30 Jan Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

30 Jan Advanced Core (Obj:Strength & Power)

Warm up well

Muscleup Ladder 5 -1

4X (all hvy)
• KB Jumping Squat 6
• KB Pull Over Crunch :30

4X (all hvy)
• KB Hanging Clean 6 l/r
• KB Juggle Rows 6

4X
• Sumo Toss & Squat 6
• Dbl Windmills 6 l/r

27 Jan Advanced Core (Obj: Strength)

Warm up well


5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Weighted Ring Pullups 1-3 (1/2 bodyweight goal)
Weighted Ring Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

Cool down/ stretch

27 Jan Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

25 Jan Advanced Core (Obj: Strength)

Warm up well

8X
Skin the Cat to Back Lever Prog 3
Rest :90

8X
Dbl KB Jerk 3 (Hvy)
Rest :60

5X
Ring flys 5
Hollow Body 6
Rest :60

Cool down/ stretch

25 Jan Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

23 Jan Advanced Core (Obj: Strength)

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Divebombers – 5-8
• Rest 1 min

23 Jan Conditioning Core (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

20 Jan Advanced Core (Obj: Strength)

Warm up well

5X Ring Work
• Muscleups 3
• Rest :60

5X
• Clean & Lunge 5x l/r
• Rest :60

5X Ring work
• Archer Pushups or Flys 3- 5
• Vertical Rows 3-5
• Rest :60

20 Jan Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

18 Jan Conditioning Core (Obj: strength & power)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

16 Jan Conditioning Core (Obj: Strength)

Warm up well

5X
Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Lunge Twist Press :35*
• Push Press to ½ squat :35
• Rest :60


*Alternate Left and Right with each round.

Cool down/ stretch

13 Jan Advanced Core (Obj: Strength & Power)

Warm up well

5sets X 5 reps / :60 rest
• KB Dbl Front Squat
• Double KB Swing

3 sets X 5 reps / :60 rest
• Dragonflags (4 sec down)

Cool down/ stretch

13 Jan Conditioning Core (Obj: Strength)

Warm up well

5X
Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Lunge Twist Press :35*
• Push Press to ½ squat :35
• Rest :60


*Alternate Left and Right with each round.

Cool down/ stretch

11 Jan Advanced Core (Obj: Power)

Warm up well

8sets X 3 reps / :60 rest
• Clean & Speed Press

6sets (l/r) X 3 reps /:60 rest
• 1 Arm Hang Snatch

2 sets X 5 reps/ :60 rest
• Weighted Chest-hi Pullups

Cool down/ stretch

11 Jan Conditioning Core (Obj: Strength)

Warm up well

5X
Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Lunge Twist Press :35*
• Push Press to ½ squat :35
• Rest :60


*Alternate Left and Right with each round.

Cool down/ stretch

9 Jan Advanced Core (Obj: Power)

Warm up well

(Very Heavy)

8sets X 3 reps / :60 rest
• KB Jumping Lunge

6sets X 3 reps /:60 rest
• Explosive Dbl KB Swing

2 sets X 5 reps/ :60 rest
• Turkish Getup
• Weighted Chinups

Cool down/ stretch

9 Jan Conditioning Core (Obj: Strength)

Warm up well

5 X 5
Pullups (with weights if needed)

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Twist Press :35*
• Goblet Squats :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

6 Jan Advanced Core (Obj: Strength)

Warm up well

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Seated Military Press 5
• Renegade Rows 5
• :60 rest

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Swing 5
• :60 rest

C (2X)
• Guard Sit-up 5
• :90 rest


Cool down/ stretch

6 Jan Conditioning Core (Obj: Strength)

Warm up well

5 X 5
Pullups (with weights if needed)

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Twist Press :35*
• Goblet Squats :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

4 Jan Advanced Core (Obj: Strength)

Warm up well

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Bridge Press 5
• Weighted Pullup 5

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Snatch 5

C (5X)
• Turkish Get Up 5 l/r
• :90 rest

Cool Down



Cool down/ stretch

4 Jan Conditioning Core (Obj: Strength)

Warm up well

5 X 5
Pullups (with weights if needed)

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Saxon Bend :35
• Standing Twist Press :35*
• Goblet Squats :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

2 Jan Advanced Core (Obj: Strength)

Warm up

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Military Press 5
• Weighted Chinup 5
• :60 rest

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Swing 5
• :60 rest

C (2X)
• Double Windmill 5
• :90 rest

Cool Down