29 June Combined Core (Obj: Endurance)

Ball Planche (3 min)

50 Pullups

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

50 Pullups

3X
Manmakers 20
Rest 2min

50 Pullups

27 June Combined Core (Obj: Endurance)

2X
Ladder 1-10

Tabatas: (20 sec wrk:10 sec rest X 8 sets = Tabata) Do a complete tabata for each movement then go to the next movement
• KB Lunges
• KB Floor Press
• KB Pullovers
• KB Bridge Press

24 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

5 min:
1 KB Figure 8 10
Dbl KB Clean & Press 10

10 min
1 KB Swing 10
Milkman Carry (Stairs) 1 l/r

5 min
Alphabet 10 sec breaks max

22 June Combined Core (Objective: Endurance)

Ball Planche (3 min)

2X
Pullups 25
Rest :90

100 KB Snatches

10X
Burpee Pullups 5
Thrusters 5

10 min Xfit
(10 pushups, 10 crunches, 10 squats – for 10 minutes)

20 June Combined Core (Objective: Endurance)

5x
Pullups 20
Rest :90

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

Super Sets 3x
Rollup Sideups 1 min
Alternating KB Presses 1 min (medium weight - or do pushups)
(on ball, bench or floor)

Seven Weeks To 50 Pullups Challenge (Week 7 Day 3)

(35) Pull-Ups (:90)
Stretch
(24) Chin Ups (:90)
Stretch
(max) Pull-Ups

17 June Combinded Core (Objective: Strength & Power)

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

Seven Weeks To 50 Pullups Challenge (Week 7 Day 2)

(34) Pull-Ups (:90)
Stretch
(20) Chin Ups (:90)
Stretch
(max) Pull-Ups

15 June Combinded Core (Objective: Strength & Power)

5X
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

Seven Weeks To 50 Pullups Challenge (Week 7 Day 1)

(30) Pull-Ups (:90)
Stretch
(22) Chin Ups (:90)
Stretch
(max) Pull-Ups

13 June Combinded Core (Objective: Strength & Power)

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

KB Manmakers 5 - 8
Windshield Wipers 5 -8
Weighted Dips 5
Dble KB Lunges 5 l/r

All heavy

Seven Weeks To 50 Pullups Challenge (Week 6 Day 3)

(35) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

10 June Combined Core (Obj: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min


3X
Double KB Floor Press 6
KB Pullover 6

3X
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Seven Weeks To 50 Pullups Challenge (Week 6 Day 2)

(33) Pull-Ups (:90)
(16) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

8 June Combined Core (Obj: Strength & Power)

5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 5
- Dragon Flags / Levers 5
- Dbl KB box squats (explode up) 5
- Dbl KB windmill 5

Seven Weeks To 50 Pullups Challenge (Week 6 Day 1)

Day 1
(30) Pull-Ups (:90)
(15) Chin Ups (:90)
(10) Pull-Ups (:90)
(15) Chin Ups (:90)
(max) Pull-Ups

6 June Combined Core (Obj: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min
Lever 1 min total


Dbl KB Military Press 5 (
Dble KB front squat 5
Double KB hvy swing 5


3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

Seven Weeks To 50 Pullups Challenge (Week 5 Day 3)

(26) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(10) Chin Ups (:90)
(max) Pull-Ups

3 June Combined Core (Obj: Strength & Power)

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

Seven Weeks To 50 Pullups Challenge (Week 5 Day 2)

(24) Pull-Ups (:90)
(10) Chin Ups (:90)
(11) Pull-Ups (:90)
(13) Chin Ups (:90)
(max) Pull-Ups

1 June Combined Core (Obj: Strength & Power)

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
Marine Pushups 5/ Elephant Walk 5
Sideups 5 l/r

10 min X - fit