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
I've moved! (And changed my name!) ARG Core/Crux Strength is now: Arctic Athlete. Please join me at my new website www.arcticathlete.com
ANNOUNCEMENTS
Monday, August 30, 2010
Friday, August 27, 2010
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
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
Wednesday, August 25, 2010
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
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
Monday, August 23, 2010
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
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
Friday, August 20, 2010
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)
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)
Wednesday, August 18, 2010
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
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
Monday, August 16, 2010
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
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
Friday, August 13, 2010
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
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
Wednesday, August 11, 2010
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
10 min Xfit:
10 Pushups
10 Crunches
10 Squats
10X
Burpee Pullups 5
Squat & Sots Press 5
100 KB Snatches
Friday, August 6, 2010
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
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
Wednesday, August 4, 2010
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
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
Monday, August 2, 2010
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
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
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