28 Sept Combined Core (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

26 September Combined Core (Obj: All out alloutness)

Warm up well

Pullups 4sets  x 8reps (use weights if you need to)

A then B then repeat
A)

• KB Swings :60
• Shoulder Bridge : 30 
• Goblet Squat :30
• Mil Press R :30
• Mil Press L :30
• Rest :60

B) 

• Burpees :60 
• Crab Turnover Press :30
• Hack Squat :30
• Single Arm Bent Rows R :30
• Single Arm Bent Rows L :30
• Rest :60

C then D then repeat

C) 

• Sprawls :60
• KB Juggle Rows : 60
• Tripod Overhead Reach :30
• OH Lunge R :30
• OH Lunge L :30
• KB Swings :30
• Rest :60

D) 

• Sprawl to Roll :60
• 1 Leg KB Deadlift L  :30
• 1 Leg KB Deadlift R :30
• OH Squat L :30
• OH Squat R: 30
• Bridge Pullover to KB Pushup : 60
• Rest :60

21 Sept Combined Core (Obj: Conditioning)

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

19 Sept Combined Core (Obj: Conditioning)

Muscleups 2 (or pull-ups/presses)

Burpees 25

Rest :60

Muscleups 4 (or pull-ups/presses)

Sprawl & Alt Clean & Press 10l/r

Rest :60

Muscleups 6 (or pull-ups/presses)

Single Arm Dumbell Snatch 10 l/r

Rest: 60

Tabata Finisher  8x  :20 exercise / :10 rest

·          Tabata 1: Crossover Pushups

·          Tabata 2: Russian Twist

Tabata 3:Goblet Squat, Curl & Press

17 Sept Combined Core (Obj: Conditioning)

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 – 200m

MuscleUps/Stathoms 5

14 Combined Core (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

12 Sept Combined Core Class (Obj: Conditioning)

Warm up & Planche    15 min total

6x

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

Straight Leg Raise                              10                   

Weighted Front Squat                       10

Pleasant Spanish                                10 total

Turkish Situps                                     10*

Pullups                                                 10

Burpees                                               10

Rest :60

*alt left & right each set. 

10 Sept Combined Core (Obj: Conditioning)

Warm up well

Meat Grinder

(Short sprints combined with static # of squats and a ladder of pushups & abs. After each sprint – do Pushups, Abs & Squats.)

·          Sprint (50m or gravevine on stairs 2x)

·          Pushups 1 – 10 -1*

·          Abs 1-10-1*

·          Squats 10

*Increase by on for 10 sets then decrease by one

7 Sept Combined Core (Obj: Intensity Conditioning)

warm up

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

5 Sept Combined Core (Obj: Strength Endurance)

Planche                                3 min

Spartan Run:     

Run Stairs (skip step)  55# /35#              8x 

Pushups                                                     100

Abs of Choice                                           100

Run Stairs (skip step)  55# /35#              8x 

Pushups                                                      75

Abs of Choice                                             75

Run Stairs (skip step)  55# /35#              8x 

Pushups                                                      50

Abs of Choice                                             50

3X – Bar work

Frenchies                               1-2

Hanging L-Sits    5 sec Left/center/middle

Sideups                                                    5-8

3 Sept Combined Core (Obj: Intensity Conditioning)

Warm Up

(To determine how hard you should be working for all exercises: On a scale from 1(easy) - to 10 (Hardest) you should be working in the 8 - 10 range. - But if it ever hurts more then a 3 on the same scale - back down a bit.)

6 Rounds.

- Front Lunge Curl (30 sec - switch legs)

- Bridge Double Overhead Press (30 sec)

- Saxon Side Bend (30 sec)

- Upright Row (30 sec)

- Standing Twist Press (30 sec - left one round, right the other)

- Swings (30 sec)

- Rest 1 minute

Pullups: 6 sets of 3 - 5.

(If you need assistance do 3- 5 sec negatives. If they are easy add weight)