30 July Combined Core (Obj: Zombie Survival)

Run ½ mile

Muscleups 2 (or pull-ups/presses)

Run ¼ mile backwards
Muscleups 4 (or pull-ups/presses)

Run ½ mile

Muscleups 6 (or pull-ups/presses)

Run ¼ mile backwards

Tabata Finisher  8x  :20 exercise / :10 rest

·         -  Tabata 1: Planche Pushups

·         -  Tabata 2: Russian Twist

- Tabata 3: Mogul Squat Jumps

27 July Combined Core (Obj: Strength)

5X

Planche Pushups (5 sec neg.)                  5

Thrusters          5 l/r

1 min rest

5X

KB Manmakers (hvy)       5

KB Russian Twist              10

1 min rest

25 July Combined Core (Obj: Strength)

Warm Up

5X

KB Manmakers               5 - 8

Windshield Wipers            5 -8

Rest :60

5X

Weighted Dips             5

Dble KB Lunges            5 l/r

Rest :60

10 min X-fit

• 180 Traveling Pushups 2 (There and back)
• 180 Burpee Jumps 4 (There and back)
• V-sits 8

23 July Combined Core (Obj: Strength)

1 Arm pushups               3-5 l/r

Pistols                              3-5 l/r

1 min rest

5X

KB Side Press   5 l/r

Sngle KB Suitcase Squat     5 l/r

Rest 1 min

5X

Double KB hvy snatch  5

Windshield Wiper         5

Rest 1 min

20 July Combined Core (Obj: Strength & Power)

Planche Progressions    1 min total

Handstand  1 min

3X

Double KB Floor Press  6

KB Pullover                      6

3X

Thrusters (Heavy)  6

Double KB Windmill  6 l/r

5 min

Turkish Get up  - hvy 

18 July Combined Core (Obj: Power & Strength)

5  sets for each exercise before moving on. 1 min rest between sets.

-           Dbl KB Clean, Squat & Press  5

-           Dragon Flags / Levers  5

-           Dbl KB windmill  5

-           Weighted Pullups 5

16 July Combined Core (Obj: Conditioning)

Warm up ½ mile jog

Pullups 20

5X A-C

   A)

    Tactical Lunge  :40

     Rest :20

     KB Swing (3) to Wideleg Pushup (3) :40

     Sprint 50 Yards

      Rest :20

    B)

     Highpull :40 (alternate at :20)

     Rest :20

     Clean, Squat & Press :40 (alternate at :20)

     Sprint 50

     Rest :20

   C) 

     Turkish Situps :40 (alternate at :20)

Pullups 20

13 July Combined Core (Obj: High Stress Strength)

Planche   Progressions                3 min

Lever                         1 min total

5X

KB Planche Pushups & Dips      5

(Do pushups on KB and in one motion swing to an L-sit and do dips)

Turkish Situps (4 sec down)      5 l/r

5X

KB Goblet Squat                              5

Dbl KB Pushpress       (Hvy)            5

Russian Twists    w/ KB             10

11 July Combined Core (Obj: Powerful Core)

Planche (5 minutes)

Lever (1 min )

5X

Floor L-Sits  (5 sec hold)                              5

Ring Pushups                                                10

5X

Cranks (rings)                                               1-3

Kettlebell Pullovers (hvy)                           8

5X

Bridge Lateral Twists     10 l/r

Sideups                                                     5 l/r

10 min X - fit

9 July Combined Core (Obj: Lower Body Explosive Power)

½ Mile Slow Run (warm up)

Planche 5 min

Mobility drills

15 Pullups

4X

High knees 50 m

Grapevines L 25 m

Grapevines R 25m

Traveling Side Squats L  25m

Traveling Side Squats R  25m

Hurdles (alternate) 50

15 pullups

8X

Standing Broad Jump  4

10 Pushups

:30 rest

15 pullups

5X

Squat and Lateral Jump L/R  3

10 Pushups

:30 Rest

15 pullups

2 July Combined Core Class (Obj: Work Capacity)

Planche Progressions        1 min total

Lever                                      1 min total

8X

Pistols or Airborne Squats   4  l/r

Weighted Dips (hvy)             4

Windshield Wipers               4

Burpees    50