Monthly Constitutionals
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BCD
1
DateConstitutional (Target Reps)Training Focus
2
Feb-2021Burpees (25)
Wall Touches (100)
Zombie Squats (50)
Crunch 'n' Punch (25)
Jumping Jacks (100)
Get-ups (25)
Push-ups (25)		Evasion
"The Hand of Mysteries"
3
Jan-202115 -minute half pyramid of Sprawls, Mountain Climbers, Push-Ups, Slow Side Kicks, Drop Duck-unders, Steam Engines, Jump Squats (for split leg exercises and kicks L + R = 1). Self-Defense vs. Empty Hands
"The Rose"
4
Dec-202016 min pyramids of seven random calisthenics
(we're using PTDICE which are available here: https://www.mitch.store/shop/ptdice-8-million-random-workouts)		Situational Training
"The Chalice"
5
Nov-202012 mins of VERY BAD KARMA + as many kicks as you can in 8 mins (20 mins total) -- https://remitchelljr.com/2020/11/04/mettlecraft-month-2020/Mettlecraft Month
6
Oct-2020Sit-out Push-ups (25)
Ploughs (25)
Pikes (25)
Neck Crunches (25 ea. direction)
Zombie Squats (50)
Bear Walks (100 yards)
Jackknifes (25)		Wrestling
The Luminaries
7
Sep-2020Burpees w/ hop (25)
Smearing Push-ups (25)
Drop Duck-unders (25)
Back-ups (50)
Ab Punches (1 min)
Get-ups (25)
Prisoner Get-ups (25)		Grappling
The Quill
8
Aug-2020Walking Push-ups (25)
Wall Touches (100)
Monkey Rolls (25)
Crunch'n'Punch (25)
Lunges (100)
Jumping Jacks (100)
Steam Engines (25)		Self-Defense vs. Weapons
The Book
9
Jul-2020Get-ups (25)
Prison Push-ups (25)
Sprints (25)
Neck Crunches (25)
Russian Squats (50)
Down-ups (25)
Sit-out Push-ups (25)		Sparring
The Pentangle
10
Jun-2020Pikes (25)
Push-ups, uneven (25)
Jump Squats (100)
Reverse Bridges (25)
Curb Touches (100)
Ploughs(25)
Burpees (25)		Counters, Triggers and Flow Drills
The Cross
11
May-2020Push-ups, Walking (25)
Jump Squats, Split (50)
Twisters (25)
Bodybuilders (25)
Push-ups, Narrow (25)
Side Crunches (50 per side)
Lunges, Side (100)		Striking
The Chalice
12
Apr-202025 reps each of:
Sandbag Turkish Get-ups
Sandbag Burpees
Sandbag Back Bridge
Sandbag Get-ups
Sandbag Push-ups Walking
Sandbag Jackknifes
Sandbag Thrusters		Open Training
13
Mar-2020Lunges(50)
Push-ups(50)
Get-ups(25)
Crunches 3-Way (25)
Prisoner Squats (50)
Wall Touches (100)
Sprints (25)		Evasion
"The Staff"
14
Feb-2020Sprawls(50)
Shrimps (50)
Shots (25)
Japanese Get-ups (25)
Sit-Out Push-ups (25)
Bear Walks (25)
Duckunders (50)		General Self-Defense
"The Bell"
15
Jan-2020Pikes (25)
Push-ups w/ Shoulder Touch (25)
Back Crunches (25)
Zombie Squats (25)
Standing Broad Jumps (25)
Prison Push-ups (25)
Steam Engines (50)		Striking
"The Candle"
16
Dec-2019One more shot at the 100 Bodybuilder Challenge, followed by random constitutionalsOpen Training
17
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
18
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"
19
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"
20
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"
21
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"
22
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"
23
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"
24
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"
25
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"
26
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"
27
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"
28
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"
29
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"
30
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"
31
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"
32
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"
33
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"
34
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)
35
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"
36
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"
37
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"
38
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"
39
Jan-2018HIIT/HICT WORKOUTSEvasion
"The Luminaries"
40
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)		Open Training
41
Nov-2017Walking Push-ups (25)
Twisters (25)
Zombie Squats (50)
Burpees (25)
Curb Touches (100)
Lunges (100)
Flutter Kicks (100)		Mettlecraft
"The Chalice"
42
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"
43
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"
44
Aug-2017HIIT/HICT workouts (mallets, chains, ropes, tires, sandbags, etc.)Sparring
"The Staff"
45
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)
46
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)
47
May-2017Grab bag: Pyramids, Wrestling Conditioners, etc.Wrestling
"The Hand of Mysteries"
48
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"
49
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"
50
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"
51
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"
52
Dec-2016HICT (High Intensity Circuit Training)
+ Mini-Constitutional		Mettlecraft
"The Rose"
53
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"
54
Oct-2016Walking Push-ups (25)
Get-ups (25)
Heel Touches (100)
Pikes (25)
Wall Touches (100)
Lunges (100)
Bodybuilders (25)		Sparring
Trials (Initiations)
55
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)
56
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)
57
Jul-2016Jump Squats (100)
Sprints (25)
Helpups (50)
Front Plank (60 secs)
Divebombers (25)
Wall Touches (100)
Pikes (25)		Kicking
58
Jun-201625 each of:
Log Presses
Log Lunges
Log A-Lifts
Log Hops
Log Squat/Press
Log Crunches 		Self-Defense (All-in)
59
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
60
Apr-2016Sit-out Push-ups (25)
Pikes (25)
Jump Squats (100)
Bicycle Crunches (100)
Wall Touches (100)
Supermans (25)
Wide Pushups (25)		Wrestling
61
Mar-2016Push-ups (50)
Get-ups (25)
Mountain Climbers (50)
Ab Punches (1:00)
Bodybuilders (25)
Crunch'n'punch (25)
Zombie Squats (50)		Grappling
62
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)
63
Jan-2016Front Lunge (100)
Push-ups, diamond (25)
Crunch, legs up (50)
Side Planks (60 secs ea.)
Burpees (25)
Pikes (25)
Squats (100)		Kicking
64
Dec-2015Open with a Pyramid and close with another fitness drill, HIIT, Tabata, or similarMettlecraft
65
Nov-2015Push-ups (50)
Zombie Squats (50)
Bodybuilders (25)
Neck Crunches (100)
Pikes (25)
Mountain Climbers (100 singles)
Heel Touches (100 singles)		Counterpunching & Triggers
66
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
67
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
68
Aug-20153 sets of:
Log Presses (12)
Log Squats (12)
Log Push-ups (12)
Log Lunges (12)		Basics Review
69
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)
70
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
71
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)
72
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
73
Mar-2015PTDICE workoutsGrappling review (cont'd)
74
Feb-201525 each of: Log Presses, Log Lunges, Log A-Lifts, Log Hops, Log Squat/Press, Log Crunches Grappling review, sparring
75
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)
76
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)
77
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.)
78
Oct-2014PTDICE workoutsCounterpunching & Triggers
79
Sep-2014Push-ups (50)
Squats (100)
Crunches (100)
Wrist Waggles (90 secs)
Pikes (25)
Squats, Jump (100)
Sprints (25)		Fundamentals Review
80
Aug-2014Push-ups, narrow (25)
Burpees (25)
Crunches, legs up (100)
Wall Touches (100)
Push-ups (50)
Bicycles (100)
Mountain Climbers (50)		Knife review
81
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
82
Jun-2014Bicycles (50)
Crunch 'n' Punch (50)
Help-ups (25)
Push-ups (50)
Neck crunches (100)
Sprints (25)
Plank (60 secs)
Stand-up Grappling
83
May-2014Pikes (25)
Push-ups, Uneven (25)
Squats, Russian (50)
Neck Crunch (100)
Supermans (25)
Mountain Climbers (50)
Push-ups, Full Stop (25)		Wrestling
84
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)
85
Mar-2014Random (PTDICE.com workouts)Clinch (Punching sub-focus)
86
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)
87
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)
88
Dec-2013None -- extra drillsKicks & Kick Applications
89
Nov-2013Zombie Squats (50)
Wall Touches (100)
Mountain Climbers (50)
Bag Lifts (25)
Bicycles (100)
Russian Squats (50)
Sprints (25)
Bobbing, Slipping, and Weaving
90
Oct-2013Crunches (100)
Bodybuilders (25)
Zombie squats (50)
Twisters (25@ side)
Push-up (your choice)
Flutter kicks (60 secs)
Lunges (100)		Fundamentals Review
91
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
92
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
93
Jul-2013Sprints (25)
Getups (25)
Knuckle Pushups (40)
Monkey Hops (100)
Burpees (25)
Log Squats (extra heavy! - 15)
Diamond Pushups (25)
Self Defense
94
Jun-2013None -- extra wrestling drillsWrestling/Grappling
95
May-2013Switchfoot Jump Squats (50)
Get-ups (25)
Bodybuilders (25)
Backups (25)
Pikes (25)
Uneven Pushups (40)
Sprints (25)
Striking Fundamentals
96
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
97
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
98
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.
99
Jan-2013Walking Lunges (50)
Crunches (100)
Pushups, Narrow (25)
Wall Touches (100)
Sprints (25)
Log Squat-Press (25)
Knuckle Pushups (40)
Knife (offense)
100
Dec-2012Pushups (50)
Lunges (100)
Walking Planks (25)
Log Hops (100)
Bodybuilders (25)
Pikes (25)
Sprints (25)		Spirit Month (Meditation & Contemplation)