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Friday, August 31, 2012

31 August Combined Core (Obj: Fullbody - isometric emphasis)


Warm up

(Do all A then all B then C)
A  5X
·          Pushups 5 sec hold        Near failure
·          Squat 5 sec hold             Near Failure
·          Kettlebell swings            20
·          Rest :60

B 5X
·          3 pt plank  :30 l/r
·          Frenchies    2-3
·          Sprawls    20
·          Rest :60

C 2X
·          Russian Twist & Press 20 l/r
·          Overhead Tripod Reach  20  l/r
·          Box Jump   50
Rest :60

Wednesday, August 29, 2012

29 Aug Combined Core (Obj: Deep Strength& Body Control)


Warm up Well (shoulders in particular)

2X
Pull up to Archer – High Rings     10 l/r
Up & Over to L-Sit – High Rings    10
KB swings   25
Rest 2 min

2X
Windshield Wipers  - High Rings  10 l/r
Dips to L-Sit                                      10
Sprawls   25
Rest 2 min

2X
Pistols (w assist if needed)    10 l/r
3-Pt SLR                                     10 l/r
Thrusters            25
Rest 2min

Monday, August 27, 2012

27 August Combined Core (Endurance & Agility)


800 m

10X
Bear Crawl 20m
Alligator Walk 20m
Skater Hops 20m
Walking Planque 20m
Twisting Sumo Squats 20m
Lunge 20m
Rest: 45

800 m

Friday, August 24, 2012

24 August Combined Core Class (Obj: Agile Strength)


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              3-5

Wednesday, August 22, 2012

22 Aug Combined Core Class (Obj: Explosive Strength)


Warm Up Well

8 sets Downward ladder (Reps 8,7,6…)
·           Mt Climber Switch Kicks
·          Box Jump Burpees
·          Lateral Plyo Pushups to Low Squat
·          Crab Turnover into 1 Leg Pushup
·          Mt Climber Plyo Claps
·          Rolling Decksquat into Pushup
·          2 Pushups/2 Hop squats
·          Rest 2 min

Monday, August 20, 2012

20 Aug Combined Core Class (Obj: Agility/Cardio)


Warmup:
Half Mile Jog
Mobility Drills
·          Propellors :30 each direction
·          Knee Infinities :30 each leg
·          Cat Dog Spinal Wave :60
·          Contra-lat. kick/toe touch :30 each side
·          Tea Ceremony :30 each direction
·          Torso Rotations :30 each direction

Circuit: Do A then B 10X*
A)
Burpees 5
Sprint     20 m
Shuffle 20 m
Back Sprint 20 m
Shuffle 20 m
Rest :30

B)
Burpees 5
Bear Crawl 20 m
Grapevine 20m
Crabwalk 20 m
Grapevine 20 m
Rest :30

*If working out in gym substitute sprints with stairs or jump rope. Grapevine also on stairs. 

Friday, August 17, 2012

17 August Combined Core (Obj: Quick Burn / Advanced Conditioning)


Warm up

(Do all A sets, then B, then C)

A) 3x
Double Military Press  :30 (med-hvy)
Bridging Hip Thrusts  :30 (med-hvy)
Box jumps :60
Rest :60


B)
Come-Again KB Bridge Press  :30 (med-hvy)
Goblet Squats  :30
Overhead Dbl KB Carry (stairs) :60
Rest :60

C)
Pullups (loaded if possible)  8
Crab Turnovers or JB’s  8 l/r (:30)
Sandbag Snatch (or press) to Sprawl :60

Wednesday, August 15, 2012

15 August Combined Core (Obj: High Metabolic Work)


Planche

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

Pullups Max +3 negatives
Pushups  75
Walking Lunges 50 r/l
KB Floor Wipers 20

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

Cool down

Monday, August 13, 2012

13 August Combined Core (Obj: Sprint Drills)


Warm Up
·          Run  800m
·          Mobility Drills
·          MuscleUps/Stathoms 5

·          Run - 200m
·          Bodyweight Squats - 20

·          Run - 200m
·           Push Ups - 50

·          Run  200m
·          Rolling Deck Squats - 20

·          Run - 200m
·          Multi-Directional Lunges -20 l/r

·          Run - 200m
·          Burpees - 20

·          Run – 200
-  MuscleUps/Stathoms 5

Friday, August 10, 2012

10 August Combined Core (Obj: Work Capacity)


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

Wednesday, August 8, 2012

8 August Combined Core (Obj: Work Capacity)


Ball Planche (3 min)

Pullup Pyramid 1-10-1

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

3X
Manmakers                  20
Rest                                2min

Pullup Pyramid 1-10-1

Monday, August 6, 2012

6 August Combined Core (Obj: Work Capacity)

Warm Up (Mobility)

(Medium Weights on bold)
 No rests

A) 
· Pushups 25
· Forward Lunge :15 l/r
· Back Lunge :15 l/r
· Split Leg Suitcase Squat :15 l/r
· Split Leg Press :15 l/r
· 2-Foot Jumps  :30 Fwd/Back
· Jumping Lunge :30
·  Pullups 5

B) 
· Diagonal Lunge Squat Reach Down*  :15 l/r
· Diagonal Lunge Squat & Press   :15 l/r
· Squat  :30
· Squat & Press  :30
· Lateral 2 Foot Jumps  :30 (Mogul Jumps)
· Jumping Jacks :30
· Pullups 5

C) 
· Diagonal Lunges   :15 l/r
· Cossack Squat   :15 l/r
· Squat   :30
· Squat & Press  :30
·  5 pt jumps :30**
· Jumping Jacks :30
· Duck to Pigeon Jumps*** :30
· Pullups 5
· Pushups 25




2X
·    Swings  :60
·    Dbl Press :20
·    Dbl Deadlift :20
·    Rest :20
·     High Swings :60
·    Upright Rows (Elbows at sides) :20
·    ½ Pushup Planche :20
·    Rest :20



2X
·    High Pulls :60
·    Pushups Superset (Close & Wide) :20
·    Upright Rows (Elbows Wide) :20
·    Rest :20
·    Dumbbell Flips :60
·    Side Step Planche :20
·    Lunges :20
·    Rest :20


Friday, August 3, 2012

3 Aug Combined Core (Obj: All day strength)


5x
Pullups Max +3 negatives
Rest :90

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

10 min
1 KB Swing                          10
Alligator Crawl 5 l/r
Farmer Carry (Stairs)     2

5 min
Ball Alphabet               :10 break after Z

Wednesday, August 1, 2012

1 Aug Combined Core (Obj: Feats of Enduring Strength)


Ball Planche (3 min)

2X
Pullups           25
Rest                :90

100 KB Snatches (or 200 Swings)

10X
Burpee 5
Thrusters 5
Juggle Rows 10 l/r