Monthly Constitutionals
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BCD
1
DateConstitutional (Target Reps)Training Focus
2
Nov-2019Get-ups (25)
Russian Squats (25/side)
Prison Push-ups (25)
Side Crunches (25/side)
Mountain Climbers (100)
Leg Lifts (50)
3X Squats (25)
[Half-Squat, Half Broad Jump, Reg. Squat]
Mettlecraft Month: 100 Bodybuilder Challenge
3
Oct-2019Tire Sit-ups (25)
Tire Lunges (25)
Tire Squats (50)
Tire Burpees (25)
Tire Hops (100)
Tire V-ups (25)
Tire Push-ups (25)
Counterpunching
"The Rose"
4
Sep-20192:30 each of:
Suitcase Carry Sprints
Vault and Quad Run
Jump and Safety Roll
Log Walks
Kansas Burpees
Get-ups
Mobility
"The Hand of Mysteries"
5
Aug-2019Push-ups, Diamond (25)
Tri-Crunches (25x3)
Mountain Climbers (50)
Jump Squats (100)
Shuttle Runs (25)
Wall Touches (100)
Jumping Jacks (100)
Sparring
"The Chalice"
6
Jul-2019Down-ups (25)
Get-ups (25)
Push-ups (50)
Jumping Jacks (50)
Help-ups (25)
Zombie Squats (50)
Pikes (25)
Situational Training
"The Hourglass"
7
Jun-2019Bodybuilders (25)
Bear Walks (10 x 10 yds)
Shuttle Runs (50 x 5 yds)
Crunches(100)
Split Jump Squats (50)
Diam. Push-ups (25)
Ab Punches (1 min.)
Self-Defense vs. Unarmed
"The Candle"
8
May-2019Prison Push-ups (25)
Lunges (100)
Feet Elev. Bicycles (100)
Swimmers (100)
Log Squat-Press (25)
Log Hops (100)
Log Jog (200 yds)
Evasion
"The Luminaries"
9
Apr-2019Jump Squats (100)
Lunges (100)
Crunches (100)
Bear Walk (100 yds)
Get-ups (25)
Mountain Cimbers (100)
Sprints (50 x 12')
Basic Self-Defense
"The Book"
10
Mar-2019Sit-up w/ Plough (25)
Prison Push-ups (25)
Russian Squats (25/side)
Triangle Pikes (25)
Mountain Cimbers (100)
Standing Broad Jumps (25)
Winshield Wipers (25)
Grappling/Clinch
"The Bell"
11
Feb-2019Squats (100)
Push-ups (50)
Crunch'n'Punch (25/person)
Steam Engines (25/side)
Lunges (100)
Sprints (25 out/back)
Wall Touches (100)
Striking
"The Cross"
12
Jan-2019Log Press (25 full)
Log Squats (25)
Log Hops (25 full )
Log Sit-Ups (25)
Log Lunges (50)
Log A-Lifts (25)
Log Curb Touches (100)
Self-Defense vs. Weapons & Weapon X
"The Quill"
13
Dec-2018Tire Sit-ups (25)
Tire Lunges (25)
Tire Passes (25 full)
Tire Squats (50)
Tire Burpees (25)
Tire V-ups (25)
Tire Jackknife Push-ups (25)
Spirit Month (Sat. Flow Drills)
"The Rose"
14
Nov-2018The goal is to complete "Self-Destruct Sequence" before the end of the month:

Zombie Squats (50)
Push-ups, diamond (25)
Jump Squats (100)
10-Count Bodybuilders (25)
Pikes/Leg Triangles (25)
Jump Squats, split (50)
Push-ups, Sit-out (25)
Bicycles (50 each side)
Burpees (25)
Twisters (25 each side)
Wall Touches (100)
Push-ups, hopping/clapping (25)
Mettlecraft
"The Staff"
15
Oct-2018Walking Lunges (100)
Push-ups, Anyhow (100)
Bridges (25)
Twisters (25)
Russian Squats (50)
Get-ups (25)
Curb Touches (100)
Self-Defense Unarmed
"The Pentagram"
16
Sep-2018Escape Plan Drill:
Five Rounds of Sprint 1:00, Heavy Bag (or Shadowbox) 1:00, and Calisthenics 1:00 for a total of 15 minutes
Counterpunching and Sparring
"The Hand of Mysteries"
17
Aug-2018Leg Lifts (50)
Jumping Jacks (100)
Push-ups, Hop/Clap (25)
Crunch'n'Punch (50)
Help-ups (50)
Burpees (25)
Jump Squats, Split (50)
Striking
"The Candle"
18
Jul-2018HPP OTMs ("Hold Push Pull On The Minute") -- calisthenics using sandbags, ropes, heavy bags, etc. This was largely a failed experiment. HPP OTMs were a fun diversion from the usual stuff, but our traditional constitutionals are the benchmark. (CLICK HERE to go to the instructions)Self-defense vs. Weapons
"The Cross"
19
Jun-2018Prisoner Get-ups (25)
Prisoner Push-ups (25)
Sit-outs (33)
Neck Crunches (100)
Hindu Squats (50)
Crunches (100)
Jump Squats (100)
Wrestling
"The Hourglass" (Cont'd)
20
May-2018Ankle Picks (25/side)
Sit-out Push-ups (25)
Triangle Pikes (25)
Bear Walks (100 yds)
Rev. Bridges (25)
Smearing Push-ups (25)
Crunches, Legs Elevated (50)
Wrestling
"The Hourglass"
21
Apr-2018HICT: 4 circuits 5 exercises, 1:00 min each (20 min total): Hindu Squats, Tire Push-ups, Tire Flips #95, Tire Hops, Medicine Ball Clean & Press #50Basic Self-defense
"The Book"
22
Mar-2018Squats (100)
Push-ups, Diamond (25)
Jackknifes (25)
Back Bridge (1 min)
Get-ups (25)
Side Lunges (25/side)
Wall Touches (100)
Grappling
"The Bell"
23
Feb-2018Heavy Bag Squats (50)
Heavy Bag Press-ups (50)
Heavy Bag Sit-ups (50)
Heavy Bag Lunges (50)
Heavy Bag Bridges (20)
Heavy Bag Lifts (25)
Heavy Bag Sprawls (50)
Situations
"The Quill"
24
Jan-2018HIIT/HICT WORKOUTSEvasion
"The Luminaries"
25
Dec-2017Tire Sit-ups (50)
Tire Lunges (50)
Tire Slams (50)
Tire Squats (50)
Tire V-ups (25)
Tire Hops (25 over and back)
Tire Push-ups (25)
TBD
26
Nov-2017Walking Push-ups (25)
Twisters (25)
Zombie Squats (50)
Burpees (25)
Curb Touches (100)
Lunges (100)
Flutter Kicks (100)
Mettlecraft
"The Chalice"
27
Oct-2017One-armed Plank (1 min)*
Bodybuilders (25)
Split Jump Squats (50)
Ab Punches (1 min)†
Moutain Cimbers (100)
Neck Bridge (1 min)
Hindu Squats (50)

* Dominant hand
† Sub. Jackknifes if training solo
Striking
"The Rose"
28
Sep-201725 each of:
Log Push-ups
Log Lunges
Log A-Lifts
Log Hops
Log Squat
Log Press
Log Crunches
Unarmed Self-Defense
"The Hourglass"
29
Aug-2017HIIT/HICT workouts (mallets, chains, ropes, tires, sandbags, etc.)Sparring
"The Staff"
30
Jul-2017Diamond Push-ups(25)
Standing Broad Jumps (25)
Crunch'n'Punch (25)
Get-ups w/ Low Kick (12/side)
Split Jump Squats (50)
Bear Walks (100 yards)
Ploughs (25)
Grab bag (trial month)
31
Jun-2017Get-ups (25)
Pikes (25)
Bodybuilders (25)
Reverse Neck Bridge (1 minute)
Twisters (25)
Russian Squats (50)
Down-ups/Sprawls (35)
Wrestling
"The Pentagram"
(cont'd - heavy May rains caused subsititions so we're going at it again)
32
May-2017Grab bag: Pyramids, Wrestling Conditioners, etc.Wrestling
"The Hand of Mysteries"
33
Apr-2017Sprints (25)
Jackknifes (25)
Prison Push-ups (25)
Neck Bridge, front (1 minute)
Lunges (100)
Walltouches (100)
Hindu Squats (100)
Basic Self-Defense
"The Cross"
34
Mar-2017Tire Sit-ups (25)
Tire Lunges (50)
Tire Passes (25)
Tire Squats (50)
Tire Burpees (25)
Tire Hops (100)
Tire Push-ups (25)
Basic Self-Defense
"The Book"
35
Feb-2017Knuckle Push-ups (40)
Russian Squats (50)
Crunch'n'Punch (25)
Down-ups/Sprawls (35)
Bicycles (100)
Standing Broad Jumps (25)
Mountain Climbers (50)
Striking Cont'd -- Elbows & Knees
"The Hourglass"
36
Jan-2017Prisoner Squats (50)
Push-ups (50)
Mountain Climbers (50)
Ab Punches (1 min)
Steam Engines (50)
Jump Squats (100)
Pikes (25)
Striking
"The Bell"
37
Dec-2016HICT (High Intensity Circuit Training)
+ Mini-Constitutional
Mettlecraft
"The Rose"
38
Nov-2016Side Laterals (25)
Pikes (25)
Zombie Squats (50)
Staggered Push-ups (40)
Sprints (25)
Mountain Climbers (50)
Twisters (25)
Self-Defense vs. Weapons (Guns)
"The Cross"
39
Oct-2016Walking Push-ups (25)
Get-ups (25)
Heel Touches (100)
Pikes (25)
Wall Touches (100)
Lunges (100)
Bodybuilders (25)
Sparring
Trials (Initiations)
40
Sep-2016Standing Broad Jumps (25)
Group Sprint (~250 yards/meters)
Crunch 'n' Punch (25)
Neck Crunches (100)
Russian Squats (50)
Prisoner Get-ups (25)
Hop/Clap Push-ups (25)
Grappling
"The Candle" (Meditation)
41
Aug-2016Bicycles (50)
Mountain Climbers (50)
Ab Punches (1 min)
Push-ups (50)
Zombie Squats (100)
V-up Holds (1 min)
Burpees (25)
Fundamentals Review
"The Bell"(Contemplation)
42
Jul-2016Jump Squats (100)
Sprints (25)
Helpups (50)
Front Plank (60 secs)
Divebombers (25)
Wall Touches (100)
Pikes (25)
Kicking
43
Jun-201625 each of:
Log Presses
Log Lunges
Log A-Lifts
Log Hops
Log Squat/Press
Log Crunches
Self-Defense (All-in)
44
May-2016Squat engines (25/side)
Twisters (25)
Jumping jacks (100)
Ab punches (1 min)
Knuckle Push-ups (25+)
Crunch n punch (25 /person )
Burpees (25)
Boxing/Dirty Boxing
45
Apr-2016Sit-out Push-ups (25)
Pikes (25)
Jump Squats (100)
Bicycle Crunches (100)
Wall Touches (100)
Supermans (25)
Wide Pushups (25)
Wrestling
46
Mar-2016Push-ups (50)
Get-ups (25)
Mountain Climbers (50)
Ab Punches (1:00)
Bodybuilders (25)
Crunch'n'punch (25)
Zombie Squats (50)
Grappling
47
Feb-2016Front Lunge (100)
Push-ups, diamond (25)
Crunch, legs up (50)
Side Planks (60 secs ea.)
Burpees (25)
Pikes (25)
Squats (100)
Kicking (cont'd)
48
Jan-2016Front Lunge (100)
Push-ups, diamond (25)
Crunch, legs up (50)
Side Planks (60 secs ea.)
Burpees (25)
Pikes (25)
Squats (100)
Kicking
49
Dec-2015Open with a Pyramid and close with another fitness drill, HIIT, Tabata, or similarMettlecraft
50
Nov-2015Push-ups (50)
Zombie Squats (50)
Bodybuilders (25)
Neck Crunches (100)
Pikes (25)
Mountain Climbers (100 singles)
Heel Touches (100 singles)
Counterpunching & Triggers
51
Oct-2015Tire Slams (25)
Tire Lunges (50)
Tire Sqat-Presses (25)
Tire Hops (100)
Tire Vee-ups (25)
Tire Push-ups (25)
Self-Defense Review
52
Sep-2015Squat Engines (25 ea. side)
Push-ups, feet elevated (25)
Crunch'n'Punch (25)
Help-ups (25)
Ab Punches (1 min.)
Get-ups (25)
Wall Touches (100)
Striking Review
53
Aug-20153 sets of:
Log Presses (12)
Log Squats (12)
Log Push-ups (12)
Log Lunges (12)
Basics Review
54
Jul-2015Prisoner Squats (50)
Push-ups Narrow (25)
Twisters (25)
Get-ups (25)
Jump Squats, split (50)
Push-ups, staggered (25)
Flutter Kicks (100)
Self-Defense (Sats) and Basics (Tues)
55
Jun-2015Zombie Squats (50)
Push-ups (25)
Twisters (25)
Sprints (25)
Russian Squats (50)
Sit-ups (50)
Down-ups (25)
(All exercises with knife in hand and active)
Knife review
56
May-2015Russian Squats (50)
Get-ups (25)
Mountain Climbers (50)
Neck Bridge (90 seconds)
Push-ups Staggered (50)
Lunges, Side (50)
Pikes (25)
Wrestling (with and without weapons)
57
Apr-2015Log Hops (25 over/back)
Wall Touches (100)
Jump Squats (100)
Crunch'n'Punch (50)
Jumping Jacks (50)
Down-ups (25)
Sprints (25)
Kickboxing
58
Mar-2015PTDICE workoutsGrappling review (cont'd)
59
Feb-201525 each of: Log Presses, Log Lunges, Log A-Lifts, Log Hops, Log Squat/Press, Log Crunches Grappling review, sparring
60
Jan-2015Russian Squats (25 each way)
Get-ups (25 reps, switching knife between hands each rep)
Sit-ups w/ Slash (50 reps, slash an "X" at the top of each rep)
Help-ups (25 reps each side)
Push-ups (25 reps on left palm and right knuckles, 25 reps on right palm and left knuckles)
Sprints (25 reps out and back, slash an "X" at each turn)
Twisters (25 reps, slash an "X" on the floor on each side)

Knife (targeting, accuracy, and precision)
61
Dec-2014Bodybuilders (25)
Wall Touches (100)
Twisters (25)
Squat/Press, tire/sandbag (25)
Stomach Punches (1 min)
Jump Squats, split (25 each way)
Front Plank (1 min)
Mettlecraft and Sparring (all in)
62
Nov-2014Lunges, Front (50)
Push-ups, Full Stop (25)
Crunches, Legs Up (50)
Squats, Prisoner (50)
Steam Engines (50)
Push-ups, Walking (25)
Jackknifes (25)
Bound (escaping from zipties and ropes, fighting while bound, etc.)
63
Oct-2014PTDICE workoutsCounterpunching & Triggers
64
Sep-2014Push-ups (50)
Squats (100)
Crunches (100)
Wrist Waggles (90 secs)
Pikes (25)
Squats, Jump (100)
Sprints (25)
Fundamentals Review
65
Aug-2014Push-ups, narrow (25)
Burpees (25)
Crunches, legs up (100)
Wall Touches (100)
Push-ups (50)
Bicycles (100)
Mountain Climbers (50)
Knife review
66
Jul-2014Tire Slams (25)
Tire Push-ups (25)
Tire Hops (100)
High Knees (25)
Tire Vee-ups (25)
Tire Squats (50)
Tire Sprints (25)
Striking/Footwork
67
Jun-2014Bicycles (50)
Crunch 'n' Punch (50)
Help-ups (25)
Push-ups (50)
Neck crunches (100)
Sprints (25)
Plank (60 secs)
Stand-up Grappling
68
May-2014Pikes (25)
Push-ups, Uneven (25)
Squats, Russian (50)
Neck Crunch (100)
Supermans (25)
Mountain Climbers (50)
Push-ups, Full Stop (25)
Wrestling
69
Apr-2014One Arm Tire Press (failure each side)
Tire Lunges (25 ea. side)
Tire V-ups (25)
Tire Burpees (25)
Steam Engines (25)
Jumping Jacks (50)
300 Yards AFAYC
Punching/Kicking Combinations (Kicking sub-focus)
70
Mar-2014Random (PTDICE.com workouts)Clinch (Punching sub-focus)
71
Feb-2014Mountain Climbers (50)
Plank, front (60 secs)
Lunge, front (50/leg)
Jumping Jacks (100)
Ab Punches (60 secs)
Getups (25)
50 Yard Dash (4)
Knife (cont'd)
72
Jan-2014As many rounds as you can in 15 mins
of each exercise (reps = 1/4 your single set max):
Tire Squat Press
Tire Pushups
Tire Vee-ups
Knife (offense & defense)
73
Dec-2013None -- extra drillsKicks & Kick Applications
74
Nov-2013Zombie Squats (50)
Wall Touches (100)
Mountain Climbers (50)
Bag Lifts (25)
Bicycles (100)
Russian Squats (50)
Sprints (25)
Bobbing, Slipping, and Weaving
75
Oct-2013Crunches (100)
Bodybuilders (25)
Zombie squats (50)
Twisters (25@ side)
Push-up (your choice)
Flutter kicks (60 secs)
Lunges (100)
Fundamentals Review
76
Sep-2013Pyramid Month: Pick 3 to 5 exercises and complete a full pyramid. Work up to peak for 10+ minutes, then descend to the beginning. Example: Monkey Hops, Log Press, Log Hops, Pikes. A full 10-step, 1-rep pyramid (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1) should take about 25 minutes.Weapons Offense
77
Aug-2013Steam Engines (25 ea side)
Crunch 'n' Punch (50)
Bear Crawls (100 yards)
Backups (25)
Switchfoot Jump Squats (100)
Tire Bounce/Pass (25)
Tire Pushups (25)
Weapons Defense
78
Jul-2013Sprints (25)
Getups (25)
Knuckle Pushups (40)
Monkey Hops (100)
Burpees (25)
Log Squats (extra heavy! - 15)
Diamond Pushups (25)
Self Defense
79
Jun-2013None -- extra wrestling drillsWrestling/Grappling
80
May-2013Switchfoot Jump Squats (50)
Get-ups (25)
Bodybuilders (25)
Backups (25)
Pikes (25)
Uneven Pushups (40)
Sprints (25)
Striking Fundamentals
81
Apr-2013Russian Squats (25)
Ab Punches (90 secs)
Prison Pushups (25)
Log Presses (50)
Jump Squats (100)
Crunch 'n' Punch (50)
Standing Broad Jump (25)
Tues: Boxing
Sat: Basics
82
Mar-2013Pushups (50 reg. or 25 hard)
Squats (100)
Steam Engines (50)
Burpees (25)
Bicycles (100 touches knee/elbow)
Lunges (100)
Sprints (25)
Tues: Gun Defense
Sat: Basic Self Defense
83
Feb-2013Pushups (50 reg. or 25 hard)
Zombie Squats (50)
Tire Slams (50)
Bicycles (100 touches knee/elbow)
Tire Hops (100)
Tire Leg Lifts (25)
Tire Burpees (25)
Garment Work, etc.
84
Jan-2013Walking Lunges (50)
Crunches (100)
Pushups, Narrow (25)
Wall Touches (100)
Sprints (25)
Log Squat-Press (25)
Knuckle Pushups (40)
Knife (offense)
85
Dec-2012Pushups (50)
Lunges (100)
Walking Planks (25)
Log Hops (100)
Bodybuilders (25)
Pikes (25)
Sprints (25)
Spirit Month (Meditation & Contemplation)
86
Nov-2012Miscellaneous (Different set each meeting)Kicks & Kick Applications
87
Oct-2012Zombie Squats (50)
Partner Pushups (25)
Ab Punches (90 secs)
Tire Burpees (25)
Tire Situps (25)
Mountain Climbers (50)
Jump Squats (100)
Trigger Punching & Counterpunching
88
Sep-2012Bodybuilders (25)
Tire Hops (100)
Tire Pushups (25)
Tire Leg Lifts (25)
Squats (100)
Wall Touches (100)
Bear Walks (50 yards out/back)
Focus Pad Drills - Striking Fundamentals
89
Aug-2012Log Squat/Press (50)
Pikes (50)
Log Hops (100)
Pushups (50)
Help-ups (50)
Burpees (25)
Suicides (2 sets: 4, 8, 12, 16, & 20 yards)
Self-defense, unarmed vs. weapons
90
Jul-2012Lunges (100)
Get-ups (25)
Russian Squats (50)
Tire Bounce/Pass (25)
Bicycles (100)
Log A-lifts (25)
Wall Touches (100)
Self-defense, Unarmed
91
Jun-2012Bodybuilders (25)
Crunch'n'Punch (25)
Ab Punches (90 secs)
Jump Squats (100)
Pikes (50)
Sprints (25 reg. or 4 x 100 yards)
Pushups (50)
Grappling - all in
92
May-2012Mountain Climbers (50)
Tire Squat/Press (25)
Barrel-roll Pushups (25 full)
Front Neck Bridge (90 secs)
Downups (25)
Leg Lifts (25)
Tire Slams (50)
Grappling
93
Apr-2012Wall Touches (100)
Pushups (50)
Lunges (100)
Wrist Waggles (90 secs)
Zombie Squats (100)
Jackknifes (50)
Help-ups (25)
Stickfighting
94
Mar-2012Down-ups w/ Tire (25)
Pushups (50)
Sprints w/ Tire (25)
Bicycles (100)
Tire Hops (50: in + out = 1)
Tire Slams (50)
Jump Squats, split-leg (50)
Striking Power Development, Basics for New Members
95
Feb-2012Tire Sprints (25)
Pikes (25)
Down-ups w/ Hop (25)
Crunch & Punch (50)
Body Builders (25)
Backups (25)
Tire Slams (25)
Boxing Skills, Basics for New Members
96
Jan-2012Mountain Climbers (50)
Help-ups (25)
Log Press (25 full)
Log Squats (50)
Ab Punches (1:30)
Wall Touches (100)
Push-ups (50 reg or 25 special)
Boxing Skills
97
Dec-2011Trials for Rank AdvancementNone
98
Nov-2011Push-ups w/stop (25)
Bicycles (100)
Help-ups (25)
Lunges, prison (100)
Wrist Waggles (90 secs)
Monkey Hops (100)
Crunch 'n' Slash (50)
Knife (offense)
99
Oct-2011Getups (25)
Pikes (25)
Bodybuilders (25)
Crunch 'n' Punch (50)
Log Presses (50)
Ab Punches (1 minute)
Combat Sprints (50)
Weapons Defense
100
Sep-2011Getups (25)
Pikes (25)
Bodybuilders (25)
Crunch 'n' Punch (50)
Log Presses (50)
Ab Punches (1 minute)
Combat Sprints (50)
Weapons Defense
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