31 August Combined Core (Obj: Fullbody - isometric emphasis)

Warm up

(Do all A then all B then C)

A  5X

·          Pushups 5 sec hold        Near failure

·          Squat 5 sec hold             Near Failure

·          Kettlebell swings            20

·          Rest :60

B 5X

·          3 pt plank  :30 l/r

·          Frenchies    2-3

·          Sprawls    20

·          Rest :60

C 2X

·          Russian Twist & Press 20 l/r

·          Overhead Tripod Reach  20  l/r

·          Box Jump   50

Rest :60

29 Aug Combined Core (Obj: Deep Strength& Body Control)

Warm up Well (shoulders in particular)

2X

Pull up to Archer – High Rings     10 l/r

Up & Over to L-Sit – High Rings    10
KB swings   25

Rest 2 min

2X

Windshield Wipers  - High Rings  10 l/r

Dips to L-Sit                                      10

Sprawls   25

Rest 2 min

2X

Pistols (w assist if needed)    10 l/r

3-Pt SLR                                     10 l/r

Thrusters            25

Rest 2min

27 August Combined Core (Endurance & Agility)

800 m

10X

Bear Crawl 20m

Alligator Walk 20m

Skater Hops 20m

Walking Planque 20m

Twisting Sumo Squats 20m

Lunge 20m

Rest: 45

800 m

24 August Combined Core Class (Obj: Agile Strength)

KB Warm up combo

-           Halo

-           Round the world

-           Figure 8

Wall Tuck

3X

Walking Tactical Lunges 20 l/r

Spiderman Pushups  10 l/r

Muscleups              3-5

22 Aug Combined Core Class (Obj: Explosive Strength)

Warm Up Well

8 sets Downward ladder (Reps 8,7,6…)

·           Mt Climber Switch Kicks

·          Box Jump Burpees

·          Lateral Plyo Pushups to Low Squat

·          Crab Turnover into 1 Leg Pushup

·          Mt Climber Plyo Claps

·          Rolling Decksquat into Pushup

·          2 Pushups/2 Hop squats

·          Rest 2 min

20 Aug Combined Core Class (Obj: Agility/Cardio)

Warmup:

Half Mile Jog

Mobility Drills

·          Propellors :30 each direction

·          Knee Infinities :30 each leg

·          Cat Dog Spinal Wave :60

·          Contra-lat. kick/toe touch :30 each side

·          Tea Ceremony :30 each direction

·          Torso Rotations :30 each direction

Circuit: Do A then B 10X*

A)

Burpees 5

Sprint     20 m

Shuffle 20 m

Back Sprint 20 m

Shuffle 20 m

Rest :30

B)

Burpees 5

Bear Crawl 20 m

Grapevine 20m

Crabwalk 20 m

Grapevine 20 m

Rest :30

*If working out in gym substitute sprints with stairs or jump rope. Grapevine also on stairs. 

17 August Combined Core (Obj: Quick Burn / Advanced Conditioning)

Warm up

(Do all A sets, then B, then C)

A) 3x

Double Military Press  :30 (med-hvy)

Bridging Hip Thrusts  :30 (med-hvy)

Box jumps :60

Rest :60

B)

Come-Again KB Bridge Press  :30 (med-hvy)

Goblet Squats  :30

Overhead Dbl KB Carry (stairs) :60

Rest :60

C)

Pullups (loaded if possible)  8

Crab Turnovers or JB’s  8 l/r (:30)

Sandbag Snatch (or press) to Sprawl :60

15 August Combined Core (Obj: High Metabolic Work)

Planche

Pullups Max +3 negatives

Pushups  100

Come Again Squats  75

KB Floor Wipers 30

Pullups Max +3 negatives

Pushups  75

Walking Lunges 50 r/l

KB Floor Wipers 20

Pullups Max +3 negatives

Pushups  50

Box Jumps 25

KB Floor Wipers  10

Cool down

13 August Combined Core (Obj: Sprint Drills)

Warm Up

·          Run  800m

·          Mobility Drills

·          MuscleUps/Stathoms 5

·          Run - 200m

·          Bodyweight Squats - 20

·          Run - 200m

·           Push Ups - 50

·          Run  200m

·          Rolling Deck Squats - 20

·          Run - 200m

·          Multi-Directional Lunges -20 l/r

·          Run - 200m

·          Burpees - 20

·          Run – 200

-  MuscleUps/Stathoms 5

10 August Combined Core (Obj: Work Capacity)

Ball Planche 3 min

Max Chest Hi Pulls

3X (Don’t stop moving)

Double KB Swings 10

Double KB Hi Pulls 10

Double KB Snatch 10

Rest 1 min

Max Horizontal Pulls

Tabatas (20 sec wrk:10 sec rest – total 4 min):

1 – Thrusters

2 – Alternating KB Press (ball or bench if possible)

3 – J.B.’s

8 August Combined Core (Obj: Work Capacity)

Ball Planche (3 min)

Pullup Pyramid 1-10-1

Round the World Core: Kickboxers 1-3, V-Sits, Bicycles, Oblique Crunch, Hip Dips, Back Extensions

3X

Manmakers                  20

Rest                                2min

Pullup Pyramid 1-10-1

6 August Combined Core (Obj: Work Capacity)

Warm Up (Mobility) (Medium Weights on bold)  No rests A)  · Pushups 25 · Forward Lunge :15 l/r · Back Lunge :15 l/r · Split Leg Suitcase Squat :15 l/r · Split Leg Press :15 l/r · 2-Foot Jumps  :30 Fwd/Back · Jumping Lunge :30 ·  Pullups 5 B)  · Diagonal Lunge Squat Reach Down*  :15 l/r · Diagonal Lunge Squat & Press   :15 l/r · Squat  :30 · Squat & Press  :30 · Lateral 2 Foot Jumps  :30 (Mogul Jumps) · Jumping Jacks :30 · Pullups 5 C)  · Diagonal Lunges   :15 l/r · Cossack Squat   :15 l/r · Squat   :30 · Squat & Press  :30 ·  5 pt jumps :30** · Jumping Jacks :30 · Duck to Pigeon Jumps*** :30 · Pullups 5 · Pushups 25 2X ·    Swings  :60 ·    Dbl Press :20 ·    Dbl Deadlift :20 ·    Rest :20 ·     High Swings :60 ·    Upright Rows (Elbows at sides) :20 ·    ½ Pushup Planche :20 ·    Rest :20 2X ·    High Pulls :60 ·    Pushups Superset (Close & Wide) :20 ·    Upright Rows (Elbows Wide) :20 ·    Rest :20 ·    Dumbbell Flips :60 ·    Side Step Planche :20 ·    Lunges :20 ·    Rest :20

3 Aug Combined Core (Obj: All day strength)

5x
Pullups Max +3 negatives
Rest :90

5 min:

1 KB Figure 8                      10

Sprawl to Dbl KB Clean & Press        10

10 min

1 KB Swing                          10

Alligator Crawl 5 l/r

Farmer Carry (Stairs)     2

5 min

Ball Alphabet               :10 break after Z

1 Aug Combined Core (Obj: Feats of Enduring Strength)

Ball Planche (3 min)

2X

Pullups           25

Rest                :90

100 KB Snatches (or 200 Swings)

10X

Burpee 5

Thrusters 5

Juggle Rows 10 l/r