30 April Advanced Core (Obj: 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

30 April Conditioning Core (Obj: Strength Endurance)

Warm up well

8X

Man Makers        5

Rest :60

Pullup /H-Pull  pyramid  2-10-2 (by 2’s)

(If cannot do an unassisted pullup – do horizontal pulls on rings or low bar.)

5X

KB Sumo Toss & Squat    10

Rest :60

Cool down/ stretch

27 April Advanced Core (Obj: Full Body Strength)

Warm up well

8X

Ring Cranks 3

Rest :90

8X

Dbl KB Jerk 3 (Hvy)

Rest :60

5X

Ring flys  5

Hollow Body 6

Rest :60

Cool down/ stretch

27 April Conditioning Core (Obj: Strength Endurance)

Warm up well

8X

Man Makers        5

Rest :60

Pullup /H-Pull  pyramid  2-10-2 (by 2’s)

(If cannot do an unassisted pullup – do horizontal pulls on rings or low bar.)

5X

KB Sumo Toss & Squat    10

Rest :60

Cool down/ stretch

25 April Advanced Core (Obj: Brute Endurance)

Warm up well

5X
KB Manmakers               5  (Hvy)

Windshield Wipers            5 -8

Rest 1 min

5X
Weighted Pullups        1-3 (1/2 bodyweight goal)
Weighted Ring Dips             5 (hvy)

Dbl racked KB Lunges            5 l/r  

Rest 1 min

3X

Squat Jumps  10

KB Figure 8’s    10 l/r

KB Juggling Rows  10 l/r

(no rest)

Cool down/ stretch

23 April Conditioning Core (Obj: Strength Endurance)

Warm up well

8X

Man Makers        5

Rest :60

Pullup /H-Pull  pyramid  2-10-2 (by 2’s)

(If you cannot complete an unassisted pullup – do horizontal pulls on rings or low bar.)

5X

KB Sumo Toss & Squat    10

Rest :60

Cool down/ stretch

23 April Advanced Core (Obj: Strength)

Warm up well

5X

·          Pullup Comeagains 3-5

·          Airborne Squats  10 l/r

·          Windmills 10 l/r

·          Rest 1min

5X

·          Round the world (ring)  3-5

·          SLR 3pt 3-5

·          Rest 1 min