Warmup
Weighted pull-ups (light weight)
2 X 10
2X
2 Min Exercise / 1 min active rest
• Clean & Press / Airsquats
• Windmills / Cossack lunge
• Turkish Getups / Dbl Stair Hop
• Woodchoppers / Lateral Jumpovers
• Weighted Pullup 10
Friday, December 30, 2011
30 Dec Advanced Core (Obj: Endurance & Cardio)
Warm up
A 5X
Manmakers 10
Pullups 5-10
B 5X
Stair Runs 45#/35# 2x
Pushups 20
Planche 1min
A 5X
Manmakers 10
Pullups 5-10
B 5X
Stair Runs 45#/35# 2x
Pushups 20
Planche 1min
Wednesday, December 28, 2011
28 Dec Advanced Core (Obj: Endurance & Cardio)
The Perfect 7
1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)
2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists 25 l/r
Squats 30 (M 55/ W 35)
3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r
4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30
5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30
6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30
7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30
1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)
2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists 25 l/r
Squats 30 (M 55/ W 35)
3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r
4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30
5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30
6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30
7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30
28 Dec Conditioning Core (Obj: Endurance & Cardio)
Warm up
A 5X
Manmakers 10
Pullups 5 - 10
B 5X
Stair Runs 45#/35# 2x
Pushups 20
Ring & Lever Progressions 30 sec
- 4pt , 3pt, 2 pt
- Pulls
- Leg Sweeps
A 5X
Manmakers 10
Pullups 5 - 10
B 5X
Stair Runs 45#/35# 2x
Pushups 20
Ring & Lever Progressions 30 sec
- 4pt , 3pt, 2 pt
- Pulls
- Leg Sweeps
Monday, December 26, 2011
26 Dec Conditioning Core (Obj: Endurance & Cardio)
Warm up
3X
Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 10
KB Juggle Rows 20
Diamond Pushups 25
Russian Twists
Pullups 5
Farmers Walk (100ft/hvy)
3X
Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 10
KB Juggle Rows 20
Diamond Pushups 25
Russian Twists
Pullups 5
Farmers Walk (100ft/hvy)
26 Dec Advanced Core (Obj: Endurance & Cardio)
Warm up
3X
Planche Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 15
KB Juggle Rows 20
Diamond Pushups 25
Windshield Wipers
Pullups 10
Farmers Walk (100ft/hvy)
3X
Planche Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 15
KB Juggle Rows 20
Diamond Pushups 25
Windshield Wipers
Pullups 10
Farmers Walk (100ft/hvy)
Friday, December 23, 2011
23 Dec Advanced Core (Obj: Endurance & Cardio)
Pullups 25
3X (Don’t stop moving)
Double KB Swings 10
Double KB Push Presses 10
Double KB Hi Pulls 10
Double KB Windmills 5 l/r
Double KB Snatch 10
Pushups 50
Rest 1 min
Pullups 25
3X (Don’t stop moving)
Double KB Swings 10
Double KB Push Presses 10
Double KB Hi Pulls 10
Double KB Windmills 5 l/r
Double KB Snatch 10
Pushups 50
Rest 1 min
Pullups 25
23 Dec Conditioning Core (Obj: Endurance & Cardio)
Pullups 15
3X (Don’t stop moving)
Air quats 10
Push Press 10
Lunges 10 l/r
Back Extensions 10
Jumping Lunges 10 l/r
Pushups 50
Rest 1 min
Pullups 15
3X (Don’t stop moving)
Air quats 10
Push Press 10
Lunges 10 l/r
Back Extensions 10
Jumping Lunges 10 l/r
Pushups 50
Rest 1 min
Pullups 15
Wednesday, December 21, 2011
21 Dec Advanced Core (Obj: Endurance & Cardio)
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
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
21 Dec Conditioning Core (Obj: Endurance & Cardio)
Planche 3 min
Spartan Jog:
Pull Ups 10
Run Stairs (skip step) 45# /35# 4x
Pushups 60
Abs of Choice 60
Run Stairs (skip step) 45# /35# 4x
Pushups 40
Abs of Choice 40
Run Stairs (skip step) 45# /35# 4x
Pushups 20
Abs of Choice 20
Pullups 10
Spartan Jog:
Pull Ups 10
Run Stairs (skip step) 45# /35# 4x
Pushups 60
Abs of Choice 60
Run Stairs (skip step) 45# /35# 4x
Pushups 40
Abs of Choice 40
Run Stairs (skip step) 45# /35# 4x
Pushups 20
Abs of Choice 20
Pullups 10
Monday, December 19, 2011
19 Dec Advanced Core (Obj: Endurance & Cardio)
Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total
5X
Pullups 20
Manmakers 10
Windshield Wipers 5
Lever 1 min
Lever Progressions 1 min total
5X
Pullups 20
Manmakers 10
Windshield Wipers 5
19 Dec Conditioning Core (Obj: Endurance & Cardio)
Warm Up
Frenchies 2
Type writers 2
Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet
Leg Throws
Armadillos
Cool Down
Frenchies 2
Type writers 2
Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet
Leg Throws
Armadillos
Cool Down
Friday, December 16, 2011
14 Dec Advanced Core (Obj: Endurance & Agility)
Weighted pull-ups (light weight)
2 X 10
2X
2 Min Exercise / 1 min active rest
• Snatch / Airsquats
• Grasshoppers / Wallsit
• Bridgepress / Dbl Stair Hop
• Juggle Row / Tripod Overhead Reach
• Weighted Pullup 10
2 X 10
2X
2 Min Exercise / 1 min active rest
• Snatch / Airsquats
• Grasshoppers / Wallsit
• Bridgepress / Dbl Stair Hop
• Juggle Row / Tripod Overhead Reach
• Weighted Pullup 10
16 Dec Conditioning Core (Obj: Endurance & Cardio)
Warm Up
Frenchies 2
Type writers 2
Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet
Leg Throws
Armadillos
Cool Down
Frenchies 2
Type writers 2
Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet
Leg Throws
Armadillos
Cool Down
Wednesday, December 14, 2011
14 Dec Advanced Core (Obj: Endurance & Cardio)
Warmup
Death by Kettlebells
A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r
B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill
C – Leg Burner
OH Squat 10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r Air Squat 20
D- Swings
(Follow each set with hot potato 10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing 10 l/r
E – Round the World (Follow each set with RTW 5 l/r)
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r
F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings
Death by Kettlebells
A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r
B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill
C – Leg Burner
OH Squat 10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r Air Squat 20
D- Swings
(Follow each set with hot potato 10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing 10 l/r
E – Round the World (Follow each set with RTW 5 l/r)
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r
F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings
14 Dec Conditioning Core (Obj: Endurance & Cardio)
Warm Up
Frenchies 2
Type writers 2
Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet
Leg Throws
Armadillos
Cool Down
Frenchies 2
Type writers 2
Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet
Leg Throws
Armadillos
Cool Down
Monday, December 12, 2011
12 Dec Advanced Core (Obj: Endurance & Agility)
Warmup
Weighted pull-ups: 4 X 15
2X
2 Min Exercise / 1 min active rest
• KB high pulls / Forward lunge
• JB’s / Diagonal Lunge
• KB Push Presses / Cossack Lunge
• Lateral X-Step Stairs / Reverse Lunge
Cool Down
Weighted pull-ups: 4 X 15
2X
2 Min Exercise / 1 min active rest
• KB high pulls / Forward lunge
• JB’s / Diagonal Lunge
• KB Push Presses / Cossack Lunge
• Lateral X-Step Stairs / Reverse Lunge
Cool Down
12 Dec Conditioning Core (Obj: Endurance & Agility)
Warm Up
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)
Cool Down
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)
Cool Down
Friday, December 9, 2011
9 Dec Advanced Core (Obj: Endurance & Agility)
Warmup
5X
• Weighted Pullups 10
• Walking KB Lunge & Cleans 10 l/r
• Scorpion Pushups 10 l/r
• Turkish Getups 10 l/r
Cool down
5X
• Weighted Pullups 10
• Walking KB Lunge & Cleans 10 l/r
• Scorpion Pushups 10 l/r
• Turkish Getups 10 l/r
Cool down
9 Dec Conditioning Core (Obj: Endurance & Agility)
Warm Up
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)
Cool Down
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)
Cool Down
Wednesday, December 7, 2011
7 Dec Advanced Core (Obj: Endurance & Agility)
Warmup
Spetznaz Traverse X4 (Max out)
3X
• KB swings 100
• Spiderman Tripod Crawl
• Diagonal Step Jumps
• Bear Crawl – Stairs
• Waterpipe duck walks
Cool Down
Spetznaz Traverse X4 (Max out)
3X
• KB swings 100
• Spiderman Tripod Crawl
• Diagonal Step Jumps
• Bear Crawl – Stairs
• Waterpipe duck walks
Cool Down
7 Dec Conditioning Core (Obj: Endurance & Agility)
Warm Up
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)
Cool Down
10 X 3, 5 or 7 Pulls (:30 sec rest)
Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)
Cool Down
Friday, December 2, 2011
2 December Advanced Core (Obj: Endurance & Agility)
Warm Up
• Pullups 25
• KB swings 100
• Chinups 25
• Pushups 100
• Pullups 25
• KB Lunge Twists 100 (50l/50r)
• Chinups 25
Cool down
• Pullups 25
• KB swings 100
• Chinups 25
• Pushups 100
• Pullups 25
• KB Lunge Twists 100 (50l/50r)
• Chinups 25
Cool down
2 December 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
• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap
Cool down
Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups
Tabatas: :20 exercise/:10 rest X8
• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap
Cool down
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