Warm up well
Pullups / Negatives 10
6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down
Friday, September 30, 2011
30 Sept Advanced Core (Obj: Functional Strength)
Warm up well
5X
Dbl Snatch 5X
Frenchies 1- 2
5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X
Cool down
5X
Dbl Snatch 5X
Frenchies 1- 2
5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X
Cool down
Wednesday, September 28, 2011
28 Sept Conditioning Core (Obj: Functional Strength)
Warm up well
Pullups / Negatives 10
6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
28 Sept Advanced Core (Obj: Functional Strength)
Warm up well
Pullups / Negatives M:25 /W:12
6x
• 1 KB Deep Squat (butt to ground) :35*
• Clapping Pushups :35
• Bent over row :35
• Russian Twists & Press :35 (Halfway through each twist press over head)
• Snatch :35*
• Rest :60
Pullups / Negatives M:25/W:12
*Alternate Left and Right with each round.
Pullups / Negatives M:25 /W:12
6x
• 1 KB Deep Squat (butt to ground) :35*
• Clapping Pushups :35
• Bent over row :35
• Russian Twists & Press :35 (Halfway through each twist press over head)
• Snatch :35*
• Rest :60
Pullups / Negatives M:25/W:12
*Alternate Left and Right with each round.
Monday, September 26, 2011
26 Sept Conditioning Core (Obj: Functional Strength)
Warm up well
Pullups / Negatives 10
6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
26 Sept Advanced Core (Obj: Functional Strength)
Warm up well
5x
1 Arm Sots Squat 5X l/r
Weighted Pullup 5X
Dragon Flags (or Straight Leg Raises) 5X
5X
Dbl Hang Cleans 5 l/r
Weighted Dips 5
Cool down/ stretch
5x
1 Arm Sots Squat 5X l/r
Weighted Pullup 5X
Dragon Flags (or Straight Leg Raises) 5X
5X
Dbl Hang Cleans 5 l/r
Weighted Dips 5
Cool down/ stretch
Friday, September 23, 2011
23 Sept Core Conditioning Class (Obj: Strength)
stretchWarm up well
Pullups / Negatives 10
6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
23 Sept Advanced Core Class (Obj: Strength)
Warm up well
5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8
5X
Weighted Lockoffs 4 (15 sec)
Weighted Dips 5
Dble KB Lunges 5 l/r
Cool down/ stretch
5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8
5X
Weighted Lockoffs 4 (15 sec)
Weighted Dips 5
Dble KB Lunges 5 l/r
Cool down/ stretch
Wednesday, September 21, 2011
21 Sept Core Conditioning Class (Obj: Strength)
Warm up well
Pullups / Negatives 10
6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
21 Sept Advanced Core Class (Obj: Strength)
Warm up well
Pullups / Negatives 20
6x
• 1Leg Romanian Deadlift Curl :35
• Bridge Press (Alternate/Stabilized) :35
• Bent Press :35*
• Bent Over Row (Alternate/Stabilized) :35
• Dragon Squat Lift Up :35*
• Clean & Jerk :35
• Rest :60
Pullups / Negatives 20
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 20
6x
• 1Leg Romanian Deadlift Curl :35
• Bridge Press (Alternate/Stabilized) :35
• Bent Press :35*
• Bent Over Row (Alternate/Stabilized) :35
• Dragon Squat Lift Up :35*
• Clean & Jerk :35
• Rest :60
Pullups / Negatives 20
*Alternate Left and Right with each round.
Cool down/ stretch
Monday, September 19, 2011
19 Sept Core Conditioning Class (Obj: Strength)
Warm up well
Pullups / Negatives 10
6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
19 Sept Advanced Core Class (Obj: Strength)
Warm up well
4X
Double KB Floor Press 6
Renegade Row 6 l/r
Weighted Pullups 6
4X
Dbl KB Clean & Jerk 6
KB Pullover & Press 6
5 min
Turkish Get up - hvy
Cool down/ stretch
4X
Double KB Floor Press 6
Renegade Row 6 l/r
Weighted Pullups 6
4X
Dbl KB Clean & Jerk 6
KB Pullover & Press 6
5 min
Turkish Get up - hvy
Cool down/ stretch
Friday, September 16, 2011
16 Sept Core Conditioning Class (Obj: Strength)
Warm up well
Pullups / Negatives 10
6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
16 Sept Advanced Core Class (Obj: Strength)
Warm up well
Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)
- Dbl KB Clean & Press 5
- Weighted Pullups 5
- Weighted Dips
- Windshield Wipers 5 l/r (slow & controlled)
Cool down/ stretch
Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)
- Dbl KB Clean & Press 5
- Weighted Pullups 5
- Weighted Dips
- Windshield Wipers 5 l/r (slow & controlled)
Cool down/ stretch
Wednesday, September 14, 2011
14 Sept Core Conditioning Class (Obj: Strength)
Warm up well
Pullups / Negatives 10
6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 10
6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60
Pullups / Negatives 10
*Alternate Left and Right with each round.
Cool down/ stretch
14 Sept Advanced Core Class (Obj: Strength)
Warm up well
Pullups / Negatives 20
6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60
Pullups / Negatives 20
*Alternate Left and Right with each round.
Cool down/ stretch
Pullups / Negatives 20
6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60
Pullups / Negatives 20
*Alternate Left and Right with each round.
Cool down/ stretch
Friday, September 9, 2011
9 September Combined Core (Obj: Strength)
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
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
Wednesday, September 7, 2011
7 September Combined Core (Obj: Strength)
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
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
Friday, September 2, 2011
2 Sept Combined (Obj: Gorilla Power)
1) Spetznaz Traverse - or Bar/Rope Exercise (20’ of climb/traverse)
From Russia With Love
2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5
3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)
From Russia With Love
2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5
3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)
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