ARG Core

10 Feb Advanced Core (Obj: Power)

2012-02-10T01:01:00.000-09:00

Warm up well

Muscleup Ladder 5 -1

4X
• Dbl KB Deep Squat :60
• Turkish Situp :60
• Rest :60

4X
• Dbl KB Clean :60
• Dbl Bent Over Row :60
• Rest :60

4X (Flow)
C&P (1) > Overhead squat (1)> Windmill (1l/r) 2X
Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

10 Feb Core Conditioning (Obj: Strength & Power)

2012-02-10T01:00:00.001-09:00

Warm up well

Pull Ladders: 1-5-1

5x
Kb Thrusters (8)
Kettlebell Juggle Rows (8 l/r)

5X
KB Stair Hop (1) to Weighted Lunge (5-8)
Straight Leg Raise 5-8

5X
Leg Throws :30
Bottoms Up Pushups 5- 10

Cool down / stretch

8 Feb Core Conditioning (Obj: Strength & Power)

2012-02-08T16:38:00.004-09:00

8 Feb Advanced Core (Obj: Power)

2012-02-08T16:36:00.000-09:00

Warm up well

Muscleup Ladder: 1-5-1

5x
Kb Jumping Thrusters (8)
Kettlebell Juggle Rows (8 l/r)

5X
Tact Lunge (5-8) > KB Stair Hop 1 >Tact Lunge (5-8)
Round-the-world Straight Leg Raise 3l/r

5X
Leg Throws :30
Pushup Lateral Jumps 5-8

Cool down / stretch

6 Feb Core Conditioning (Obj: Strength & Power)

2012-02-06T01:00:00.000-09:00

Warm up well

6X
Leg Throws :30
Clapping Pushups* 5 - 8

Rest :60

5X
Jumping Weighted Lunges (med weight) 5l/r
Chest High pull-ups** 5X

5X
Thrusters (heavy) 5
Russian Twist (med weight) 10 l/r

*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)
**Alt. Exercise: (easier) Horizontal Pulls – explode up.

3 Feb Advanced Core (Obj: Strength & Power)

2012-02-03T01:01:00.000-09:00

Warm up well

5X
½ Turkish Getup 6 l/r
Renegade Row 6 l/r
Ice Cream Makers 6

5X
Double Snatch 6
Double KB Windmill 6 l/r
Rollup Pullups 6

3 Feb Core Conditioning (Obj: Strength & Power)

2012-02-03T01:00:00.000-09:00

1 Feb Advanced Core (Obj: Strength & Power)

2012-02-01T01:01:00.000-09:00

Warm up well

6X
Straight Leg Raises or Leg Throws :30
Pleasant Spanish* 5 - 8

5X
Jumping Weighted Lunges (hvy weight) 5l/r
Muscleups or Chest High pull-ups** 5X

5X
Double KB Snatch 5
Russian Twist (med weight) 10 l/r

1 Feb Core Conditioning (Obj: Strength & Power)

2012-02-01T01:00:00.000-09:00

30 Jan Core Conditioning (Obj: Strength)

2012-01-30T15:21:00.000-09:00

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

30 Jan Advanced Core (Obj:Strength & Power)

2012-01-30T01:01:00.000-09:00

Warm up well

Muscleup Ladder 5 -1

4X (all hvy)
• KB Jumping Squat 6
• KB Pull Over Crunch :30

4X (all hvy)
• KB Hanging Clean 6 l/r
• KB Juggle Rows 6

4X
• Sumo Toss & Squat 6
• Dbl Windmills 6 l/r

27 Jan Advanced Core (Obj: Strength)

2012-01-27T01:01:00.000-09:00

Warm up well

5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Weighted Ring Pullups 1-3 (1/2 bodyweight goal)
Weighted Ring Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

Cool down/ stretch

27 Jan Core Conditioning (Obj: Strength)

2012-01-27T01:00:00.000-09:00

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

25 Jan Advanced Core (Obj: Strength)

2012-01-25T01:01:00.000-09:00

Warm up well

8X
Skin the Cat to Back Lever Prog 3
Rest :90

8X
Dbl KB Jerk 3 (Hvy)
Rest :60

5X
Ring flys 5
Hollow Body 6
Rest :60

Cool down/ stretch

25 Jan Core Conditioning (Obj: Strength)

2012-01-25T01:00:00.000-09:00

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

23 Jan Advanced Core (Obj: Strength)

2012-01-23T01:01:00.000-09:00

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Divebombers – 5-8
• Rest 1 min

23 Jan Conditioning Core (Obj: Strength)

2012-01-23T01:00:00.001-09:00

-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

20 Jan Advanced Core (Obj: Strength)

2012-01-20T15:38:00.002-09:00

Warm up well

5X Ring Work
• Muscleups 3
• Rest :60

5X
• Clean & Lunge 5x l/r
• Rest :60

5X Ring work
• Archer Pushups or Flys 3- 5
• Vertical Rows 3-5
• Rest :60

20 Jan Core Conditioning (Obj: Strength)

2012-01-20T15:24:00.000-09:00

-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

18 Jan Conditioning Core (Obj: strength & power)

2012-01-18T17:56:00.000-09:00

-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

16 Jan Conditioning Core (Obj: Strength)

2012-01-16T01:00:00.000-09:00

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

13 Jan Advanced Core (Obj: Strength & Power)

2012-01-13T01:01:00.000-09:00

Warm up well

5sets X 5 reps / :60 rest
• KB Dbl Front Squat
• Double KB Swing

3 sets X 5 reps / :60 rest
• Dragonflags (4 sec down)

Cool down/ stretch

13 Jan Conditioning Core (Obj: Strength)

2012-01-13T01:00:00.000-09:00

11 Jan Advanced Core (Obj: Power)

2012-01-11T01:01:00.000-09:00

Warm up well

8sets X 3 reps / :60 rest
• Clean & Speed Press

6sets (l/r) X 3 reps /:60 rest
• 1 Arm Hang Snatch

2 sets X 5 reps/ :60 rest
• Weighted Chest-hi Pullups

Cool down/ stretch

11 Jan Conditioning Core (Obj: Strength)

2012-01-11T01:00:00.000-09:00

9 Jan Advanced Core (Obj: Power)

2012-01-09T15:50:00.001-09:00

Warm up well

(Very Heavy)

8sets X 3 reps / :60 rest
• KB Jumping Lunge

6sets X 3 reps /:60 rest
• Explosive Dbl KB Swing

2 sets X 5 reps/ :60 rest
• Turkish Getup
• Weighted Chinups

Cool down/ stretch

9 Jan Conditioning Core (Obj: Strength)

2012-01-09T01:00:00.000-09:00

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

6 Jan Advanced Core (Obj: Strength)

2012-01-06T01:01:00.003-09:00

Warm up well

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Seated Military Press 5
• Renegade Rows 5
• :60 rest

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Swing 5
• :60 rest

C (2X)
• Guard Sit-up 5
• :90 rest

Cool down/ stretch

6 Jan Conditioning Core (Obj: Strength)

2012-01-06T01:00:00.001-09:00

4 Jan Advanced Core (Obj: Strength)

2012-01-04T01:01:00.000-09:00

Warm up well

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Bridge Press 5
• Weighted Pullup 5

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Snatch 5

C (5X)
• Turkish Get Up 5 l/r
• :90 rest

Cool Down

Cool down/ stretch

4 Jan Conditioning Core (Obj: Strength)

2012-01-04T01:00:00.003-09:00

Warm up well

5 X 5
Pullups (with weights if needed)

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Saxon Bend :35
• Standing Twist Press :35*
• Goblet Squats :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

2 Jan Advanced Core (Obj: Strength)

2012-01-02T13:57:00.002-09:00

Warm up

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Military Press 5
• Weighted Chinup 5
• :60 rest

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Swing 5
• :60 rest

C (2X)
• Double Windmill 5
• :90 rest

Cool Down

30 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-30T01:01:00.000-09:00

Warmup

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
• Clean & Press / Airsquats
• Windmills / Cossack lunge
• Turkish Getups / Dbl Stair Hop
• Woodchoppers / Lateral Jumpovers
• Weighted Pullup 10

30 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-30T01:00:00.000-09:00

Warm up

A 5X
Manmakers 10
Pullups 5-10

B 5X
Stair Runs 45#/35# 2x
Pushups 20
Planche 1min

28 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-28T01:01:00.000-09:00

The Perfect 7

1) Set One
Pull Ups 15 L-Sit
Push Ups 20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2) Set Two
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists 25 l/r
Squats 30 (M 55/ W 35)

3) Set Three
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r

4) Set Four
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5) Set Five
Chin Ups Closed Grip 15 L-Sit
Push Ups Hindu10
Hip Raises 25
Burpees 30

6) Set Six
Pull Ups Wide Grip 15 L-Sit
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7) Set Seven
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30

28 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-28T01:00:00.002-09:00

Warm up

A 5X
Manmakers 10
Pullups 5 - 10

B 5X
Stair Runs 45#/35# 2x
Pushups 20

Ring & Lever Progressions 30 sec
- 4pt , 3pt, 2 pt
- Pulls
- Leg Sweeps

26 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-26T13:47:00.002-09:00

Warm up

3X
Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 10
KB Juggle Rows 20
Diamond Pushups 25
Russian Twists
Pullups 5
Farmers Walk (100ft/hvy)

26 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-26T13:45:00.000-09:00

Warm up

3X
Planche Pushups 25
Farmers Walk (100ft/Hvy)
Pullups 15
KB Juggle Rows 20
Diamond Pushups 25
Windshield Wipers
Pullups 10
Farmers Walk (100ft/hvy)

23 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-23T01:01:00.000-09:00

Pullups 25

3X (Don’t stop moving)

Double KB Swings 10
Double KB Push Presses 10
Double KB Hi Pulls 10
Double KB Windmills 5 l/r
Double KB Snatch 10
Pushups 50
Rest 1 min

Pullups 25

23 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-23T01:00:00.000-09:00

Pullups 15

3X (Don’t stop moving)

Air quats 10
Push Press 10
Lunges 10 l/r
Back Extensions 10
Jumping Lunges 10 l/r
Pushups 50
Rest 1 min

Pullups 15

21 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-21T01:01:00.001-09:00

Planche 3 min

Lever 1 min total

Spartan Run:
Pull Ups 20
Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 20

21 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-21T01:00:00.000-09:00

Planche 3 min

Spartan Jog:
Pull Ups 10
Run Stairs (skip step) 45# /35# 4x
Pushups 60
Abs of Choice 60
Run Stairs (skip step) 45# /35# 4x
Pushups 40
Abs of Choice 40
Run Stairs (skip step) 45# /35# 4x
Pushups 20
Abs of Choice 20
Pullups 10

19 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-19T16:43:00.002-09:00

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

5X
Pullups 20
Manmakers 10
Windshield Wipers 5

19 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-19T01:00:00.000-09:00

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

14 Dec Advanced Core (Obj: Endurance & Agility)

2011-12-16T01:01:00.000-09:00

Weighted pull-ups (light weight)
2 X 10

2X
2 Min Exercise / 1 min active rest
• Snatch / Airsquats
• Grasshoppers / Wallsit
• Bridgepress / Dbl Stair Hop
• Juggle Row / Tripod Overhead Reach
• Weighted Pullup 10

16 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-16T01:00:00.000-09:00

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

14 Dec Advanced Core (Obj: Endurance & Cardio)

2011-12-14T14:47:00.002-09:00

Warmup

Death by Kettlebells

A
Thrusters 10 l/r
C&P 10 l/r
OH Squats 10 l/r
Windmills 10 l/r
Swings/snatches 10 l/r

B – Upper Body Blast 30 sec per side
Windmills
Push Presses
Cleans
C&P
Bent Rows
Pushups
Upright Rows
Hot potato Drill

C – Leg Burner
OH Squat 10 l/r
Squat kick 10 l/r
OH lunge 10 l/r
Tactical Lunge 10 l/r
Swing 10 l/r Air Squat 20

D- Swings
(Follow each set with hot potato 10)
1 hand swings 10 l/r
High Pulls 10 l/r
C& P 10 l/r
Circle Clean 10 l/r
Swing 10 l/r

E – Round the World (Follow each set with RTW 5 l/r)
Suitcase Squats 10 l/r
OH Push press 10 l/r
Tactical Lunge 10 l/r
Thrusters 10 l/r

F – Turkish Get up
5X l/r
2 Getups
2 OH squats
2 Windmills
10 2hand swings

14 Dec Conditioning Core (Obj: Endurance & Cardio)

2011-12-14T14:44:00.000-09:00

Warm Up
Frenchies 2
Type writers 2

Tabatas:
• Cossack Warrior
• Swing Plank Extended
• Airborne Squat (jump)
• Spiderman Jump Press
• Alphabet

Leg Throws
Armadillos

Cool Down

12 Dec Advanced Core (Obj: Endurance & Agility)

2011-12-12T01:01:00.000-09:00

Warmup

Weighted pull-ups: 4 X 15

2X
2 Min Exercise / 1 min active rest
• KB high pulls / Forward lunge
• JB’s / Diagonal Lunge
• KB Push Presses / Cossack Lunge
• Lateral X-Step Stairs / Reverse Lunge

Cool Down

12 Dec Conditioning Core (Obj: Endurance & Agility)

2011-12-12T01:00:00.000-09:00

Warm Up

10 X 3, 5 or 7 Pulls (:30 sec rest)

Tabatas:
• Cossack Lunge (Or warrior lunge)
• Swing Plank (Or w/ knee)
• Airborne Squat (or w/shin)
• Spiderman Pushup (or w/knee)
• Shinbox Invert (or shinbox twist)
• Base Switch (Table Bridges)

Cool Down

9 Dec Advanced Core (Obj: Endurance & Agility)

2011-12-09T01:01:00.000-09:00

Warmup

5X
• Weighted Pullups 10
• Walking KB Lunge & Cleans 10 l/r
• Scorpion Pushups 10 l/r
• Turkish Getups 10 l/r

Cool down

9 Dec Conditioning Core (Obj: Endurance & Agility)

2011-12-09T01:00:00.000-09:00

7 Dec Advanced Core (Obj: Endurance & Agility)

2011-12-07T14:30:00.003-09:00

Warmup

Spetznaz Traverse X4 (Max out)

3X
• KB swings 100
• Spiderman Tripod Crawl
• Diagonal Step Jumps
• Bear Crawl – Stairs
• Waterpipe duck walks

Cool Down

7 Dec Conditioning Core (Obj: Endurance & Agility)

2011-12-07T14:28:00.002-09:00

2 December Advanced Core (Obj: Endurance & Agility)

2011-12-02T01:01:00.000-09:00

Warm Up

• Pullups 25
• KB swings 100

• Chinups 25
• Pushups 100

• Pullups 25
• KB Lunge Twists 100 (50l/50r)

• Chinups 25

Cool down

2 December Core Conditioning (Obj: Endurance & Agility)

2011-12-02T01:00:00.001-09:00

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

30 November Advanced Core (Obj: Endurance & Agility)

2011-11-30T01:01:00.002-09:00

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down

30 November Core Conditioning (Obj: Endurance & Agility)

2011-11-30T01:00:00.002-09:00

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge

Cool down

28 November Advanced Core (Obj: Endurance & Agility)

2011-11-28T01:01:00.000-09:00

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

28 November Core Conditioning (Obj: Endurance & Agility)

2011-11-28T01:00:00.002-09:00

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

25 Nov Advanced Core (Obj: Endurance and Agility)

2011-11-25T01:01:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min

Cool down/ stretch

25 Nov Conditioning Core (Obj: Endurance and Agility)

2011-11-25T01:00:00.000-09:00

23 Nov Advanced Core (Obj: Endurance and Agility)

2011-11-23T01:01:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist

Cool down/ stretch

23 Nov Conditioning Core (Obj: Endurance and Agility)

2011-11-23T01:00:00.000-09:00

Warm up well

Pull up Pyramid: X (3’s) 3-12-3

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

21 Nov Advanced Core (Obj: Endurance and Agility)

2011-11-21T01:01:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings

Cool down/ stretch

21 Nov Conditioning Core (Obj: Endurance and Agility)

2011-11-21T01:00:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

18 November Advanced Core (Obj: Endurance & Agility)

2011-11-18T01:01:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls

Tabatas (:20 move/ :10 rest) X 8

• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead

Cool down/ stretch

18 November Core Conditioning (Obj: Endurance & Agility)

2011-11-18T01:00:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

16 November Advanced Core (Obj: Endurance & Agility)

2011-11-16T01:01:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

16 November Core Conditioning (Obj: Endurance & Agility)

2011-11-16T01:00:00.000-09:00

14 November Advanced Core (Obj: Endurance & Agility)

2011-11-14T17:57:00.002-09:00

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

14 November Core Conditioning (Obj: Endurance & Agility)

2011-11-14T17:55:00.000-09:00

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:

• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups

Cool down/ stretch

11 November Advanced Core (Obj: Power)

2011-11-11T01:01:00.002-09:00

Warm up well

6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10

11 November Conditioning Core (Obj: Power)

2011-11-11T01:00:00.000-09:00

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch

9 November Advanced Core (Obj: Power)

2011-11-09T01:01:00.000-09:00

Warm up well

5X
• Manmakers 6
• Marine Pushups 3

Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups

9 November Conditioning Core (Obj: Power)

2011-11-09T01:00:00.001-09:00

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60

*alternate l/r each set

Cool down/ stretch

7 November Advanced Core (Obj: Power)

2011-11-07T01:01:00.000-09:00

Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60

Cool down / stretch

7 November Conditioning Core (Power)

2011-11-07T01:00:00.002-09:00

26 October Conditioning Core (Obj: Power & Core)

2011-10-26T17:25:00.000-08:00

Warm up well

Pullups 10

8X
• 3 Pt Planche :15 l/r
• Mule Kick :30
• Inchworms :30
• Windmills :30*
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

26 October Advanced Core (Obj: Power & Core)

2011-10-26T17:24:00.001-08:00

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• 2 pt Planche :15 l/r
• Lateral Knee-in :30
• Floor Pikes :30
• Knee Switch (or Shin Squat Switch) :30
• Alligator Crawls :30
• Knee ‘U’s’ :30
• Rest :60

Cool down/ stretch

21 October Advanced Core (Objective: Power)

2011-10-21T01:01:00.000-08:00

Warm up well

Muscleup Ladder 5 -1

4X
• KB Deep Squat :15
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• KB Pull Over :30
• Bent Over Row :30
• KB Low Rip :15 l/r
• Hip Snap :30
• Big Wheel : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

21 October Conditioning Core (Objective: Core Strength)

2011-10-21T01:00:00.000-08:00

Warm up well

Pullups 10

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

19 October Advanced Core (Objective: Power)

2011-10-19T01:01:00.000-08:00

Warm up well

Muscleup Ladder 5 -1

4X
• KB SOTS Press :15 l/r
• KB Pull Over Shotput :30
• KB Clean rear Lunge :15 l/r
• KB Full Ext. Crunch :30
• Split Stance Row :30*
• Visor Thread :15 l/r
• Sandbag Squat Slam :30
• Hammer Swing : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

19 October Conditioning Core (Objective: Core Strength)

2011-10-19T01:00:00.001-08:00

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Thruster :30
• 1 KB Bent Over Row :30
• Low Rip :15 l/r
• Swings :30
• Big Wheel : 30
• Rest :60

Cool down / stretch

17 October Advanced Core (Objective: Core Strength)

2011-10-17T01:01:00.001-08:00

Warm up well

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

6X
• 3 pt planche :30 (15L/15R)
• Lateral Knee in :30
• Jumping V-ups :30
• Pikes (Ball) :30
• Shin Squat Switch:30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

17 October Conditioning Core (Objective: Core Strength)

2011-10-17T01:00:00.001-08:00

Warm up well

Pullups 10

5 X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

14 October Advanced Core (Obj: Core Strength)

2011-10-14T01:01:00.000-08:00

Warm up well

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

8X
• 3 pt planche :30 (15L/15R)
• Squat Thrusts :30
• Straight Leg Extensions:30
• Pikes (ball or rings) :30
• Russian Twists :30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

14 October Core Conditioning (Obj: Functional Strength)

2011-10-14T01:00:00.000-08:00

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

12 October Advanced Core (Obj: Core Strength)

2011-10-12T01:01:00.001-08:00

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

12 October Core Conditioning (Obj: Functional Strength)

2011-10-12T01:00:00.001-08:00

10 October Advanced Core (Obj: Core Strength)

2011-10-10T16:04:00.002-08:00

Warm up well

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

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

10 October Core Conditioning (Obj: Functional Strength)

2011-10-10T16:02:00.000-08:00

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

7 October Advanced Core (Obj: Functional Strength)

2011-10-07T01:01:00.000-08:00

Warm up well

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)

Cool down/ stretch

7 October Conditioning Core (Obj: Functional Strength)

2011-10-07T01:00:00.000-08:00

5 October Advanced Core (Obj: Functional Strength)

2011-10-05T01:01:00.000-08:00

Warm up well

Pullups / Negatives 10

6x
• Dbl KB Squat :35
• Castle Pushups :35
• Turkish Getup :35*
• Jumpies :35
• Windshield Wipers :35
• C&P to Squat :35*
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 October Conditioning Core (Obj: Functional Strength)

2011-10-05T01:00:00.000-08:00

3 October Advanced Core (Obj: Functional Strength)

2011-10-03T01:01:00.000-08:00

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Slow Divebombers – to failure
• Rest 1 min

Cool Down

3 October Conditioning Core (Obj: Functional Strength)

2011-10-03T01:00:00.000-08:00

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down

30 Sept Conditioning Core (Obj: Functional Strength)

2011-09-30T01:01:00.000-08:00

30 Sept Advanced Core (Obj: Functional Strength)

2011-09-30T01:00:00.000-08:00

Warm up well

5X
Dbl Snatch 5X
Frenchies 1- 2

5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X

Cool down