29 Oct Advanced Core (Obj: 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
(C&P, Thrust Kick, Pushup)
KB Russian Twist 10
Fingrolls/Fingercurls 15-20

29 Oct Core Conditioning (Obj: Strength & Power)

Planche

5X
Goblet Squats 5 (35# / 55#)
Burpees 5

5X
Pull ups 5
Circle Pushups 5 l/r
Russian Twists 20 25# / 35#

27 Oct Advanced Core (Obj: Strength & Power)

Planche Prog 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
Hangboard 5 sec p,r,m/ 5 sec m,i

10 min Tacfit: One round of each, every minute, on the minute for 10 rounds.
- Tactical Popup 2-4
- Spinal Rock Drop 2-4
- Springing Tripod 2-4
- Swinging Plank 2-4

27 Oct Core Conditioning (Obj: Strength & Power)

Planche

10 minutes
Clapping Pushups 5
TurkIsh Sit ups 3-5 L/R
Airborne Pistols 3-5 L/R

Barwork Super Sets: Each exercise 5X then move on:
Bar work followed by 5 Horizontal Pulls:
Type Writers 20 sec
Knee Ups 5-8
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
Weighted Hanging Crunches 20 sec

25 Oct Advanced Core (Obj: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8
Fingerrolls or finger curls 15-20

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

25 Oct Core Conditioning (Obj: Strength & Power)

Lateral Hip Dips 20 l/r

6X
Pull ups 5 sec negatives 5
Plyometric Pushups 5
Turkish Situp ) 5 l/r
(4 sec return to ground
Tiger Pushup 5
Airborne squats 5 l/r

22 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

22 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

22 October Core Conditioning (Objective: Conditioning)

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

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

20 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total

5X
Dbl KB Military Press 5
Weighted Pullup 5
Burpees 10

5X
Dble KB front squat 5
Double KB hvy swing 5
Burpees 10

3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

20 October Core Conditioning (Objective: Conditioning)

Planche

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

Supersets (x2): Bar work/Horizontal Pulls (5-10):
Knee Ups 15-25
Straight Leg Extensions 15-25
Jumping Jacks 15-25 L/R
L-Sits L/C/R 5 sec

18 October Core Conditioning (Objective: Conditioning)

5X (No Rest!)
Horizontal Pull-ups 5-10
T-Pushups 10
Crunches 10 x 5 sec hold
Dips 10
Jumping jacks :30 sec

Double stair jump 4x

3X
Crunches 25
Rev Crunches 25
FullBody Ext. 25
Russian Twists 25

18 October Advanced Core (Objective Strength & Power)

Planche Progressions 1 min total

Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)
- Dbl KB Clean & Press 5
- KB Press on Mobility Ball 5 l /r Dbl KB box squats (explode up) 5
- Weighted Pullups 5
- Windshield Wipers 5 l/r-

15 Oct Core Conditioning (Objective: General Conditioning)

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

5x
Bicycles 30
Reach Throughs 25
Pushups 20
Dips 15
Pull-ups 5

15 Oct Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one motion swing to an L-sit and do dips)
Turkish Situps (4 sec down) 5 l/r

5X
Muscleups 5
KB Hack Squat 5
Sots Press 5

5X
Pistol 5 l/r
Elephant Walk 5
Russian Twists w/ KB 10

13 Oct Core Conditioning (Objective: General Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
5 Airborne Squats l/r


Pullups: 1,2,3,4,5,6
Chinups: 6,5,4,3,2,1


Kickboxer I (Heel to Butt) 25
Kickboxer II(90degree) 25
Kickboxer III (Straight leg) 25

13 Oct Advanced Core (Objective: Strength & Power)

Tiger Pushups 10
Planche (5 minutes)
Tiger Pushups 10
Lever (1 min )
Tiger Pushups 10

Pyramid circle pull-ups 1- 5-1 (alternate direction with each set)

5X
Weighted Crunch Pullups 5
Dbl KB Clean&Press to Overhead Squat 5
1 min

5x
Double KB Snatch 5
Planche Pushups on Ball 5

5X
Marine Pushups 5/ Elephant Walk 5
Sideups

11 Oct Core Conditioning (Objective: General Conditioning)

5X (No Rest!)
Pull-ups 5-10
Pushups 10-20
Dips 10
Stairs skip step 4x

3X
Full Extension Crunch 25
Ankle Touches 25
Bicycles 25
Russian Twists 25

11 Oct Advanced Core (Objective: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15


*Or Pullups & Dips

8 Oct Advanced Core (Objective: Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

8 Oct Conditioning Core (Objective: Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Kickstarts 10 (l/r) 35# / 45#

6 Oct Advanced Core (Objective: Conditioning)

Ball Planche (2 minutes)

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

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

3X – Bar work
Switches 10
Side ups 3-5l/r
Triangle Pullups 3-5 l/r
Straight Leg Extensions 10

6 Oct Conditioning Core (Objective: Conditioning)

Planche 5 minutes

Overhead Walking Lunges: 50 l/r 25#/45#

Bar Work: (each set 3X)
Rollups 10
Pushups 10

Pullups 10
Dips 10

Straight Leg Raises 10
Bench Jumps 10

4 Oct Conditioning Core (Objective: Conditioning)

Planche 5 Minutes

Tiger Pushups 5-10
Reach Throughs 30
Tiger Pushups 5-10


Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

Tiger Pushups 5-10
Russian Twists 30 l/r
Tiger Pushups 5-10

4 Oct Advanced Core (Objective: Conditioning)

Planche (3 minutes)

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

1 Oct Conditioning Core (Obejctive: Conditioning & Stabilization)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

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

1 Oct Advanced Core (Obejctive: Conditioning & Stabilization)

(3 minutes)
Planche

(1 minute total)
Lever

10X – For time
Pullups 5
Pushups 10
Ab of choice 15

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r