj: Endurance & Cardio)

The Perfect 7

1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists 25 l/r
Squats 30 (M 55/ W 35)

3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r

4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30

28 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm up

A 5X
Manmakers 10
Pullups 5 - 10

B 5X
Stair Runs 45#/35# 2x
Pushups 20

Ring & Lever Progressions 30 sec
- 4pt , 3pt, 2 pt
- Pulls
- Leg Sweeps

26 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm up

3X
Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 10
KB Juggle Rows 20
Diamond Pushups 25
Russian Twists
Pullups 5
Farmers Walk (100ft/hvy)

26 Dec Advanced Core (Obj: Endurance & Cardio)

Warm up

3X
Planche Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 15
KB Juggle Rows 20
Diamond Pushups 25
Windshield Wipers
Pullups 10
Farmers Walk (100ft/hvy)

23 Dec Advanced Core (Obj: Endurance & Cardio)

Pullups 25

3X (Don’t stop moving)

Double KB Swings 10
Double KB Push Presses 10
Double KB Hi Pulls 10
Double KB Windmills 5 l/r
Double KB Snatch 10
Pushups 50
Rest 1 min

Pullups 25

23 Dec Conditioning Core (Obj: Endurance & Cardio)

Pullups 15

3X (Don’t stop moving)

Air quats 10
Push Press 10
Lunges 10 l/r
Back Extensions 10
Jumping Lunges 10 l/r
Pushups 50
Rest 1 min

Pullups 15

21 Dec Advanced Core (Obj: Endurance & Cardio)

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

21 Dec Conditioning Core (Obj: Endurance & Cardio)

Planche 3 min

Spartan Jog:
Pull Ups 10
Run Stairs (skip step) 45# /35# 4x
Pushups 60
Abs of Choice 60
Run Stairs (skip step) 45# /35# 4x
Pushups 40
Abs of Choice 40
Run Stairs (skip step) 45# /35# 4x
Pushups 20
Abs of Choice 20
Pullups 10

19 Dec Advanced Core (Obj: Endurance & Cardio)

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


5X
Pullups 20
Manmakers 10
Windshield Wipers 5

19 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

14 Dec Advanced Core (Obj: Endurance & Agility)

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
• Snatch / Airsquats
• Grasshoppers / Wallsit
• Bridgepress / Dbl Stair Hop
• Juggle Row / Tripod Overhead Reach
• Weighted Pullup 10

16 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

14 Dec Advanced Core (Obj: Endurance & Cardio)

Warmup

Death by Kettlebells

A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r

B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill

C – Leg Burner
OH Squat 10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r Air Squat 20

D- Swings
(Follow each set with hot potato 10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing 10 l/r

E – Round the World (Follow each set with RTW 5 l/r)
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r

F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings

14 Dec Conditioning Core (Obj: Endurance & Cardio)

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

12 Dec Advanced Core (Obj: Endurance & Agility)

Warmup

Weighted pull-ups: 4 X 15

2X
2 Min Exercise / 1 min active rest
• KB high pulls / Forward lunge
• JB’s / Diagonal Lunge
• KB Push Presses / Cossack Lunge
• Lateral X-Step Stairs / Reverse Lunge

Cool Down

12 Dec Conditioning Core (Obj: Endurance & Agility)

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

9 Dec Advanced Core (Obj: Endurance & Agility)

Warmup


5X
• Weighted Pullups 10
• Walking KB Lunge & Cleans 10 l/r
• Scorpion Pushups 10 l/r
• Turkish Getups 10 l/r

Cool down

9 Dec Conditioning Core (Obj: Endurance & Agility)

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

7 Dec Advanced Core (Obj: Endurance & Agility)

Warmup

Spetznaz Traverse X4 (Max out)

3X
• KB swings 100
• Spiderman Tripod Crawl
• Diagonal Step Jumps
• Bear Crawl – Stairs
• Waterpipe duck walks

Cool Down

7 Dec Conditioning Core (Obj: Endurance & Agility)

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

2 December Advanced Core (Obj: Endurance & Agility)

Warm Up


• Pullups 25
• KB swings 100

• Chinups 25
• Pushups 100

• Pullups 25
• KB Lunge Twists 100 (50l/50r)

• Chinups 25

Cool down

2 December Core Conditioning (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

30 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down

30 November Core Conditioning (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge

Cool down

28 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

28 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

25 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups


5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min


Cool down/ stretch

25 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

23 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist

Cool down/ stretch

23 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pull up Pyramid: X (3’s) 3-12-3

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

21 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings

Cool down/ stretch

21 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

18 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls

Tabatas (:20 move/ :10 rest) X 8

• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead

Cool down/ stretch

18 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

16 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

16 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

14 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

14 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:

• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups

Cool down/ stretch

11 November Advanced Core (Obj: Power)

Warm up well


6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10

11 November Conditioning Core (Obj: Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch

9 November Advanced Core (Obj: Power)

Warm up well


5X
• Manmakers 6
• Marine Pushups 3

Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups

9 November Conditioning Core (Obj: Power)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60

*alternate l/r each set

Cool down/ stretch

7 November Advanced Core (Obj: Power)

Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60

Cool down / stretch

7 November Conditioning Core (Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch

26 October Conditioning Core (Obj: Power & Core)

Warm up well

Pullups 10

8X
• 3 Pt Planche :15 l/r
• Mule Kick :30
• Inchworms :30
• Windmills :30*
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

26 October Advanced Core (Obj: Power & Core)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• 2 pt Planche :15 l/r
• Lateral Knee-in :30
• Floor Pikes :30
• Knee Switch (or Shin Squat Switch) :30
• Alligator Crawls :30
• Knee ‘U’s’ :30
• Rest :60

Cool down/ stretch

21 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB Deep Squat :15
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• KB Pull Over :30
• Bent Over Row :30
• KB Low Rip :15 l/r
• Hip Snap :30
• Big Wheel : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

21 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

19 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB SOTS Press :15 l/r
• KB Pull Over Shotput :30
• KB Clean rear Lunge :15 l/r
• KB Full Ext. Crunch :30
• Split Stance Row :30*
• Visor Thread :15 l/r
• Sandbag Squat Slam :30
• Hammer Swing : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

19 October Conditioning Core (Objective: Core Strength)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Thruster :30
• 1 KB Bent Over Row :30
• Low Rip :15 l/r
• Swings :30
• Big Wheel : 30
• Rest :60

Cool down / stretch

17 October Advanced Core (Objective: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

6X
• 3 pt planche :30 (15L/15R)
• Lateral Knee in :30
• Jumping V-ups :30
• Pikes (Ball) :30
• Shin Squat Switch:30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

17 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

5 X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

14 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• 3 pt planche :30 (15L/15R)
• Squat Thrusts :30
• Straight Leg Extensions:30
• Pikes (ball or rings) :30
• Russian Twists :30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

14 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

12 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Dragon Flag Hold :30
• Burpees :30
• Straight Leg Raises :30
• Reach Throughs :30
• Straight Leg Full Circles :30
• Bear Crawl (Stairs):30
• Ice Cream Makers:30
• Rest :60

Cool down/ stretch

12 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

10 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

10 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

7 October Advanced Core (Obj: Functional Strength)

Warm up well


5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Weighted Pullups 1-3 (1/2 bodyweight goal)
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

Cool down/ stretch

7 October Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 October Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Dbl KB Squat :35
• Castle Pushups :35
• Turkish Getup :35*
• Jumpies :35
• Windshield Wipers :35
• C&P to Squat :35*
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 October Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

3 October Advanced Core (Obj: Functional Strength)

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Slow Divebombers – to failure
• Rest 1 min

Cool Down

3 October Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down

30 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down

30 Sept Advanced Core (Obj: Functional Strength)

Warm up well


5X
Dbl Snatch 5X
Frenchies 1- 2

5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X

Cool down

28 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

28 Sept Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives M:25 /W:12

6x
• 1 KB Deep Squat (butt to ground) :35*
• Clapping Pushups :35
• Bent over row :35
• Russian Twists & Press :35 (Halfway through each twist press over head)
• Snatch :35*
• Rest :60

Pullups / Negatives M:25/W:12

*Alternate Left and Right with each round.

26 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.
Cool down/ stretch

26 Sept Advanced Core (Obj: Functional Strength)

Warm up well

5x
1 Arm Sots Squat 5X l/r
Weighted Pullup 5X
Dragon Flags (or Straight Leg Raises) 5X

5X
Dbl Hang Cleans 5 l/r
Weighted Dips 5

Cool down/ stretch

23 Sept Core Conditioning Class (Obj: Strength)

stretchWarm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

23 Sept Advanced Core Class (Obj: Strength)

Warm up well


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

5X
Weighted Lockoffs 4 (15 sec)
Weighted Dips 5
Dble KB Lunges 5 l/r


Cool down/ stretch

21 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

21 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift Curl :35
• Bridge Press (Alternate/Stabilized) :35
• Bent Press :35*
• Bent Over Row (Alternate/Stabilized) :35
• Dragon Squat Lift Up :35*
• Clean & Jerk :35
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

19 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

19 Sept Advanced Core Class (Obj: Strength)

Warm up well


4X
Double KB Floor Press 6
Renegade Row 6 l/r
Weighted Pullups 6


4X
Dbl KB Clean & Jerk 6
KB Pullover & Press 6


5 min
Turkish Get up - hvy

Cool down/ stretch

16 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

16 Sept Advanced Core Class (Obj: Strength)

Warm up well

Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

- Dbl KB Clean & Press 5
- Weighted Pullups 5
- Weighted Dips
- Windshield Wipers 5 l/r (slow & controlled)


Cool down/ stretch

14 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

14 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

9 September Combined Core (Obj: Strength)

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

7 September Combined Core (Obj: Strength)

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

2 Sept Combined (Obj: Gorilla Power)

1) Spetznaz Traverse - or Bar/Rope Exercise (20’ of climb/traverse)

From Russia With Love

2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5

3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)

31 August (Obj: Overall Gorilla Strength)

Movement # of Reps Optional
1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Curl Ups Wide Grip 15 L-Sit
Push Ups One Arm 10 (knife edge if one arm is too much)
V-Sits 25
Squats w/45# 30

3) Set Three
Pull Ups Closed Grip 15 L-Sit
Push Ups Clap 20
Rockers 25
Squat Thrusts 30

4) Set Four
Switches PU/CU 8
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Curl Ups Closed Grip 15 L-Sit
Push Ups - Tiger 10
Bridges 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Curl Ups (Slow) 15 L-Sit
Push Ups Wide 20
Back Extension

26 August Combined Core (Obj: Strength)

6X
Pistols or Airborne Squats 3-5 l/r
Weighted Dips (hvy) 3-5
Windshield Wipers 3-5
Weighted Pullup 3-5

24 August Combined Core (Obj: Strength)

Warm up & Planche 15 min total

6x
1 Leg KB mil press 8-10
3pt Straight Leg Raise 3
Dbl KB Front Squat 8-10
Castle Pushups
(Pleasant Spanish) 8-10 total
Milkman Carry 4 Laps

22 August Combined Core (Obj: Strength)

Be sure to warm up well

6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Windshield Wipers (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)

19 August Combined Core (Objective: Strength)

warm up

6 Rounds.
- One Leg Romanian Deadlift (30 sec)
- Bridge Press Alternating (30 sec)
- Windmill (30 sec)
- Bent Over Row (30 sec)
- Split Stance Lift Up (30 sec)
- Clean (30 sec)
- Rest 1 minute

17 August Combined Core (Objective: Strength)

warm up

6 Rounds.
- Rear Lunge tri Extension (30 sec)
- Bridge Press Double HMR (30 sec)
- Windmill (30 sec)
- Incline Row (30 sec)
- Lunge Twist Press (30 sec – L one round, R the next)
- Push Press (30 sec)
- Rest 1 minute

15 August Combined Core (Objective: Strength)

Warm up (Make sure all major joints & muscle groups are warm) 6- 10 minutes

6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)

Pullups 50

12 August Combined Core (Obj: Strength)

Warm up: 6 minutes

6 Rounds
- Rear Lunge tri Extension (30 sec)*
- Bridge Press Double HMR (30 sec)**
- Windmill (30 sec)
- Incline Row (30 sec)***
- Lunge Twist Press (30 sec – L one round, R the next)****
- Push Press (30 sec)
- Rest 1 minute

3X
Frenchies 1-3
2 min rest

*Start in beginning lunge position, dumbells in racked position. Rear lunge. As you step back lean forward to nearly a 45degree. As you lean forward lower the dumbells until the arms are straight - arms should follow the same line as the body. Curl as you come out of the lunge.

**Bridge position - double press. Bring dumbbells up, palms out. Towards the top turn palms towards each other and bring dumbbells together. Reverse on the way down.

***Like a bent over row but at about a 45 degree angle.

****As you lunge forward - twist and press over your opposite shoulder. (Like a standing twist press but with the lunge.)

5 August Combined Core (Obj: Strength)

warm up


6X - 30 sec each movement.

Elephant Walk
Squat Thrusts
V-Up Legs w/ Push
Pull-In
Shin Squat Switch
Knee Push
Knee U
Rest 1 minute

3 August Combined Core (Obj: Strength)

Warm Up

6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Windshield Wipers (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)

Pullup Ladders 2X
2,4,6,8,10

1 August Combined Core (Obj: Strength)

Warm Up

Choosing weights or intensity for all exercises: On a scale from 1(easy) - to 10 (Hardest) you should be working in the 8 - 10 range.

6 Rounds.
- Front Lunge Curl (30 sec - switch legs)
- Bridge Double Overhead Press (30 sec)
- Saxon Side Bend (30 sec)
- Upright Row (30 sec)
- Standing Twist Press (30 sec - left one round, right the other)
- Swings (30 sec)
- Rest 1 minute

Pullups: 6 sets of 3 - 5.
(If you need assistance do 3- 5 sec negatives. If they are easy add weight)

29 July Combined Core (Obj: Mobility and Stabilization)

Planche

Lever

5X
Alligator Crawl 10
Walking Lunge Stretch (3-5 l/r)

5X
Overhead Squat 10X
Muscleups 2X


3X
HAM

26 July Combined Core (Obj: Mobility and Stabilization)

Extended Joint Mobility Warm Up (Look at Intu Flow link)

Flow-Fit - 18 minutes

Stand and Squat to:
- Quad Hop
- Kick Through or Half Sweep
- Mt. Climber or Twist
- Upward Dog
- Swaying, Swinging or Springing Tripod
- Spinal Rock

Finish with 50 pullups (men) 30 pullups (women)

25 July Combined Core (Obj: Mobility and Stabilization)

"Intu-Flow" Joint Mobility Routine 15 - 20 minutes
(Google video "intu-flow beginner")
Neck
Shoulders
Elbows
Wrists
Fingers
Thoracic Spine
Lumbar Pelvis
Whole Spine
Hips
Knees Ankles

Flow-Fit Flow I
Deep Squat - Stand
Deep Squat to Quad Press - Stand
Deep Squat to Leg Sweep (l&r)- Stand
Deep Squat Mt. Climber - Stand
Deep Squat to Swinging Tripod - Stand
Deep Squat to Upward Facing Dog - Stand
Deep Squat to Spinal Rock - Stanf
Repeat for 15 minutes - slow, controlled pace.

22 July Combined Core (Obj: Mobility)

3X (Do A then B 3X)
A) Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner
• Pigeon

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

20 July Combined Core (Obj: Mobility)

Planche 3 Minutes
Wall Slides


3 X
A) Triple KB Complex (all bottoms up) 10
• Goblet Squat down
• Bootstrap
• Goblet up to Halo

B) Stair Crossovers (loaded) 4 laps


Ring Muscleups (learn)

18 July Combined Core (Obj: Mobility)

Extended Mobility Warm up

Ball Planche

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

Mobility Set 2: 3X
Stair Crossover 4 laps
½ Turkish Getup 10 l/r

Rings 3X
Skin the Cat 3X
Ice Creammakers 3X

15 July Combined Core (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

13 July Combined Core (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

Stretch

11 July Combined Core (Endurance)

Warm up

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

1 July Combined Core (Obj: Strength Endurance)

Ball Planche 3 min

Max Chest Hi Pulls

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

Max Horizontal Pulls

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Thrusters
2 – Alternating KB Press (ball or bench if possible)
3 – J.B.’s

Max Pullups

29 June Combined Core (Obj: Endurance)

Ball Planche (3 min)

50 Pullups

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

50 Pullups

3X
Manmakers 20
Rest 2min

50 Pullups

27 June Combined Core (Obj: Endurance)

2X
Ladder 1-10

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 Lunges
• KB Floor Press
• KB Pullovers
• KB Bridge Press

24 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

5 min:
1 KB Figure 8 10
Dbl KB Clean & Press 10

10 min
1 KB Swing 10
Milkman Carry (Stairs) 1 l/r

5 min
Alphabet 10 sec breaks max

22 June Combined Core (Objective: Endurance)

Ball Planche (3 min)

2X
Pullups 25
Rest :90

100 KB Snatches

10X
Burpee Pullups 5
Thrusters 5

10 min Xfit
(10 pushups, 10 crunches, 10 squats – for 10 minutes)

20 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

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

Super Sets 3x
Rollup Sideups 1 min
Alternating KB Presses 1 min (medium weight - or do pushups)
(on ball, bench or floor)

Seven Weeks To 50 Pullups Challenge (Week 7 Day 3)

(35) Pull-Ups (:90)
Stretch
(24) Chin Ups (:90)
Stretch
(max) Pull-Ups

17 June Combinded Core (Objective: Strength & Power)

5X
Planche Pushups (5 sec neg.) 5
Thrusters 5 l/r
1 min rest

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

Seven Weeks To 50 Pullups Challenge (Week 7 Day 2)

(34) Pull-Ups (:90)
Stretch
(20) Chin Ups (:90)
Stretch
(max) Pull-Ups

15 June Combinded Core (Objective: Strength & Power)

5X
1 Arm pushups 3-5 l/r
Pistols 3-5 l/r
1 min rest

5X
KB Side Press 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

Seven Weeks To 50 Pullups Challenge (Week 7 Day 1)

(30) Pull-Ups (:90)
Stretch
(22) Chin Ups (:90)
Stretch
(max) Pull-Ups

13 June Combinded Core (Objective: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets:

KB Manmakers 5 - 8
Windshield Wipers 5 -8
Weighted Dips 5
Dble KB Lunges 5 l/r

All heavy

Seven Weeks To 50 Pullups Challenge (Week 6 Day 3)

(35) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

10 June Combined Core (Obj: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min


3X
Double KB Floor Press 6
KB Pullover 6

3X
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Seven Weeks To 50 Pullups Challenge (Week 6 Day 2)

(33) Pull-Ups (:90)
(16) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

8 June Combined Core (Obj: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 5
- Dragon Flags / Levers 5
- Dbl KB box squats (explode up) 5
- Dbl KB windmill 5

Seven Weeks To 50 Pullups Challenge (Week 6 Day 1)

Day 1
(30) Pull-Ups (:90)
(15) Chin Ups (:90)
(10) Pull-Ups (:90)
(15) Chin Ups (:90)
(max) Pull-Ups

6 June Combined Core (Obj: Strength & Power)

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


Dbl KB Military Press 5 (
Dble KB front squat 5
Double KB hvy swing 5


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

Seven Weeks To 50 Pullups Challenge (Week 5 Day 3)

(26) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

3 June Combined Core (Obj: 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
KB Goblet Squat 5
Dbl KB Pushpress (Hvy) 5
Russian Twists w/ KB 10

Seven Weeks To 50 Pullups Challenge (Week 5 Day 2)

(24) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

1 June Combined Core (Obj: Strength & Power)

Planche (5 minutes)
Lever (1 min )


5X
Floor L-Sits (5 sec hold) 5
Ring Pushups 10


5X
Cranks (rings) 1-3
Kettlebell Pullovers (hvy) 8


5X
Marine Pushups 5/ Elephant Walk 5
Sideups 5 l/r

10 min X - fit

Seven Weeks To 50 Pullups Challenge (Week 5 Day 1)

(22) Pull-Ups (:90)
(13) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

30 May Combined (Obj: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total


8X
Pistols or Airborne Squats 4 l/r
Weighted Dips (hvy) 4
Windshield Wipers 4


Burpees 50

Seven Weeks To 50 Pullups Challenge (Week 4 Day 3)

(19) Pull-Ups (:90)
(13) Chin Ups (:90)
(14) Pull-Ups (:90)
(13) Chin Ups (:90)
(11) Pull-Ups

27 May Combined Core (Obj: Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
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

Seven Weeks To 50 Pullups Challenge (Week 4 Day 2)

(14) Pull-Ups (:90)
(19) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(9) Pull-Ups

25 May Combined Core (Obj: 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
Windshield Wipers 5-10
Frenchies 1-3
Weighted crunch hangs 20 sec

Seven Weeks To 50 Pullups Challenge (Week 4 Day 1)

(17) Pull-Ups (:90)
(10) Chin Ups (:90)
(16) Pull-Ups (:90)
(10) Chin Ups (:90)
(14) Pull-Ups

23 May Combined Core (Obj: Stabilization & Conditioning)

Planche (3 minutes)

3X
Russian Twists 40
Kettlebell pullovers 30
Back Extensions 20
Straight Leg Raises 10


3X
Box Jumps 25
Pushups 25
KB Swings 25
Pushups 25

Seven Weeks To 50 Pullups Challenge (Week 3 Day 3)

(14) Pull-Ups (:90)
(14) Chin Ups (:90)
(14) Pull-Ups (:90)
(12) Chin Ups (:90)
(11) Pull-Ups

20 Mar Combined Core (Obj: Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

5X – For time
Pushups 25
Box Jumps 25
Abs of Choice 25

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

Seven Weeks To 50 Pullups Challenge (Week 3 Day 2)

(15) Pull-Ups (:90)
(14) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(10) Pull-Ups

18 Mar Combined Core (Obj: Stabilization & Conditioning)

3 minutes)
Ball Planche

Russian Twists 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

Seven Weeks To 50 Pullups Challenge (Week 3 Day 1)

(15) Pull-Ups (:90)
(14) Chin Ups (:90)
(10) Pull-Ups (:90)
(12) Chin Ups (:90)
(10) Pull-Ups

16 Mar Combined Core (Obj: Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpees 50

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

Seven Weeks To 50 Pullups Challenge (Week 2 Day 3)

(14) Pull-Ups (:90)
(13) Chin Ups (:90)
(12) Pull-Ups (:90)
(11) Chin Ups (:90)
(9) Pull-Ups

13 May Combined Core Class (Objective: 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

Seven Weeks To 50 Pullups Challenge (Week 2 Day 2)

(15) Pull-Ups (:90)
(12) Chin Ups (:90)
(11) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

11 May Combined Core Class (Objective: 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 5 l/r

(5 Minutes)
Turkish Get-Ups

Seven Weeks To 50 Pullups Challenge (Week 2 Day 1)

(15) Pull-Ups (:90)
(11) Chin Ups (:90)
(10) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

9 May Combined Core Class (Objective: Stabilization & Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

3x
Milkman Carry 8 Laps
Tiger or HSPU 10
3 pt SLR 5
1 Leg KB mil press 10 l/r

Seven Weeks To 50 Pullups Challenge (Week 1 Day 3)

(13) Pull-Ups (:90)
(10) Chin Ups (:90)
(10) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

6 May Combined Core (Obj: 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

Kne stabilization complex

3x
Goblet Squat 10
Tiger or HSPU 10
Renegade Rows w Push 10
Burpees

Seven Weeks To 50 Pullups Challenge (Week 1 Day 2)

(12) Pull-Ups (:90)
(10) Chin Ups (:90)
(10) Pull-Ups (:90)
(9) Chin Ups (:90)
(9) Pull-Ups

4 May Combined Core (Obj: Stabilization & Conditioning)

3 min
Ball Planche

Pushups 50
KB Swings 30

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
KB swings 30

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

Pushups 50
KB swings 30

Seven Weeks To 50 Pullups Challenge (Week 1 Day 1)

(12) Pull-Ups (:90)
(10) Chin Ups (:90)
(9) Pull-Ups (:90)
(9) Chin Ups (:90)
(8) Pull-Ups

2 May Combined Core (Obj: Stabilization & Conditioning)

(3 minutes)
Ball Planche (focus on balance)

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

Knee Stablization Complex

(1 minute total)
Lever

3x
Goblet Squat 10
Tiger or HSPU 10
Renegade Rows w Push 10
Burpees 10

29 April Advanced Core (Obj: Strength Endurance)

Planche Prog

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

Stretch

29 April 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*
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups*

*Pulls can be broken up if you cannot complete ‘in one go.’ When you can no longer pull unassisted, use negatives or horizontal pulls.

27 April Advanced Core (Obj: Strength Endurance)

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


5X
Pullups 20
Manmakers 10
Windshield Wipers 5

27 April 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

Ball Work: Bridging, Back Extensions, Pushups, Planching as time allows

25 April Advanced Core (Obj: Strength 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

3X
Frenchies 2-3
Tactical Lunge 30 l/r

Russian Twists 50 l/r

25 April Core Conditioning (Obj: Strength Endurance)

3 X
Pushups 25,20,15
Squat jumps 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15

3X
Russian twists w/ 35#/ 25# 25,20,15
Pullups Max +3*
Reach throughs 25,20,15
Chin up Max +3

*Max +3 = unassisted set to failure –then 3 negatives. If you are unable to do unassisted sets you can kip or do horizontal pulls. If you can do more then 15 or so unassisted, try weighted pullups.

22 April 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
Pushups 30
Rest 1 min

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

22 April Core Conditioning (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

20 April Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

KB Snatches 100

Toy Machine 3X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

3X
1 KB Squats 10 l/r
Two finger hang (10 sec for both pairs)

3X
Pleasant Spanish (plyo pushups) Until Failure
Sloper hangs 20 sec

3X
Accelerations * Until Failure

*Accelerations: match grip on campus or rings. Pull up with one hand and reach to target rung with other. Return.

20 April Core Conditioning (Obj: Strength Endurance)

Planche

Loaded Jumping Squats (light weight) 30

10X
Floor Wipers

3X
Frenchies 1 – 2 sets
1 min rest

5x
Type writers 15 sec w/ 30 sec rest

18 April Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min


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
• Jumpies
• KB Pullovers
• KB Bottoms up Isometric Pushups (or 90 degree holds)
• Finger Board

18 April Core Conditioning (Obj: Strength Endurance)

10X
Burpee Pullups 5
Windshield Wipers (floor) 5

As fast as possible

15 April Advanced Core (Obj: Strength Endurance)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – Loaded Jumping Squats
3 – Dancing Bears
4 – Isometric Dragon Flag

15 April Core Conditioning (Obj: Strength & Power)

V-sits 20

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

5X
Jumping lunges 5
Straight Leg Raises 3-5
Russian Twists w/ weight 10 l/r

V-sits 20

13 April Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

100 KB Snatches

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

Super Set:
Pushup Burnouts
Armadillos 45sec

13 April Core Conditioning (Obj: Strength & 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

11 April Advanced Core (Obj: Strength Endurance)

Ball Planche
Lever

Tabata: Weighted Lunge

3X
Modified Iron Cross 10 sec l/r

Floor Wipers 100

Pyramid:
Frenchies 1-3-1

11 April Core Conditioning (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

5X
Rollups (or High Knees) 3-5
Airborne Squats 3-5

8 April Advanced Core (Obj: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5 DBL KB Jumping Squat 5
Muscleups 5

5X
KB Manmakers (hvy) 5
(C&P, Thrust Kick, Pushup)
KB Russian Twist 10
1 min rest

8 April Core Conditioning (Obj: Strength & Power)

Reach Throughs 30

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

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

Reach Throughs 30

6 April 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 3 (l/r)
KB Kneeling Squat 5
Rest 1 min

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

6 April 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
Sideups 3-5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

4 April Advanced Core (Obj: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Switch Grip Pulls 5
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

4 April Conditioning Core (Obj: Strength & Power)

Planche 3 min

(Explode up)
5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Weighted Squat 5
(Hold kettlebell or dumbbell. Squat and jump.)

(Explode up)
5X
Dips 5
Weighted Box Jump 5

(Slow and controlled)
5x
Circle Pushups 5 l/r
Heel touches 25 l/r

1 Apr Advanced Core (Strength & Power)

Agility Circuit

5X
½ Turkish Getup 6 l/r
Renegade Row 6 l/r
Ice Cream Makers 6

5X
Double Snatch 6
Double KB Windmill 6 l/r
Rollup Pullups 6

1 Apr Conditioning Core (Obj: Strength & Power)

5X
Pullups w/ 5 sec negative 3 -5
Circle Pushups 3-5l/r
Jumping Lunges 10 l/r
V- Sits w/ weight 10# / 25# 10
Russian Twists 25# / 35# 10 l/r

5X
Horizontal Pulls 3-5
Dips 3-5 (Load with weight if easy)

30 Mar Advanced Core (Strength & Power)

Planche Progressions 1 min total


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

5X
KB Overhead Lunges 5 l/r
Muscleups 5
Burpees 10

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

30 Mar Conditioning Core (Obj: Strength & Power)

Planche

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

Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r

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

28 Mar Advanced Core (Strength & Power)

Planche Progressions 1 min total

5X (all heavy)
- Dbl KB Clean & Press 5
- Jumping Lunges 10 l/r

5X
- KB Bridge Press 5 l/r
- Weighted Pullups 5

5X
- Windshield Wipers 5 l/r
- Weighted Finger hang 5

28 Mar Conditioning Core (Obj: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r (If easy do pistols)
Reach Throughs 30

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

25 Mar Advanced Core (Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
Muscleups 5
KB Frog Hack Squat 5

5X
SLR (light weight ) 5
Handstand Pushup 5
Finger rolls 15-25

25 Mar Conditioning Core (Obj: Strength & Power)

Planche

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

5X
Pull ups 5
(Depending on your ability go chest high (power) or 5 sec negatives (strength) )
Circle Pushups 5 l/r
Russian Twists 20 25# / 35#

23 Mar Advanced Core (Strength & Power)

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

5X
Turkish Get ups (Hvy) 3-5 l/r
Finger Rolls 15-25
1 min rest

5X
Weighted Pullups ( hvy) 5
Dragon Flag / SLR 5
1 min rest

KB Snatch 100

23 Mar Conditioning Core (Obj: Strength & Power)

Planche

5X
Pullup 5
Clapping Pushups 5
Russian Twist (W – 35# / M – 45#) 5 l/r
Airborne Pistols 3-5 L/R

Bar work super sets 2X
Type Writers 20 sec
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
Weighted Hanging Crunches 20 sec

21 Mar Advanced Core (Strength & Power)

Planche Progressions 1 min total
Lever 1 min total


5X
Muscle ups 3- 5
Double KB Front Squat 5 (heavy)
1 min rest

5X
Dragon Flag Or Straight Leg Raises (Slow up & down) 5
Planche Pushups (one leg on ball) 5

DBL KB Swings (Heavy) 10
Hangboard 10 sec
1 minute rest

21 Mar Conditioning Core (Strength & Power)

Lateral Hip Dips 20 l/r

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

18 Mar Advanced Core (Obj: General 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

18 Mar Conditioning Core (Obj: General Conditioning)

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)

16 Mar Advanced Core (Obj: General Conditioning)

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


KB Snatch 10 (55#/35#)
Burpees (ladder 1-10)
(10 total sets, go one rep up the ladder for each set)


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

16 Mar Conditioning Core (Obj: General 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

14 Mar Advanced Core (Obj: General Conditioning)

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

Core Ladder: 10,8,6,4,2
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

14 Mar Conditioning Core (Obj: General Conditioning)

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.)

11 Mar Advanced Core (Obj: General 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

11 Mar Conditioning Core (Obj: 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

9 Mar Advanced Core (Obj: General 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

9 Mar Conditioning Core (Obj: General 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

7 Mar Advanced Core (Obj: General 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

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

7 Mar Conditioning Core (Obj: 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

4 Mar Advanced Core (Obj: General 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
KB Frog Squat 10
Ankle Touches 10 (l/r)
Pullups w/ weight 10

4 Mar Conditioning Core (Obj: General 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)

2 Mar Advanced Core (Obj: General 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

2 Mar Conditioning Core (Obj: General Conditioning)

Planche 5 minutes

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

Bar Work:
Rollups 10 3x
Pushups 10

Pullups 10 3x
Dips 10

Straight Leg Raises 10 3x
Bench Jumps 10

28 Feb Advanced Core (Obj: Conditioning & Stability)

3 minutes)
Planche (1 Balls)

1 leg halos (10 l/r each leg)


(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

28 Feb Conditioning Core (Obj: General 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

25 Feb Advanced Core (Obj: Conditioning & Stability)

(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

25 Feb Conditioning Core (Obj: Conditioning & Stability)

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 up 10
Ankle Touches 10 (l/r)
Goblet squats 10 3 /#

23 Feb Advanced Core (Obj: Conditioning & Stability)

Ball Planche 3 min

Pushups 50
Pullups Max +3

10 min Tacfit
Tactical Popup 10
Swinging Tripod 10 l/r
Spinal Rock Drop 10
Swinging Planche 10 l/r

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

23 Feb Conditioning Core (Obj: Conditioning & Stability)

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

21 Feb Advanced Core (Obj: Conditioning & Stability)

(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

21 Feb Conditioning Core (Obj: Conditioning & Stability)

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

18 Feb Advanced Core (Obj: Mobility & Recovery)

Extended Mobility Warm Up

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

3X
Figure 4's

18 Feb Conditioning Core (Obj: Mobility & Recovery)

Extended Mobility Warm Up

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

16 Feb Advanced Core (Obj: Mobility & Recovery)

Mobility 500’s
Squats 100
Pushups 50
Pullups (or Negatives) 5-10
Side Bends 25 l/r
Toe Touches 50
Rotations 25 l/r
Pullups (or Negatives )5-10
Rotator Scarecrows 25
Windmills 25 l/r
Hula Hoops 25 l/r 85
Pullups (or Negatives) 5 - 10
Torso Rotations 25 l/r
Russian Twists 25 l/r
Pump Stretch 10
Pullups (or Negatives) 5-10
Pushups 25
Squats 50

Tacfit – 10 min

16 Feb Conditioning Core (Obj: Mobility & Recovery)

Mobility 500’s
Squats 100
Pushups 50
Pullups (or Negatives) 5-10
Side Bends 25 l/r
Toe Touches 50
Rotations 25 l/r )
Pullups (or Negatives )5-10
Rotator Scarecrows 25
Windmills 25 l/r
Hula Hoops 25 l/r
Pullups (or Negatives) 5 - 10
Torso Rotations 25 l/r
Russian Twists 25 l/r
Pump Stretch 10
Pullups (or Negatives) 5-10
Pushups 25
Squats 50

Tacfit – 5 min

14 Feb Advanced Core (Obj: Mobility & Recovery)

Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner Stretch
• Pigeon Stretch

KB GRP’s: (10X) light weight
• Groiner To Squat Thrust 10
• KB Windmill 10
• Pushup Plus 10

14 Feb Conditioning Core (Obj: Mobility & Recovery)

Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner Stretch
• Pigeon K

KB GRP’s: (10X) light weight
• Groiner To Squat Thrust 5
• KB Windmill 5
• Pushup Plus 5

11 Feb Advanced Core (Obj: Stength Endurance)

Planche Prog

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

Stretch

11 Feb Conditioning Core (Obj: Stength Endurance)

Planche

Pullups Max +3 negatives
Pushups 50
Full ext. crunch 50
Squats 50
Pullups Max +3 negatives
Pushups 35
Full ext. crunch 35
Squats 35
Pullups Max +3 negatives
Pushups 20
Full ext. crunch 20
Squats 20

9 Feb Advanced Core (Obj: Stength 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 – Goblet Squats
3 – Dancing Bears
4 -- Jumpies

9 Feb Conditioning Core (Obj: Stength 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. Pullup Lockouts (Hold yourself at top of pullup or try a 90degree)
2. V-Sits
3. Planche Walkouts
4. Russian Twists

7 Feb Advanced Core (Obj: Stength 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

7 Feb Conditioning Core (Obj: Stength 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
Pull-ups 5 sec neg. 5
Pullups 5
1 min rest

3X
Reach throughs 15
Slow Flutter kicks 10 l/r

4 February 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
Pushups 30
Rest 1 min

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

4 February Conditioning Core (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

2 Feb Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

KB Snatches 100

Toy Machine 3X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

3X
1 KB Squats 10 l/r
Two finger hang (10 sec for both pairs)

3X
Pleasant Spanish (plyo pushups) Until Failure
Sloper hangs 20 sec

3X
Accelerations * Until Failure

*Accelerations: match grip on campus or rings. Pull up with one hand and reach to target rung with other. Return.

2 February Conditioning Core (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

Ball Work: Bridging, Back Extensions, Pushups, Planching

31 Jan Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min


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
• Jumpies
• KB Pullovers
• KB Bottoms up Isometric Pushups
• Finger Board

31 Jan Conditioning Core (Obj: Strength Endurance)

3 X 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

28 Jan Advanced Core (Obj: Strength Endurancer)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – Loaded Jumping Squats
3 – Dancing Bears
4 – Isometric Dragon Flag

28 Jan Conditioning Core (Obj: Strength Endurancer)

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

26 Jan Advanced Core (Obj: Strength Endurancer)

Ball Planche (3 min)

100 KB Snatches

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

Super Set:
Pushup Burnouts
Armadillos 45sec

26 Jan Conditioning Core (Obj: Strength Endurancer)

Planche

Loaded Jumping Squats (light weight) 30

10X
Floor Wipers 100

3X
Frenchies 1 set

3x
Type writers 20 sec

24 Jan Advanced Core (Obj: Strength Endurancer)

Ball Planche
Lever

Tabata: Weighted Lunge

3X
Modified Iron Cross 10 sec l/r

Floor Wipers 100

3X
Frenchies 3 (all the up, 45, 90, 135)

24 Jan Conditioning Core (Obj: Strength Endurancer)

10X
Burpee Pullups 5
Windshield Wipers (floor) 5

As fast as possible

21 Dec Advanced Core (Obj: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5 DBL KB Jumping Squat 5
Muscleups 5

5X
KB Manmakers (hvy) 5
(C&P, Thrust Kick, Pushup)
KB Russian Twist 10
1 min rest

21 Dec Conditioning Core (Obj: Strength & Power)

Reach Throughs 30

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

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

Reach Throughs 30

19 Dec 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 6 (3 l/r)
KB Kneeling Squat 5 l/r
Rest 1 min

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

19 Dec 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

17 Dec Advanced Core (Obj: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Switch Grip Pulls 5
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

17 Dec Conditioning Core (Obj: Strength & Power)

Planche 3 min

(Explode up)
5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Squats 20

(Explode up)
5X
Dips 5
Box Jumps 25

(Slow and controlled)
5x
Circle Pushups 5 l/r
Heel touches 25 l/r

14 Jan Advanced Core (Obj: Strength & Power)

Agility Circuit

5X
½ Turkish Getup 6 l/r
Renegade Row 6 l/r
Ice Cream Makers 6

5X
Double Snatch 6
Double KB Windmill 6 l/r
Rollup Pullups 6

14 Jan Conditioning Core (Obj: Strength & Power)

5X
Pullups w/ 5 sec negative 3 -5
Circle Pushups 3-5l/r
Jumping Lunges 10 l/r
V- Sits w/ weight 10# / 25# 10
Russian Twists 25# / 35# 10 l/r

5X
Horizontal Pulls 3-5
Dips 3-5 (Load with weight if easy)

12 Jan Advanced Core (Obj: Strength & Power)

Planche Progressions 1 min total


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

5X
KB Overhead Lunges 5 l/r
Muscleups 5
Burpees 10

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

12 Jan Conditioning Core (Obj: Strength & Power)

Planche

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

Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r

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

10 Jan Advanced Core (Obj: Strength & Power)

Planche Progressions 1 min total

5X (all heavy)
- Dbl KB Clean & Press 5
- Jumping Lunges 10 l/r

5X
- KB Bridge Press 5 l/r
- Weighted Pullups 5

5X
- Windshield Wipers 5 l/r
- Weighted Finger hang 5

10 Jan Conditioning Core (Obj: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r (If easy - do pistols)
Reach Throughs 30

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

7 Jan Advanced Core (Obj: Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
Muscleups 5
KB Frog Hack Squat 5

5X
SLR (light weight ) 5
Handstand Pushup 5
Finger rolls 15-25

7 Jan Conditioning Core (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#

5 Jan Advanced Core (Obj: Strength & Power)

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

5X
Turkish Get ups (Hvy) 3-5 l/r
Finger Rolls 15-25
1 min rest

5X
Weighted Pullups ( hvy) 5
Dragon Flag / SLR 5
1 min rest

KB Snatch 100

5 Jan Conditioning Core (Obj: Strength & Power)

Planche

5X
Pullup 5
Clapping Pushups 5
Russian Twist (W – 35# / M – 45#) 5 l/r
Airborne Pistols 3-5 L/R

Bar work super set 2X
Type Writers 20 sec
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
Weighted Hanging Crunches 20 sec

3 Jan Advanced Core (Obj: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total


5X
Muscle ups 3- 5
Double KB Front Squat 5 (heavy)
1 min rest

5X
Dragon Flag Or Straight Leg Raises (Slow up & down) 5
Planche Pushups (one leg on ball) 5

DBL KB Swings (Heavy) 10
Hangboard 10 sec
1 minute rest

3 Jan Conditioning Core (Obj: Strength & Power)

Lateral Hip Dips 20 l/r

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