Warm up well
5X
• Manmakers 6
• Marine Pushups 3
Barwork
A
• Frenchies 1-3
• Windshield Wipers 5-8
B
• Typewriters :20
• Sideups :5-8
Wednesday, February 29, 2012
29 Feb Core Conditioning (Obj: Power Endurance)
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
Monday, February 27, 2012
27 Feb Conditioning Core (Obj: Strength & Power)
Warm up
5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r
Rest :60
5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3
Rest :60
Cool Down
5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r
Rest :60
5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3
Rest :60
Cool Down
27 Feb 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
Friday, February 24, 2012
Feb 24 Advanced Core (Obj: Strength & Power)
Ball Planche (3 minutes)
Lever (1.5 min )
Saxon Stretch 5 L/R
(15 Minutes)
High Pulls (Med) 15 L/R
Ball Twist 5
3 Ladders (1-5)
Clean & Mil Press (hvy) 5-7 rep max L/R
Weighted Crunch Pulls 3-5 rep max
5X
Icecream Maker Pulls 3-5
Clapping Pushups 10
3pt Straight Leg Raise
1-3 Planche Pushups 10
Lever (1.5 min )
Saxon Stretch 5 L/R
(15 Minutes)
High Pulls (Med) 15 L/R
Ball Twist 5
3 Ladders (1-5)
Clean & Mil Press (hvy) 5-7 rep max L/R
Weighted Crunch Pulls 3-5 rep max
5X
Icecream Maker Pulls 3-5
Clapping Pushups 10
3pt Straight Leg Raise
1-3 Planche Pushups 10
24 Feb Conditioning Core (Obj: Strength & Power)
Warm up
5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r
Rest :60
5X
H-Pulls w/ 5 sec negative 3
Dips 3 Turkish Situp 3 l/r
Jumping Squats 3
Rest :60
Cool Down
5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r
Rest :60
5X
H-Pulls w/ 5 sec negative 3
Dips 3 Turkish Situp 3 l/r
Jumping Squats 3
Rest :60
Cool Down
Wednesday, February 22, 2012
Feb 22 Advanced Core (Obj: Strength & Power)
Warm up well
5X
Frenchies 1 set 10 sec holds per position
(All hvy)
4X
• KB Squat & Sots Press : 6 l/r
• KB Pull Over Shotput 6 l/r
4X
• KB Clean Rear Lunge 6 l/r
• Split Stance Row 6 l/r
• Pushup Hollow Body 6
4X
• KB Bottoms up Press 6 l/r
• Hanging Hollow Body 6
• Rest :60
Cool down / stretch
5X
Frenchies 1 set 10 sec holds per position
(All hvy)
4X
• KB Squat & Sots Press : 6 l/r
• KB Pull Over Shotput 6 l/r
4X
• KB Clean Rear Lunge 6 l/r
• Split Stance Row 6 l/r
• Pushup Hollow Body 6
4X
• KB Bottoms up Press 6 l/r
• Hanging Hollow Body 6
• Rest :60
Cool down / stretch
22 Feb Conditioning Core (Obj: Strength & Power)
Warm up
5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r
Rest :60
5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3
Rest :60
Cool Down
5X
Pullups w/ 5 sec negative 3
Circle Pushups 3 l/r
V- Sits w/ weight 5#/10# 3
Airborne Squats 3 l/r
Rest :60
5X
H-Pulls w/ 5 sec negative 3
Dips 3
Turkish Situp 3 l/r
Jumping Squats 3
Rest :60
Cool Down
Monday, February 20, 2012
20 Feb Conditioning Core (Obj: Strength & Power)
Planche
Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Friday, February 17, 2012
17 Feb Advanced Core (Obj: Strength & Power)
Warm up well
Ladders: Pull up Chin down 1 – 5, 1-5
5X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• 1 KB Bent Over Row :30
• Swings :30
• Circle Cleans :30
• Rest :60
Cool down / stretch
Ladders: Pull up Chin down 1 – 5, 1-5
5X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• 1 KB Bent Over Row :30
• Swings :30
• Circle Cleans :30
• Rest :60
Cool down / stretch
17 Feb Conditioning Core (Obj: Strength & Power)
Planche
Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Wednesday, February 15, 2012
15 Feb Conditioning Core (Obj: Strength & Power)
Planche
Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Pulls: 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Push: X5
Plyo Pushups 5
Jumping Squats 10
KB Bottoms up Pushups 5
Lunges 5 l/r
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
15 Feb Advanced Core (Obj: Strength & Power)
Warm up well
Muscle Up Pyramids 1-5-1
5X
Dbl KB High Pulls 6
Windshield Wipers 4-6 l/r
5X
Icecream Makers 6
Handstand Pushups 4-6
5X
3pt Straight Leg Raise 1-3
Planche Pushups 3-5
Super set Ladders (1-5)
Clean & Mil Press (hvy) 5-7 rep max L/R
Weighted Crunch Pulls 3-5 rep max
Cool down/ stretch
Muscle Up Pyramids 1-5-1
5X
Dbl KB High Pulls 6
Windshield Wipers 4-6 l/r
5X
Icecream Makers 6
Handstand Pushups 4-6
5X
3pt Straight Leg Raise 1-3
Planche Pushups 3-5
Super set Ladders (1-5)
Clean & Mil Press (hvy) 5-7 rep max L/R
Weighted Crunch Pulls 3-5 rep max
Cool down/ stretch
Monday, February 13, 2012
13 Feb Advanced Core (Obj: Power)
Warm up well
Ladders: Pull up Chin down 1 – 5, 1-5
4X
• KB side press :60
• ¼ Getup :60
• Rest :60
4X
• Rear Lunge OH Press 6
• Hanging Hollow Body 6
4X
Dbl Snatch 6
Cool down / stretch
Ladders: Pull up Chin down 1 – 5, 1-5
4X
• KB side press :60
• ¼ Getup :60
• Rest :60
4X
• Rear Lunge OH Press 6
• Hanging Hollow Body 6
4X
Dbl Snatch 6
Cool down / stretch
13 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
Pull Ladders: 1-5-1
5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8
5X
Leg Throws :30
Bottoms Up Pushups 5- 10
Cool down / stretch
Pull Ladders: 1-5-1
5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8
5X
Leg Throws :30
Bottoms Up Pushups 5- 10
Cool down / stretch
Friday, February 10, 2012
10 Feb Advanced Core (Obj: Power)
Warm up well
Muscleup Ladder 5 -1
4X
• Dbl KB Deep Squat :60
• Turkish Situp :60
• Rest :60
4X
• Dbl KB Clean :60
• Dbl Bent Over Row :60
• Rest :60
4X (Flow)
C&P (1) > Overhead squat (1)> Windmill (1l/r) 2X
Rest :60
Switch Grip Ladder 3 – 1
Cool down / stretch
Muscleup Ladder 5 -1
4X
• Dbl KB Deep Squat :60
• Turkish Situp :60
• Rest :60
4X
• Dbl KB Clean :60
• Dbl Bent Over Row :60
• Rest :60
4X (Flow)
C&P (1) > Overhead squat (1)> Windmill (1l/r) 2X
Rest :60
Switch Grip Ladder 3 – 1
Cool down / stretch
10 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
Pull Ladders: 1-5-1
5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8
5X
Leg Throws :30
Bottoms Up Pushups 5- 10
Cool down / stretch
Pull Ladders: 1-5-1
5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8
5X
Leg Throws :30
Bottoms Up Pushups 5- 10
Cool down / stretch
Wednesday, February 8, 2012
8 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
Pull Ladders: 1-5-1
5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8
5X
Leg Throws :30
Bottoms Up Pushups 5- 10
Cool down / stretch
Pull Ladders: 1-5-1
5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8
5X
Leg Throws :30
Bottoms Up Pushups 5- 10
Cool down / stretch
8 Feb Advanced Core (Obj: Power)
Warm up well
Muscleup Ladder: 1-5-1
5x
Kb Jumping Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
Tact Lunge (5-8) > KB Stair Hop 1 >Tact Lunge (5-8)
Round-the-world Straight Leg Raise 3l/r
5X
Leg Throws :30
Pushup Lateral Jumps 5-8
Cool down / stretch
Muscleup Ladder: 1-5-1
5x
Kb Jumping Thrusters (8)
Kettlebell Juggle Rows (8 l/r)
5X
Tact Lunge (5-8) > KB Stair Hop 1 >Tact Lunge (5-8)
Round-the-world Straight Leg Raise 3l/r
5X
Leg Throws :30
Pushup Lateral Jumps 5-8
Cool down / stretch
Monday, February 6, 2012
6 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
Friday, February 3, 2012
3 Feb Advanced Core (Obj: Strength & Power)
Warm up well
5X
½ Turkish Getup 6 l/r
Renegade Row 6 l/r
Ice Cream Makers 6
5X
Double Snatch 6
Double KB Windmill 6 l/r
Rollup Pullups 6
5X
½ Turkish Getup 6 l/r
Renegade Row 6 l/r
Ice Cream Makers 6
5X
Double Snatch 6
Double KB Windmill 6 l/r
Rollup Pullups 6
3 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
Wednesday, February 1, 2012
1 Feb Advanced Core (Obj: Strength & Power)
Warm up well
6X
Straight Leg Raises or Leg Throws :30
Pleasant Spanish* 5 - 8
5X
Jumping Weighted Lunges (hvy weight) 5l/r
Muscleups or Chest High pull-ups** 5X
5X
Double KB Snatch 5
Russian Twist (med weight) 10 l/r
6X
Straight Leg Raises or Leg Throws :30
Pleasant Spanish* 5 - 8
5X
Jumping Weighted Lunges (hvy weight) 5l/r
Muscleups or Chest High pull-ups** 5X
5X
Double KB Snatch 5
Russian Twist (med weight) 10 l/r
1 Feb Core Conditioning (Obj: Strength & Power)
Warm up well
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
6X
Leg Throws :30
Clapping Pushups* 5 - 8
Rest :60
5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X
5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r
*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.
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