31 December Core Conditioning (Obj: Work Endurance)

Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X

2 Min Exercise / 1 min active rest

·          Deck squat & press / Forward lunge

·          JB’s  / Diagonal Lunge

·          Dbl KB Push Presses / Cossack Lunge

·          Lateral Box Jumps / Reverse Lunge

Cool Down

31 December Advanced Core (Obj: Work Endurance)

Warmup

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

28 December Core Conditioning (Obj: Work Endurance)

Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X

2 Min Exercise / 1 min active rest

·          Deck squat & press / Forward lunge

·          JB’s  / Diagonal Lunge

·          Dbl KB Push Presses / Cossack Lunge

·          Lateral Box Jumps / Reverse Lunge

Cool Down

28 December Advanced Core (Obj: Work Endurance)

Weighted pull-ups: 4 X 15

3X

·          KB swings 100

·          Alligator Crawl 10l/r

·          Stairs w/ OH KB lockout 2X

·          Bear Crawl – Stairs 1

·          Waterpipe Squats 10

Cool Down

26 December Advanced Core (Obj: Work Endurance)

Warmup

Spetznaz Traverse 4x

2X

2 Min Exercise / 1 min active rest

·          Dbl KB high pulls / Forward lunge

·          JB’s  / Diagonal Lunge

·          Dbl KB Push Presses / Cossack Lunge

·          Lateral X-Step Stairs / Reverse Lunge

Cool Down

26 December Core Conditioning (Obj: Work Endurance)

Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X

2 Min Exercise / 1 min active rest

·          Deck squat & press / Forward lunge

·          JB’s  / Diagonal Lunge

·          Dbl KB Push Presses / Cossack Lunge

·          Lateral Box Jumps / Reverse Lunge

Cool Down

24 December Core Conditioning (Obj: Full body Cardio)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)

·          Swing Plank  (Or w/ knee)

·          Airborne Squat (or w/shin)

·          Spiderman Pushup (or w/knee)

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

24 December Advanced Core (Obj: Work Capacity...High Met - Pre-Christmas Dinner Burn)

Warmup

5X

·          Weighted Pullups 10

·          Walking KB Lunge & Cleans 10 l/r

·          Scorpion Pushups 10 l/r

·          Turkish Getups 10 l/r

Cool down

21 December Core Conditioning (Obj: Full Body Cardio)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)

·          Swing Plank  (Or w/ knee)

·          Airborne Squat (or w/shin)

·          Spiderman Pushup (or w/knee)

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

21 December Advanced Core (Obj: Endurance & Pulling)

Warm Up

·          Pullups   25

·          KB swings  100

·          Chinups 25

·          Pushups 100

·          Pullups 25

·          KB Lunge Twists 100 (50l/50r)

·          Chinups 25

Cool down

19 December Core Conditioning (Obj: Cardio)

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)

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

Cool Down

19 December Advanced Core (Obj: Endurance & Agility)

Warm Up

 Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

·          10 Chinups

·          10 Pullups

Do full circuit 2X

A

·          Alt Swings    :30

·          Pistols :30 (left only)

·          Alt Swings :30

·          Pistols :30 (right only)

·          Goblet Squat :30

·          Rocking Chair :30

B

·          Overhead Swings :30

·          Hindu Pushups :30

·          Dead Clean :30 (reft only)

·          Swinging Planche :30

·          Dead Clean :30 (right only)

·          Snake Move :30

C

·          Alt Cleans :30

·          Clean & Pistol Press :30 (Left)

·          Goblet Squat – Curl & Press :30

·          Clean & Pistol Press :30 (Right)

·          Juggle Rows :30

·          Rocking Chair Get-Up :30

Dec 17th Core Conditioning (Obj: Endurance)

Planche                                3 min Spartan Short Run: 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

17 December Advanced Core (Obj: Endurance)

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

21 December Core Conditioning (Obj: Cardio)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)

·          Swing Plank  (Or w/ knee)

·          Airborne Squat (or w/shin)

·          Spiderman Pushup (or w/knee)

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

24 December Core Conditioning (Obj: Cardio)

Warm Up

 10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:  (:20 work / :10 rest) X 8*

·         Cossack Lunge (Or warrior lunge)

·          Swing Plank  (Or w/ knee)

·          Airborne Squat (or w/shin)

·          Spiderman Pushup (or w/knee)

10 min X-Fit

·          10 Pushups

·          10 Russian Twists

·          10 Squats

Cool Down

* The Tabata protocol is a 4 min workout. Do one movement for :20. Rest for :10. Repeat 8x. This method of training has been shown to rapidly increase the body's ability to absorb oxygen and come to rest when not active. 

Holiday note: If you don't have time to do the whole workout you can always choose to just to the 10 min X-fit (takes just 10 min!) or the tabatas. (Takes 16 - 20min!)

14 December Core Conditioning (Obj: Endurance)

Planche                                3 min Spartan Short Run: 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

14 December Advanced Core (Obj: Work Endurance)

Warm up well

Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

3X

·          Hi pulls              10 l/r

·          Goblet Squats     20

·          Alt Swings         30

·          Pushups            40

·          Rest          1 min

Cool down/ stretch

12 December Core Conditioning (Obj: Endurance)

Planche                                3 min Spartan Run: Pull Ups                                                      10      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                                                        10

12 December Advanced Core (Obj: Endurance Training)

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

·          Cossack Lunges

·          Guard Pushup

·          Sit Throughs

·          Deck Squat – 2 Hand Press

·          Combat Cleans (alt L & R)

·          Tripod Overhead Twist

Cool down/ stretch

10 December Core Conditioning (Obj: Endurance)

Warm up well

3 X :    Set A 25,   Set B 20,      Set  C 15

Pushups                                          25,20,15

Squat jumps                                  25,20,15

Tiger Push                                      25,20,15

Russian twists w/ 35#/ 25#        25,20,15

Diamond Pushups                        25,20,15

Lunges   l/r                                     25,20,15

Pullups                                           25,20,15                  

Reach throughs                            25,20,15

Chin up                                          25,20,15

Lateral Hip Dips (l/r)                   25,20,15