30 Aug Combined Core (Objective: Mobility & Recovery)

Ball Planche

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

Mobility Set 2: 3X
Crabwalk w/plate 3X
Stability ball – Turkish Situps 10 l/r

Ring Traverse 3

27 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)
Wall tuck

(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 15 L/R
Planche Piston & Twist 3

25 Aug Combined Core (Objective: Anaerobic Endurance)

Planche
Wall Tuck

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

Pullups Max +3 negatives
Pushups 75
Squats 50
KB Floor Wipers 20

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

Stretch

23 Aug Combined Core (Objective: Anaerobic Endurance)

Warm up
Wall Tuck

Bicycles 50 l/r

3x (No Break)
Outside Inside Pushups 20
Planche Walkouts 10
Planche (4pt) 1 min

5X
Frenchies 1-2
Jump Squats 15
Dbl KB Swings 30

Russian Twists 50 l/r

Stretch

20 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 – J.B.’s

Max pull ups 5 (2 min rest)

18 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

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

Snatches 50
Clean & Press 50

Toy Machine 5X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

10 Min Tacfit
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

16 Aug Combined Core (Objective: Anaerobic Endurance)

Planche 3 min
Lever 1 min


Ladder 1-12-1
Pujlups (Chest high if you can)

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
• KB Floor Press
• KB Pullovers
• KB Bridge Press

13 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche pushups
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Overhead Squat
3 – Dancing Bears
4 – J.B.’s

10 min:
10 figure 8’s, 10 High Pulls, 5 Lunges, 10 Snatch, 5 KB Bottoms Up Pushups

11 Aug Combined Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

10 min Xfit:
10 Pushups
10 Crunches
10 Squats

10X
Burpee Pullups 5
Squat & Sots Press 5

100 KB Snatches

6 Aug Combined Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
Dbl KB Suitcase Squat (xplode up) 5 l/r
Muscleups 5

5X
KB Manmakers (hvy) 5
KB Russian Twist 10
1 min rest

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

4 Aug Combined Core (Objective: Strength & Power)

Planche Prog 1 min total
Handstand 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 10 (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

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2

2 Aug Combined Core (Objective: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8

5X
Switch Grip Pulls 5
Weighted Dips 5
Dble KB Lunges 5 l/r

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2
- Spinal Rock Drop 2
- Springing Tripod 2
- Swinging Plank 2