30 Mar Advanced Core (Obj: Brute Strength)

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

30 Mar Core Conditioning (Obj: Endurance)

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

28 Mar Advanced Core (Obj: Brute Endurance)

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

28 Mar Conditioning Core (Obj: Endurance)

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

26 Mar Advanced Core (Obj: Brute Endurance)

Warmp up

2X Straight up set

Assisted Airborne Squats                     10

Pullups                                                    10

Pushups                                                  20

2X  Midreturn* set :05 holds

Assisted Airborne Squats                  10

Pullups                                                  10

Pushups                                                20   

2X  Slow Set :10 sec

Assisted Airborne Squat                        10

Pullups                                                  10

Pushups                                                20  

*Midreturns begin with a full push or pull. On the return to the starting position, stop & hold at the halfway point for x time. Fully push or pull a second time and then return to starting position. Example in  a pullup: Pull all the way up, return down halfway & hold for 5 sec. pull back up and return down.