Warm Up
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups
Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down
Wednesday, November 30, 2011
30 November Core Conditioning (Obj: Endurance & Agility)
Warm Up
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas: :20 exercise/:10 rest X8
• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge
Cool down
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas: :20 exercise/:10 rest X8
• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge
Cool down
Monday, November 28, 2011
28 November Advanced Core (Obj: Endurance & Agility)
Warm Up
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
Tabatas: :20 exercise/:10 rest X8
• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap
Cool down
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
Tabatas: :20 exercise/:10 rest X8
• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap
Cool down
28 November Core Conditioning (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Friday, November 25, 2011
25 Nov Advanced Core (Obj: Endurance and Agility)
Warm up well
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min
Cool down/ stretch
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min
Cool down/ stretch
25 Nov Conditioning Core (Obj: Endurance and Agility)
Warm up well
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Wednesday, November 23, 2011
23 Nov Advanced Core (Obj: Endurance and Agility)
Warm up well
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist
Cool down/ stretch
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist
Cool down/ stretch
23 Nov Conditioning Core (Obj: Endurance and Agility)
Warm up well
Pull up Pyramid: X (3’s) 3-12-3
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Pull up Pyramid: X (3’s) 3-12-3
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Monday, November 21, 2011
21 Nov Advanced Core (Obj: Endurance and Agility)
Warm up well
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings
Cool down/ stretch
Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings
Cool down/ stretch
21 Nov Conditioning Core (Obj: Endurance and Agility)
Warm up well
Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Friday, November 18, 2011
18 November Advanced Core (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls
Tabatas (:20 move/ :10 rest) X 8
• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead
Cool down/ stretch
Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls
Tabatas (:20 move/ :10 rest) X 8
• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead
Cool down/ stretch
18 November Core Conditioning (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Wednesday, November 16, 2011
16 November Advanced Core (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist
Cool down/ stretch
16 November Core Conditioning (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Monday, November 14, 2011
14 November Advanced Core (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups
Tabatas (:20 move/ :10 rest) X 8
• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead
Cool down/ stretch
14 November Core Conditioning (Obj: Endurance & Agility)
Warm up well
Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups
Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:
• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups
Cool down/ stretch
Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups
Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:
• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups
Cool down/ stretch
Friday, November 11, 2011
11 November Advanced Core (Obj: Power)
Warm up well
6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10
6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10
11 November Conditioning Core (Obj: Power)
Warm up well
Ladders: Pull up Chin down 1 – 5, 1-5
Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats
4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60
Cool down / stretch
Ladders: Pull up Chin down 1 – 5, 1-5
Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats
4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60
Cool down / stretch
Wednesday, November 9, 2011
9 November Advanced Core (Obj: Power)
Warm up well
5X
• Manmakers 6
• Marine Pushups 3
Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups
5X
• Manmakers 6
• Marine Pushups 3
Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups
9 November Conditioning Core (Obj: Power)
Warm up well
Pullup pyramids 1,2,3,4,5,4,3,2,1
6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60
*alternate l/r each set
Cool down/ stretch
Pullup pyramids 1,2,3,4,5,4,3,2,1
6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60
*alternate l/r each set
Cool down/ stretch
Monday, November 7, 2011
7 November Advanced Core (Obj: Power)
Warm up well
Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats
4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60
Cool down / stretch
Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats
4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60
Cool down / stretch
7 November Conditioning Core (Power)
Warm up well
Ladders: Pull up Chin down 1 – 5, 1-5
Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats
4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60
Cool down / stretch
Ladders: Pull up Chin down 1 – 5, 1-5
Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats
4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60
Cool down / stretch
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