29 June Combined Core Class (Obj: General Toughness)

 3x

Ball Pass                                        10

Ball Twist                                       5 L/R

Ball Pushups                                     20

Pushups  50

Pump Stretch       5

Burpees 50

Pump Stretch       5

Thrusters  50

Pump Stretch       5

Pushups 50

Pullups:

15 / Rest :60

12 / Rest :60

9 / Rest :60

6 / rest :60

3 

27 June Combined Core Class (Obj: Long Hard Work Endurance)

Planche                                3 min

Pullups (or H-Pulls)   25

Spartan Run:     

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 (or H-Pulls)   25

25 June Combined Core (Obj: Endurance)

(3 minutes)

Planche

(1 minute total)

Lever

V- Sits                     50

Burpees     50

3x

Single leg contra-lateral kb deadlifts       10 l/r

Single leg contra-lateral kb military press 10 l/r

22 June Combined Core Class (Obj: Fast Work)

3 minutes)

Ball Planche

Russian Twists      50 l/r

5X

Sumo Squat                          10

KB Juggle Rows                     10 l/r

Swing                                     10 l/r

KB Thrusters                         10

Pleasant Spanish                  10

Rest :60

Turkish Get ups             5 min (3 minutes)

Planche

20 June Combined Core Class (Obj: Endurance)

(1 minute total)

Lever

Pullups 20

5X – For time

Pushups   25

Box Jumps 25

Abs of Choice 25

Pullups 20

3x

Single leg contra-lateral* kb deadlifts       10 l/r

Single leg contra-lateral kb military press 10 l/r

Pullups 20

*contralateral – if you are standing on your left leg – dead lift/military lift with right hand. 

18 June Combined Core (Obj: Conditioning)

20X

Happy Feet variations  :30

Rest  :30

Pyramid:2,4,6,8,10,8,6,4,2

1 Pullups/2 Pushups

(use assists / knee pushups if necessary)

3X

Reach Through                        10

Tiger Push                                10

Ankle Touches                        10 (l/r)

Kickstarts                                 10 (l/r)  35# / 45#

(If the weather is good - we might be up at Wendler Jr. High's field.) 

15 June Combined Core Class (Obj: Conditioning)

(1 minute total)

Floor plank

3x

Single leg contra-lateral deadlifts       10 l/r

Single leg contra-lateral military press 10 l/r

5X

Lanwmowers   10 l/r

Hack Squats 10 (Hold weight behind back/glutes)

Ball Tucks 10

1 leg wall sits w/ mil press 10  l/r

13 June Combined Core (Obj: Conditioning & Mobility)

Planches w/ Pushups

3X

Swinging Tripod        10 l/r

Swinging Planche      10 l/r

(Bear Squat – Glutes to heels to Plank)

Spinal Rock Drop    10

Tactical Popup       10

5X

-Pendulum Swing 15 l/r

-KB Tuck Jumps 15

- OH Waterpipe Squats 15

- Plyo Walkouts 15

- Rest :45

(5 Minutes)

Turkish Get-Ups                                

11 June Combined Core Classes (Obj: Hypertrophic Strength)

(3 minutes)

Planche

(1 minute total)

Lever

3x

Milkman Carry                    8 Laps

Tiger or HSPU                       10

3 pt SLR                                 5

1 Leg wall sit KB mil press                      10 l/r

8 June Combined Core Classes (Obj: Strength)

6X

Pistols or Airborne Squats   3-5  l/r

Windshield Wipers               3-5

Rest :60

Weighted Dips (hvy)             3-5

Weighted Pullup                   3-5

Rest :60

6 June Combined Core Classes (Obj: Work Endurance)

Warm up

Planche   5 min

6x

1 Leg wall sits w/ dbl mil press       15 press*                  

3pt Straight Leg Raise                        3                     

Dbl KB Front Squat                             15

Castle Pushups                                    15 total

Turkish Situps                                      10*

Pullups                                                  10

Burpees                                                 10

Rest :60

*alt left & right each set. 

4 June Combined Core (Obj: Work Capacity)

Pullups 20 


6X
Walking Tactical Lunges (30 sec)
Dips (30 sec)
Windshield Wipers (30 sec)
Sumo Thrusters (30 sec)
Russian Twist & Press (30 sec)
Alternating Swings (30 sec)


Pullups 20 

1 June Combined Core (Obj: Work Capacity)

6 Rounds.

- One Leg Romanian Deadlift (30 sec)

- Bridge Press Alternating (30 sec)

- Windmill (30 sec)

- Bent Over Row (30 sec)

- Split Stance Lift Up (30 sec)

- Clean (30 sec)

- Rest 1 minute

5X

Pullups  Max

rest :90