30 Mar Advanced Core (Strength & Power)

Planche Progressions 1 min total


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

5X
KB Overhead Lunges 5 l/r
Muscleups 5
Burpees 10

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

30 Mar Conditioning Core (Obj: Strength & Power)

Planche

Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec

28 Mar Advanced Core (Strength & Power)

Planche Progressions 1 min total

5X (all heavy)
- Dbl KB Clean & Press 5
- Jumping Lunges 10 l/r

5X
- KB Bridge Press 5 l/r
- Weighted Pullups 5

5X
- Windshield Wipers 5 l/r
- Weighted Finger hang 5

28 Mar Conditioning Core (Obj: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r (If easy do pistols)
Reach Throughs 30

5X
Pullups 3-5
Dips 3-5
Hanging Straight Leg Extensions 3-5
Rest one minute

25 Mar Advanced Core (Strength & Power)

Planche Progressions 3 min
Lever 1 min total

5X
Muscleups 5
KB Frog Hack Squat 5

5X
SLR (light weight ) 5
Handstand Pushup 5
Finger rolls 15-25

25 Mar Conditioning Core (Obj: Strength & Power)

Planche

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

5X
Pull ups 5
(Depending on your ability go chest high (power) or 5 sec negatives (strength) )
Circle Pushups 5 l/r
Russian Twists 20 25# / 35#

23 Mar Advanced Core (Strength & Power)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min

5X
Turkish Get ups (Hvy) 3-5 l/r
Finger Rolls 15-25
1 min rest

5X
Weighted Pullups ( hvy) 5
Dragon Flag / SLR 5
1 min rest

KB Snatch 100

23 Mar Conditioning Core (Obj: Strength & Power)

Planche

5X
Pullup 5
Clapping Pushups 5
Russian Twist (W – 35# / M – 45#) 5 l/r
Airborne Pistols 3-5 L/R

Bar work super sets 2X
Type Writers 20 sec
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
Weighted Hanging Crunches 20 sec

21 Mar Advanced Core (Strength & Power)

Planche Progressions 1 min total
Lever 1 min total


5X
Muscle ups 3- 5
Double KB Front Squat 5 (heavy)
1 min rest

5X
Dragon Flag Or Straight Leg Raises (Slow up & down) 5
Planche Pushups (one leg on ball) 5

DBL KB Swings (Heavy) 10
Hangboard 10 sec
1 minute rest

21 Mar Conditioning Core (Strength & Power)

Lateral Hip Dips 20 l/r

5X
Pull ups 5 sec negatives 5
Tiger or Handstand Pushups 5
Turkish Situp 5 l/r
(4 sec return to ground
Airborne squats 5

18 Mar Advanced Core (Obj: General 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

18 Mar Conditioning Core (Obj: General Conditioning)

5x
Clapping Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Horiztonal Pull-ups 10
Heel Touches 30 (15 l/r)
Chin-ups 10
Oblique Crunches 30 (15 l/r)

16 Mar Advanced Core (Obj: General Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)


KB Snatch 10 (55#/35#)
Burpees (ladder 1-10)
(10 total sets, go one rep up the ladder for each set)


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

16 Mar Conditioning Core (Obj: General 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

14 Mar Advanced Core (Obj: General Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Core Ladder: 10,8,6,4,2
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

14 Mar Conditioning Core (Obj: General Conditioning)

5X (No Rest!)
Horizontal Pull-ups 10
Turkish-Situps 10 l/r
Russian Twists 10l/r
Dips 10
Lunges 10 l/r


Double stair jump /Burpees (10) 4x
(Jump up stairs, feet together, skip a step.)

11 Mar Advanced Core (Obj: General Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

(1 minute total)
Ice Cream Makers

10X – For time
Pullups 10
Pushups 20
Ab of choice 30

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

11 Mar Conditioning Core (Obj: 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

9 Mar Advanced Core (Obj: General Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

Pullups 50

KB 300’s:
Snatch 30
High Pull 30
Plyo KB Pushups 30
Swing 30
Side Press 30
Plyo KB Pushups 30
Snatch 30
Windmills 30
Swings 30
Pullovers 30
3X
Armadillos
Leg Throws

9 Mar Conditioning Core (Obj: General Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
10 Deep Squats


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

7 Mar Advanced Core (Obj: General Conditioning)

Agility Circuit:
Ball Balance 1 min
BOSU/Balance Disk one leg toe touches 10 l/r (or 1 min)

(1 minute total)
Ice Cream Makers

V- Sits 50
Burpee Pullups 50

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

7 Mar Conditioning Core (Obj: 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

4 Mar Advanced Core (Obj: General Conditioning)

(1 minute total)
Floor plank

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


(1 minute total)
Lever

3X
Reach Through 10
KB Frog Squat 10
Ankle Touches 10 (l/r)
Pullups w/ weight 10

4 Mar Conditioning Core (Obj: General Conditioning)

Planche 5 Minutes

3X
Single leg toe touch 10 l/r
Wall slides 10

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

2 Mar Advanced Core (Obj: General Conditioning)

Planches w/ Pushups

(15 minutes)
KB Complex
-Figure 8 & catch 5 l /r
- Swing 5 l/r
- Snatch 5 l/r
- Windmill 5 l/r
- Renegade Rows 5 l/r

3X
Pullups Max +3 Negatives
Pushup Burnouts (max pushups, Max knee pushups, max planche at half-way pushups position)

(5 Minutes)
Turkish Get-Ups

2 Mar Conditioning Core (Obj: General Conditioning)

Planche 5 minutes

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

Bar Work:
Rollups 10 3x
Pushups 10

Pullups 10 3x
Dips 10

Straight Leg Raises 10 3x
Bench Jumps 10