ANNOUNCEMENTS


Monday, July 30, 2012

30 July Combined Core (Obj: Zombie Survival)


Run ½ mile
Muscleups 2 (or pull-ups/presses)
Run ¼ mile backwards
Muscleups 4 (or pull-ups/presses)
Run ½ mile
Muscleups 6 (or pull-ups/presses)
Run ¼ mile backwards

Tabata Finisher  8x  :20 exercise / :10 rest
·         -  Tabata 1: Planche Pushups
·         -  Tabata 2: Russian Twist
- Tabata 3: Mogul Squat Jumps

Friday, July 27, 2012

27 July Combined Core (Obj: Strength)


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

Tuesday, July 24, 2012

25 July Combined Core (Obj: Strength)


Warm Up

5X
KB Manmakers               5 - 8
Windshield Wipers            5 -8
Rest :60

5X
Weighted Dips             5
Dble KB Lunges            5 l/r
Rest :60

10 min X-fit
  • 180 Traveling Pushups 2 (There and back)
  • 180 Burpee Jumps 4 (There and back)
  • V-sits 8


Monday, July 23, 2012

23 July Combined Core (Obj: Strength)


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

Friday, July 20, 2012

20 July Combined Core (Obj: Strength & Power)


Planche Progressions    1 min total
Handstand  1 min


3X
Double KB Floor Press  6
KB Pullover                      6

3X
Thrusters (Heavy)  6
Double KB Windmill  6 l/r

5 min
Turkish Get up  - hvy 

Wednesday, July 18, 2012

18 July Combined Core (Obj: Power & Strength)


5  sets for each exercise before moving on. 1 min rest between sets.
-           Dbl KB Clean, Squat & Press  5
-           Dragon Flags / Levers  5
-           Dbl KB windmill  5
-           Weighted Pullups 5

Monday, July 16, 2012

16 July Combined Core (Obj: Conditioning)



Warm up ½ mile jog

Pullups 20

5X A-C
   A)
    Tactical Lunge  :40
     Rest :20
     KB Swing (3) to Wideleg Pushup (3) :40
     Sprint 50 Yards
      Rest :20

    B)
     Highpull :40 (alternate at :20)
     Rest :20
     Clean, Squat & Press :40 (alternate at :20)
     Sprint 50
     Rest :20

   C) 
     Turkish Situps :40 (alternate at :20)


Pullups 20




Friday, July 13, 2012

13 July Combined Core (Obj: High Stress Strength)


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

Wednesday, July 11, 2012

11 July Combined Core (Obj: Powerful Core)


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
Bridge Lateral Twists     10 l/r
Sideups                                                     5 l/r

10 min X - fit

Monday, July 9, 2012

9 July Combined Core (Obj: Lower Body Explosive Power)


½ Mile Slow Run (warm up)
Planche 5 min
Mobility drills

15 Pullups

4X
High knees 50 m
Grapevines L 25 m
Grapevines R 25m
Traveling Side Squats L  25m
Traveling Side Squats R  25m
Hurdles (alternate) 50

15 pullups

8X
Standing Broad Jump  4
10 Pushups
:30 rest

15 pullups

5X
Squat and Lateral Jump L/R  3
10 Pushups
:30 Rest

15 pullups

Monday, July 2, 2012

2 July Combined Core Class (Obj: Work Capacity)


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