30 June Combined Core Class (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 10 l / r


(5 Minutes)
Turkish Get-Ups

25 June Combined Core Class (Objective: Stabization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral (1 KB) deadlifts 10 l/r
Single leg contra-lateral (1 KB) 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

23 June Combined Core Class (Objective: Stabization & Conditioning)

3 min
Ball Planche

Pushups 50
Pullups Max +3

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
Pullups Max +3

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

Pushups 50
Pullups Max +3

21 June Combined Core Class (Objective: Stabization & Conditioning)

(3 minutes)
Ball Planche (focus on balance)

3x
Single leg ipsi-lateral deadlifts 10 l/r
Single leg ipsi-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

18 June Combined Core Class (Objective: Mobility)

Planche

Lever

5X
KB Alligator Crawl
KB lunge Stretches

5X
SOTS Press 5X l/r
Muscleups 2X
Wall Slides 5X

3X
HAM
(Inchworm?)

16 June Combined Core Class (Objective: Mobility)

Planche 3 Minutes
Wall Slides

Spetznaz Traverse 1
Figure 4’s (Figure 8’s?)

10 min
Kettle Bell Flow:
• Lateral Planche Snatch
• Low Spin to ½ Turkish Getup
• Full Turkish Getup to Windmill
• Down to ½ T Getup
• Spin to Lateral Planche

5X Alligator Crawl / Instep Lunge

14 June Combined Core Class (Objective: Mobility)

5X
Loaded HUG (w/ light weights) 5X l/r
KB GRP’s: (10X)
• Groiner To Squat Thrust
• Renegade Row
• Pushup

11 June Advanced Core (Objective: Mobility)

Planches

3X
Walking Lunges w/ KB Snatch 40 (20 l/r)
Pushup Plus 20
Muscleups 5

11 June Core Conditioning (Objective: Mobility)

5X
Walking Lunges w/ light mil.press 40 l/r
Pushup Plus 10
L-Sit Traverse 1 (Hold arms at a 90 degree)

9 June Advanced Core (Objective: Mobility)

Ball Planche

5X
Kipping Pullups 5
Wall Slides 5

5X
Lawn mowers 5X l/r
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows:

Loading (If time)

9 June Core Conditioning (Objective: Mobility)

Planche

5x
Jumping Burpees 5-10
Ankle Touches 20 l/r

Mobility Complex 5X:
• Squat Complex: Deep squats, Lateral Squats, Split Squats 5X
• ROSS: Roll Over to Straddle Stretch 5X
• Wall Slides 5X

HAMS: Instep lunge stretch/Hip Drop/ Pigeon/ Frog/ Duckwalk (10 steps) 3x

7 June Advanced Core (Objective: Mobility)

Ball Planche

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

Mobility Set 2: 3X
Crabwalk up & down stairs 3X
Stability ball – Turkish Situps 10 l/r

Spetznaz traverse

7 June Core Conditioning (Objective: Mobility)

Ball Planche

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

4 June Advanced Core (Objective: Anaerobic Endurance)

Planche

Pullups Max +3 negatives
Pushups 75
Full ext. crunch 75
Squats 75
Pullups Max +3 negatives
Pushups 50
Full ext. crunch 50
Squats 50
Pullups Max +3 negatives
Pushups 25
Full ext. crunch 25
Squats 25

2 June Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(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 10 L/R
Planche Piston & Twist 3

2 June Core Conditioning (Objective: Anaerobic 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. Pullups holds (Hold yourself at the top of a pullup position)
2. V-sits
3. Planche Walkouts
4. Russian Twists