TACTICAL-STRENGTH

Battle Plan #390

The 12 Exercises of Christmas

On the first Day Of Christmas my Trainer Gave to Me.....

1. Type of Each Burpee

2. Power Pulls

3.Turkish Get-ups

4. Muscle-Ups

5. Dips on Rings

6. 40 Yarders

7. TRX Leg Curls with Swimming

8. Kettle Bells Swinging

9. Sledges Hammering

10. Atomic Push-ups

11. Lengths of Bear Crawl

12. Sets of Hurdle Jumping

The 12 Exercises of Christmas

On the first Day Of Christmas my Trainer Gave to Me.....

1. Type of Each Burpee

2. Power Pulls

3.Turkish Get-ups

4. Muscle-Ups

5. Dips on Rings

6. 40 Yarders

7. TRX Leg Curls with Swimming

8. Kettle Bells Swinging

9. Sledges Hammering

10. Atomic Push-ups

11. Lengths of Bear Crawl

12. Sets of Hurdle Jumping

Battle Plan #389

Push It Real Good!!

Warm-Up: 1/4 mi Run with 5 min Core Movement Prep. 20 Push-Ups.

Chest Press x 20/15/10/5.  Complete 4 sets with 1.5 min rest between sets. Focus on weight progression for max effort last set.

Circuit:  Complete x 3.

DB Shoulder Press x 10.

Plyo Crossover Push-Up x 8 ea.

Sun Dial x 4.

TRX T/W x 10 ea.

TRX Tricep Ext x 15.

Battle Plan #388

Be The Machine pt. 2

Warm-Up: 1/4 mi. run with 5 min Core Movement Prep.

Circuit 1 - Complete x 3:

Partner Resisted Seated Shoulder Press x 10

Band Resisted Straight Leg Raise x 12 ea..

Parallel Bar Dips x 10.

TRX Pendulum x 10 ea.

Circuit 2 - Complete x 2.

MB Lying Chest Toss x 15.

Double Leg Raise x 15.

Sideways Bear Crawl x 20m.

TRX Chest Squeeze x 15.

 

Battle Plan #387

Be the Machine!!  Bodyweight and Partner Resistance.

Warm-Up:  1/4 mi Run with 5 min. Core Movement Prep.

Circuit 1 - Complete x 3:

Speed Squat x 50.

Prone Single-Arm Towel Pull x 20 ea.

Poor Man's Leg Curl x 20.

Seated Partner Towel Row x 20.

Circuit 2 - Complete x 2:

Stairs x 5.

TRX Pull-Up x 20.

TRX Leg Curl x 20.

 

Battle Plan #386

Focus:  Push - Chest/Shoulders/Triceps.

Warm-Up: 1/4 mi run with 5 min Core Movement Prep. Push-Up x 25.

Circuit 1: Complete x 4. Focus effort on weight progression with bench press.

Bench Press x 10.

Neutral Grip DB Lateral Raise x 15.

Inchworm x 10.

Circuit 2: Complete x 2.

T-Stand Push-Up x 8 ea.

TRX Shoulder Press x 15.

TRX Tricep Ext. x 15.

High Plank Knees-to-Elbows x 15 ea.

Battle Plan #385

Focus: Pull - Legs/Back/Biceps.

Warm-Up: 1/4 mi Run with 5 min. Core Movement Prep.

Complete Circuit x 3.

Falling Lunge x 10 ea.

TRX Pull-Up x 15.

DB Romanian Deadlift x 15.

Supine Close-Grip Row x 15.

Stairs x 6.

Battle Plan #384

Focus: Push - Chest/Shoulder/Tricep.

Warm-Up: 1/4 mi run with 5 min Core Movement Prep.

Circuit 1: Complete x 3.

Push Press x 10.

Seated Partner Press x 10.

TRX "T" x 15.

Circuit 2: Complete x 2.

DB Single-arm Chest Press x 10ea.

V-Sit Kayak x 20ea.

TRX Overhead Tricep Ext x 15.

Hi/Low Plank Transition x 10.

Battle Plan #383

Warm-Up: 1/4mi run with 5 min Core Movement Prep.

Goblet Squat x 15.
Tire Flip x 10.
TRX Row x 15.
Poor man's Leg Curl x 15.
Chin-Up x 15.
Hanging Knee Raise x 15.
* Complete 4 Rounds

Battle Plan #382

1/4 mi run with 5 min Core Movement Prep.

Deadlift 5x5.
Circuit: complete x 3
Plyo Crossover Pushup x 10 ea.
Pullup x 10.
Box Squat Jump x 10ea.
TRX Single Leg Curl x 10ea.
Inchworm x 15.

Battle Plan #381

MetCon Circuit

Warm-Up:  1/4 mi Run with 5 min Core Movement Prep.

*Complete in Circuit x 3:

Partner Resisted Push-Up x 15.

Seated Towel Row x 15.

TRX Overhead Squat x 15.

TRX Shoulder Press x 15.

Prone Single-Arm Towel Pull x 15ea.

KB Swing x 15.

Handstand Pushup x 10.

TRX Windshield Wipers x 20.