ANNOUNCEMENTS


Monday, January 31, 2011

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

Friday, January 28, 2011

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

Wednesday, January 26, 2011

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

Monday, January 24, 2011

Friday, January 21, 2011

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

Wednesday, January 19, 2011

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

Monday, January 17, 2011

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

Friday, January 14, 2011

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)

Wednesday, January 12, 2011

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

Monday, January 10, 2011

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

Friday, January 7, 2011

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#

Wednesday, January 5, 2011

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

Monday, January 3, 2011

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