29 October Advanced Core (Obj: Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X

·          Dragon Flag Hold :30

·          Burpees :30

·          Straight Leg Raises :30

·          Reach Throughs :30

·          Straight Leg Full Circles :30

·          Bear Crawl (Stairs):30

·           Ice Cream Makers:30

·          Rest :60

Cool down/ stretch

29 October Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives  10

8X (Heavy)

Man Makers        3

Rest :60

5X (Heavy)

KB Sumo Toss & Squat    5

Rest :60

3X

Horizontal Rows  5-10

Rest :60

Cool down/ stretch

26 October Advanced Core (Obj: Strength)

5X
KB Manmakers               5 – 8 (Hvy)

Windshield Wipers            5 -8

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

Dble KB Lunges            5 l/r

(Racked position if you can or suitcase)

3X

Armadillos :45

*Alternate Left and Right with each round.

Cool down/ stretch

26 October Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives  10

8X (Heavy)

Man Makers        3

Rest :60

5X (Heavy)

KB Sumo Toss & Squat    5

Rest :60

3X

Horizontal Rows  5-10

Rest :60

Cool down/ stretch

24 October Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives  10

8X (Heavy)

Man Makers        3

Rest :60

5X (Heavy)

KB Sumo Toss & Squat    5

Rest :60

3X

Horizontal Rows  5-10

Rest :60

Cool down/ stretch

24 October Advanced Core (Obj: Strength)

Warm up well

Campus  3X

·          Ladders  1X 

·          Comeagains 3X

·          Double 2X

·          Rest   2 min

6x

·          Dbl KB Squat :35

·          Castle Pushups :35

·          Turkish Getup  :35*

·          Alphabet  :35

·          Russian Twists  :35

·          C&P to Squat  :35*

·          Rest  :60

Cool down/ stretch

22 October Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

22 October Advanced Core (Obj: Strength)

Warm up well

Campus  3X

·          Ladders  1X 

·          Comeagains 3X

·          Double 2X

·          Rest   2 min

5X

·          Frenchies (5 sec holds) 1-3

·          Dbl KB lunges  - racked  5

·          Russian Twists 10l/r

·          Rest 1min

5X

·          Ice Cream Makers 5

·          Slow Divebombers  5

·          Rest 1 min

19 October Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

19 October Advanced Core (Obj: Strength)

Warm up well

Campus  3X

·          Ladders  2X 

·          Double 2X

·          Rest   2 min

5X

Dbl Snatch 5X

Frenchies  1- 2

5X

KB Cossack Squat 3-5 l/r

Bar Dips        5X

Ball Pikes    5X

17 October Core Conditioning (Obj: Strength)

-warm up

5X
-Romanian Deadlift 5
-Military Press 5

5x
-Front Squat 5
-One Arm Row 5 L/R

Barwork 3 x
-Hanging bicycle 5
-side ups 5
-typewriter :15

17 October Advanced Core (Obj: Strength)

Warm up well

5X  (Cycle through A & B) 

A

Turkish get up 3 L/R

Circle Pushups  10 L/R

KB Swings     :60

Rest :30

B

Squatting Turkish Get Up 3L/R

Juggle Rows   10l/r

KB Swings :30

Rest:30

5X

Weighted Pullups 5

Hollowbody :30

Rest :60

15 October Core Conditioning (Obj: Functional Conditioning)

Warm up well

5X

Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)

·          Rear Lunge Tri-Extension  :35

·          Dbl Bridge Press  :35

·          Windmill  :35*

·          Lunge Twist Press  :35*

·          Push Press to ½ squat  :35

·          Rest  :60

*Alternate Left and Right with each round.

Cool down/ stretch

15 October Advanced Class (Obj: Climbing Strength)

Warm up well

Campus  3X

·          Ladders  2X 

·          Double 2X

·          Rest   2 min

5x

1 Arm Sots Squat 3X l/r

Weighted Pullup  5X

Dragon Flags (or Straight Leg Raises) 5X

5X

Dbl Hang Cleans   5 l/r

Weighted Dips    5

12 October Core Conditioning (Obj: Functional Conditioning)

Warm up well

5X

Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)

·          Rear Lunge Tri-Extension  :35

·          Dbl Bridge Press  :35

·          Windmill  :35*

·          Lunge Twist Press  :35*

·          Push Press to ½ squat  :35

·          Rest  :60

*Alternate Left and Right with each round.

Cool down/ stretch

12 October Advanced Class (Obj: Climbing Strength)

Warm up well

Campus  2X

·          Ladders  2X 

·          Rest  :60

·          Power Throws 2X

·          Rest :60

5X
KB Manmakers               5 - 8

Windshield Wipers            5 -8

Crimp Hang  :30

5X
Weighted Dips             5

Dble KB Lunges            5 l/r

Sloper Lockoff  :30

Cool down/ stretch

10 October Core Conditioning (Obj: Functional Conditioning)

Warm up well

5X

Pullups 5 (with weights if needed)

6x (when possible 1 sec movement/4 sec neg.)

·          Rear Lunge Tri-Extension  :35

·          Dbl Bridge Press  :35

·          Windmill  :35*

·          Lunge Twist Press  :35*

·          Push Press to ½ squat  :35

·          Rest  :60

*Alternate Left and Right with each round.

Cool down/ stretch

10 Oct Advanced Class (Obj: Full Body Strength)

Warm up well

Pullups / Negatives  20

6x

·          1Leg Romanian Deadlift Curl :35

·          Bridge Press (Alternate/Stabilized) :35

·          Bent Press :35*

·          Bent Over Row (Alternate/Stabilized) :35

·          Dragon Squat Lift Up :35*

·          Clean & Jerk :35

·          Rest  :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

8 Oct Core Conditioning (Obj: Strength & Conditioning)

Warm up well

5 X 5

Pullups (with weights if needed)

6x

·          Front Lunge Curl  :35

·          Bridge Double Press :35

·          Standing Side Bend :35

·          Standing Twist Press :35*

·          Goblet Squats :35

·          Rest  :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

8 Oct Advanced Class (Obj: Climbing Strength)

Warm up well

Campus  2X

·          Ladders  2X

·          Rest  :60

·          Power Throws 2X

·          Rest :60

4X

Double KB Floor Press  6

Renegade Row                6 l/r

Big Crimp Hang :30

Rest :60

4X

Dbl KB Clean & Jerk            6

KB Pullover & Press  6

Lockoffs :30

Rest :60

5 min

Turkish Get up 

Cool down/ stretch

5 Oct Core Conditioning (Obj: Strength & Conditioning)

Warm up well

5 X 5

Pullups (with weights if needed)

6x

·          Front Lunge Curl  :35

·          Bridge Double Press :35

·          Standing Side Bend :35

·          Standing Twist Press :35*

·          Goblet Squats :35

·          Rest  :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 Oct Advanced Core (Obj: Strength)

Warm up well

Do 5  sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

-           Dbl KB Clean & Press  5

-           Weighted Pullups 5

-           Weighted Dips

-           Windshield Wipers 5 l/r (slow & controlled)

Cool down/ stretch

3 Oct Core Conditioning (Obj: Strength Conditioning)

Warm up well

5 X 5

Pullups (with weights if needed)

6x

·          Front Lunge Curl  :35

·          Bridge Double Press :35

·          Standing Side Bend :35

·          Standing Twist Press :35*

·          Goblet Squats :35

·          Rest  :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

3 Oct Advanced Core (Obj: Strength)

Warm up well

Pullups / Negatives  20

6x

·          1Leg Romanian Deadlift :35

·          Bridge Press (Alternating) :35

·          Side Press :35*

·          Bent Over Row (Alternating) :35

·          Split Stance Lift Up :35*

·          Clean

·          Rest  :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

1 Oct Combined Core (Obj: Strength Endurance)

Warm up

500’s  (Because it's 200 better then those 300 jokers.) 

50 Goblet Squats

50 Planche Pushups

25 Box Jumps

25 Straight Leg Raises

25 Turkish Situps l/r (50 total)

25 KB Lunge & Clean l/r (50 total)

25 Circle Pushups l/r (50 total)

50 Icecream makers

50 KB Swings

25 Pullups