ANNOUNCEMENTS


Friday, January 29, 2010

29 Advanced Core WOD (Objective: Overall Conditioning)

Planche 3 min

Lever 1 min total

10x
Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Pull-ups 10
Hip Dips 30 l/r
Lunges 10 l/r
Oblique Crunches 30 l/r

Arg Core!

29 Conditioning Core WOD (Objective: Overall Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

3x
Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Pull-ups 10
Heel Touches 30 (15 l/r)
Pull-ups 10
Oblique Crunches 30 (15 l/r)

Arg Core!

Wednesday, January 27, 2010

27 January Advanced Core Workout

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

Superset Pyramid: 1-5-1
Pullup X 2 / Rollup-Sideup X 1

(15 minutes)
High Pulls (light wt) 20 L/R
Pump Stretch

27 January Conditioning

Meat Grinder:
1-15-1 pushup/ab pyramid. 10 squats each set.
(1 pushup, 1 ab, 10 squats; 2 push-ups, 3 abs, 10 squats….)

Supersets 2x:
Horizontal Pulls 3-5
Knee Ups 5-10

H-Pulls 3-5
Straight Leg Extensions 5-10

H-Pulls 3-5
Jumping Jacks 5-10 l/r

Monday, January 25, 2010

25 January Advanced Core WOD

(3 minutes)
Planche

(1 minute total)
Planche Progression

(1 minute total)
Lever

5x
Milkman Carry 8 Laps
Tiger or HSPU 10
Pullups 10
Straight Leg Raises 5

25 January Conditioning Core WOD

Planche

Lunges 50 each side
Reach thru’s 50

10x
Pullups 5
Pushups 10
Heel touches 15 (each side)

Friday, January 22, 2010

22 January Advanced Core

Ball Planche (3 minutes)

Lever (1 minutes total)

25 Pullups

5X
Lawnmower 5 l/r*
Stair run w/ weighted bag 10 laps
Planche Pushups 20

25 Pullups

* alt. exercise: H-Pulls/Pushups 10
- if you have one, use a mobility ball for feet

Arg Core!

Wednesday, January 20, 2010

20 January Advanced Core

Arg Core!

(3 minutes)
Ball Planche

(7 minutes)
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

(15 minutes)
KB High Pulls (Light wt) 15 L/R
Pump Stretch 5

5X
Clean & Mil. Press 10 L/R
Pull up to Straight Leg Raise 5-10

Monday, January 18, 2010

18 January Advanced Core

(3 minutes)
Planche

(1 minute total)
Planche Progression or 3 X 25 sets of Planche Pushups

(1 minute total)
Lever

(20 minutes)
Squats 10
Kick Throughs 10
Tiger or HSPU 10
Lawnmower (or T pushups) 10 (5 L/R)
Pullups 10

Friday, January 15, 2010

15 January Advanced Core

"Killer"

Warmup supersets:
3X
Ball Planche 2 min
Planche Pushups 25

Lever 1 min total

5X
Milkman's Carry* 25#/45# 8x
HSPU or Tiger Pushups 10
Pullups 20
Straight Leg Raises 10

Milkman's Carry: A milkman's carry is a one-handed carry. It's an asymmetric workout - designed to force your core to correct the imbalance created by the weight on one side of the body.

We make the carry a little better for arg core! To do the carry: Hold a plate (35# / 45#) by your side with a fingertip grip on the lip of the plate. Do 8 laps on the stairs, switching hands with each lap. / An alternative is to do 60 lunges and switch hands every ten steps - you can use any heavy object.

Wednesday, January 13, 2010

13 January Advanced Core

(10 minutes)
Wall Squats (face wall) 25
Halos 10 L/R
Pump Stretch 5

KB Sumo Deadlift 10

(15 minutes)
KB Swings (light wt) 30
Easy Stairs (Active Recovery) 4

(5 Minutes)
Turkish Get-Ups

Pyramid 1-5-1
(Divebombers X 1 / Pull-up (w/Weight) X 2)

Monday, January 11, 2010

11 January Advanced Core

(3 minutes)
Planche

(1 minute total)
Planche Progression

(1 minute total)
Lever

5x
Milkman Carry 8 Laps
Tiger or HSPU 10
Pullups 10
Straight Leg Raises 5

Friday, January 8, 2010

8 January Advanced Workout

Planche (3 Minutes)

Planche Progression (1 Minute total)

Lever (1 minutes total)

Pyramid:2,4,6,8,10,8,6,4,2
1X Pullups/2X Pushups/3X Squats


3X
Reach Through 10
Tiger Push 10
Heel Touches 10 (l/r)
Goblet squats 10 35# / 55#

Wednesday, January 6, 2010

6 January Advanced Workout


(10 minutes)
RKC Wall Squats (face wall)             25 
Halos                                               10 L/R
Pump Stretch                                   5

(15 minutes)
KB Swings      (light wt)                   25
Easy Stairs (Active Recovery)         4

(5 Minutes)
Turkish Get-Ups                   Switch L/R each rep                       

Pyramid 1-5-1
(Planche Piston &Twist X 1 / Pull-up (w/Weight) X 2

Monday, January 4, 2010

4 January Advanced Workout

Advanced: Movement & Conditioning
(3 min.)
Planche                                

(1 min total)
First (frog) or Second (tuck) Progression Planche
  • 1st progression (frog): hands on ground, knees on elbows, balance on hands - focus on tightening stomach & glutes - hold as long as you can. take a break then get back into it for a total of 1 minute in position.
  • 2nd progression (tuck): Hands in same position. Knees are tucked to chest and not supported. All weight is supported by arms. Focus on staying tight. For 1 minute total. 
(1 minute total)
Lever

5X
Goblet Squats                   10
Tiger or HSPU                  10
Pullups                              10
Rollups                             10


(1 Minutes)

Sunday, January 3, 2010

Class Announcements

2010 Core classes are beginning. As we being - particularly for those of you that are newer - here are a couple things you should know:

1) Challenging: Arg Core is open to anyone who won't quit. You will be unapologetically worked. Whatever level you come in at - we will 'help' you find your limits - and push you to a new level.

2) Supplemental:   The workouts will provide a solid-stand alone fitness routine - but they are designed to supplement (not replace) other sport/job-specific training and activity.

3) Advanced or Conditioning?:  If you are asking this question - start with the Conditioning Class.

The Conditioning Class is strenuous. The focus is on learning and becoming comfortable with body-weight and multi-plane movements as well as intense circuits.  Areas of weakness will be discovered and built.

The Advanced Core is designed for climbers and other active, hi-performance athletes, military and others who need need and expect performance from their bodies.

2010 Training Begins - Now!

We will begin following the 2010 training schedules for both the Advanced and Conditioning classes beginning Jan the 4th (Monday.)

I will post 3 weekly routines for both the Advanced & Conditioning classes - so that you can follow along.

Feel free to make comments, post suggestions or questions!