29 Advanced Core WOD (Objective: Overall Conditioning)

Planche 3 min

Lever 1 min total

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

Arg Core!

29 Conditioning Core WOD (Objective: Overall Conditioning)

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

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

Arg Core!

27 January Advanced Core Workout

Ball Planche (2 minutes)

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

Superset Pyramid: 1-5-1
Pullup X 2 / Rollup-Sideup X 1

(15 minutes)
High Pulls (light wt) 20 L/R
Pump Stretch

27 January Conditioning

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

Supersets 2x:
Horizontal Pulls 3-5
Knee Ups 5-10

H-Pulls 3-5
Straight Leg Extensions 5-10

H-Pulls 3-5
Jumping Jacks 5-10 l/r

25 January Advanced Core WOD

(3 minutes)
Planche

(1 minute total)
Planche Progression

(1 minute total)
Lever

5x
Milkman Carry 8 Laps
Tiger or HSPU 10
Pullups 10
Straight Leg Raises 5

25 January Conditioning Core WOD

Planche

Lunges 50 each side
Reach thru’s 50

10x
Pullups 5
Pushups 10
Heel touches 15 (each side)

22 January Advanced Core

Ball Planche (3 minutes)

Lever (1 minutes total)

25 Pullups

5X
Lawnmower 5 l/r*
Stair run w/ weighted bag 10 laps
Planche Pushups 20

25 Pullups

* alt. exercise: H-Pulls/Pushups 10
- if you have one, use a mobility ball for feet

Arg Core!

20 January Advanced Core

Arg Core!

(3 minutes)
Ball Planche

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

(15 minutes)
KB High Pulls (Light wt) 15 L/R
Pump Stretch 5

5X
Clean & Mil. Press 10 L/R
Pull up to Straight Leg Raise 5-10

18 January Advanced Core

(3 minutes)
Planche

(1 minute total)
Planche Progression or 3 X 25 sets of Planche Pushups

(1 minute total)
Lever

(20 minutes)
Squats 10
Kick Throughs 10
Tiger or HSPU 10
Lawnmower (or T pushups) 10 (5 L/R)
Pullups 10

15 January Advanced Core

"Killer"

Warmup supersets:
3X
Ball Planche 2 min
Planche Pushups 25

Lever 1 min total

5X
Milkman's Carry* 25#/45# 8x
HSPU or Tiger Pushups 10
Pullups 20
Straight Leg Raises 10

Milkman's Carry: A milkman's carry is a one-handed carry. It's an asymmetric workout - designed to force your core to correct the imbalance created by the weight on one side of the body.

We make the carry a little better for arg core! To do the carry: Hold a plate (35# / 45#) by your side with a fingertip grip on the lip of the plate. Do 8 laps on the stairs, switching hands with each lap. / An alternative is to do 60 lunges and switch hands every ten steps - you can use any heavy object.

13 January Advanced Core

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

KB Sumo Deadlift 10

(15 minutes)
KB Swings (light wt) 30
Easy Stairs (Active Recovery) 4

(5 Minutes)
Turkish Get-Ups

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

11 January Advanced Core

(3 minutes)
Planche

(1 minute total)
Planche Progression

(1 minute total)
Lever

5x
Milkman Carry 8 Laps
Tiger or HSPU 10
Pullups 10
Straight Leg Raises 5

8 January Advanced Workout

Planche (3 Minutes)

Planche Progression (1 Minute total)

Lever (1 minutes total)

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


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

6 January Advanced Workout

(10 minutes)

RKC Wall Squats (face wall)             25 

Halos                                               10 L/R

Pump Stretch                                   5

(15 minutes)

KB Swings      (light wt)                   25

Easy Stairs (Active Recovery)         4

(5 Minutes)

Turkish Get-Ups                   Switch L/R each rep                       

Pyramid 1-5-1

(Planche Piston &Twist X 1 / Pull-up (w/Weight) X 2

4 January Advanced Workout

Advanced: Movement & Conditioning
(3 min.)
Planche                                

(1 min total)
First (frog) or Second (tuck) Progression Planche

• 1st progression (frog): hands on ground, knees on elbows, balance on hands - focus on tightening stomach & glutes - hold as long as you can. take a break then get back into it for a total of 1 minute in position.
  
• 2nd progression (tuck): Hands in same position. Knees are tucked to chest and not supported. All weight is supported by arms. Focus on staying tight. For 1 minute total. 

(1 minute total)
Lever

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


(1 Minutes)

Class Announcements

2010 Core classes are beginning. As we being - particularly for those of you that are newer - here are a couple things you should know:

1) Challenging: Arg Core is open to anyone who won't quit. You will be unapologetically worked. Whatever level you come in at - we will 'help' you find your limits - and push you to a new level.

2) Supplemental:   The workouts will provide a solid-stand alone fitness routine - but they are designed to supplement (not replace) other sport/job-specific training and activity.

3) Advanced or Conditioning?:  If you are asking this question - start with the Conditioning Class.

The Conditioning Class is strenuous. The focus is on learning and becoming comfortable with body-weight and multi-plane movements as well as intense circuits.  Areas of weakness will be discovered and built.

The Advanced Core is designed for climbers and other active, hi-performance athletes, military and others who need need and expect performance from their bodies.

2010 Training Begins - Now!

We will begin following the 2010 training schedules for both the Advanced and Conditioning classes beginning Jan the 4th (Monday.)

I will post 3 weekly routines for both the Advanced & Conditioning classes - so that you can follow along.

Feel free to make comments, post suggestions or questions!