| B | C | D | |
|---|---|---|---|
1 | Date | Constitutional (Target Reps) | Training Focus |
2 | Nov-2019 | Get-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-2019 | Tire 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-2019 | 2:30 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-2019 | Push-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-2019 | Down-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-2019 | Bodybuilders (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-2019 | Prison 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-2019 | Jump 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-2019 | Sit-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-2019 | Squats (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-2019 | Log 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-2018 | Tire 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-2018 | The 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-2018 | Walking 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-2018 | Escape 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-2018 | Leg 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-2018 | HPP 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-2018 | Prisoner 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-2018 | Ankle 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-2018 | HICT: 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 #50 | Basic Self-defense "The Book" |
22 | Mar-2018 | Squats (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-2018 | Heavy 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-2018 | HIIT/HICT WORKOUTS | Evasion "The Luminaries" |
25 | Dec-2017 | Tire 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-2017 | Walking Push-ups (25) Twisters (25) Zombie Squats (50) Burpees (25) Curb Touches (100) Lunges (100) Flutter Kicks (100) | Mettlecraft "The Chalice" |
27 | Oct-2017 | One-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-2017 | 25 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-2017 | HIIT/HICT workouts (mallets, chains, ropes, tires, sandbags, etc.) | Sparring "The Staff" |
30 | Jul-2017 | Diamond 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-2017 | Get-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-2017 | Grab bag: Pyramids, Wrestling Conditioners, etc. | Wrestling "The Hand of Mysteries" |
33 | Apr-2017 | Sprints (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-2017 | Tire 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-2017 | Knuckle 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-2017 | Prisoner 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-2016 | HICT (High Intensity Circuit Training) + Mini-Constitutional | Mettlecraft "The Rose" |
38 | Nov-2016 | Side 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-2016 | Walking Push-ups (25) Get-ups (25) Heel Touches (100) Pikes (25) Wall Touches (100) Lunges (100) Bodybuilders (25) | Sparring Trials (Initiations) |
40 | Sep-2016 | Standing 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-2016 | Bicycles (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-2016 | Jump Squats (100) Sprints (25) Helpups (50) Front Plank (60 secs) Divebombers (25) Wall Touches (100) Pikes (25) | Kicking |
43 | Jun-2016 | 25 each of: Log Presses Log Lunges Log A-Lifts Log Hops Log Squat/Press Log Crunches | Self-Defense (All-in) |
44 | May-2016 | Squat 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-2016 | Sit-out Push-ups (25) Pikes (25) Jump Squats (100) Bicycle Crunches (100) Wall Touches (100) Supermans (25) Wide Pushups (25) | Wrestling |
46 | Mar-2016 | Push-ups (50) Get-ups (25) Mountain Climbers (50) Ab Punches (1:00) Bodybuilders (25) Crunch'n'punch (25) Zombie Squats (50) | Grappling |
47 | Feb-2016 | Front 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-2016 | Front Lunge (100) Push-ups, diamond (25) Crunch, legs up (50) Side Planks (60 secs ea.) Burpees (25) Pikes (25) Squats (100) | Kicking |
49 | Dec-2015 | Open with a Pyramid and close with another fitness drill, HIIT, Tabata, or similar | Mettlecraft |
50 | Nov-2015 | Push-ups (50) Zombie Squats (50) Bodybuilders (25) Neck Crunches (100) Pikes (25) Mountain Climbers (100 singles) Heel Touches (100 singles) | Counterpunching & Triggers |
51 | Oct-2015 | Tire 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-2015 | Squat 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-2015 | 3 sets of: Log Presses (12) Log Squats (12) Log Push-ups (12) Log Lunges (12) | Basics Review |
54 | Jul-2015 | Prisoner 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-2015 | Zombie 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-2015 | Russian 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-2015 | Log 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-2015 | PTDICE workouts | Grappling review (cont'd) |
59 | Feb-2015 | 25 each of: Log Presses, Log Lunges, Log A-Lifts, Log Hops, Log Squat/Press, Log Crunches | Grappling review, sparring |
60 | Jan-2015 | Russian 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-2014 | Bodybuilders (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-2014 | Lunges, 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-2014 | PTDICE workouts | Counterpunching & Triggers |
64 | Sep-2014 | Push-ups (50) Squats (100) Crunches (100) Wrist Waggles (90 secs) Pikes (25) Squats, Jump (100) Sprints (25) | Fundamentals Review |
65 | Aug-2014 | Push-ups, narrow (25) Burpees (25) Crunches, legs up (100) Wall Touches (100) Push-ups (50) Bicycles (100) Mountain Climbers (50) | Knife review |
66 | Jul-2014 | Tire 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-2014 | Bicycles (50) Crunch 'n' Punch (50) Help-ups (25) Push-ups (50) Neck crunches (100) Sprints (25) Plank (60 secs) | Stand-up Grappling |
68 | May-2014 | Pikes (25) Push-ups, Uneven (25) Squats, Russian (50) Neck Crunch (100) Supermans (25) Mountain Climbers (50) Push-ups, Full Stop (25) | Wrestling |
69 | Apr-2014 | One 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-2014 | Random (PTDICE.com workouts) | Clinch (Punching sub-focus) |
71 | Feb-2014 | Mountain 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-2014 | As 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-2013 | None -- extra drills | Kicks & Kick Applications |
74 | Nov-2013 | Zombie Squats (50) Wall Touches (100) Mountain Climbers (50) Bag Lifts (25) Bicycles (100) Russian Squats (50) Sprints (25) | Bobbing, Slipping, and Weaving |
75 | Oct-2013 | Crunches (100) Bodybuilders (25) Zombie squats (50) Twisters (25@ side) Push-up (your choice) Flutter kicks (60 secs) Lunges (100) | Fundamentals Review |
76 | Sep-2013 | Pyramid 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-2013 | Steam 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-2013 | Sprints (25) Getups (25) Knuckle Pushups (40) Monkey Hops (100) Burpees (25) Log Squats (extra heavy! - 15) Diamond Pushups (25) | Self Defense |
79 | Jun-2013 | None -- extra wrestling drills | Wrestling/Grappling |
80 | May-2013 | Switchfoot Jump Squats (50) Get-ups (25) Bodybuilders (25) Backups (25) Pikes (25) Uneven Pushups (40) Sprints (25) | Striking Fundamentals |
81 | Apr-2013 | Russian 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-2013 | Pushups (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-2013 | Pushups (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-2013 | Walking Lunges (50) Crunches (100) Pushups, Narrow (25) Wall Touches (100) Sprints (25) Log Squat-Press (25) Knuckle Pushups (40) | Knife (offense) |
85 | Dec-2012 | Pushups (50) Lunges (100) Walking Planks (25) Log Hops (100) Bodybuilders (25) Pikes (25) Sprints (25) | Spirit Month (Meditation & Contemplation) |
86 | Nov-2012 | Miscellaneous (Different set each meeting) | Kicks & Kick Applications |
87 | Oct-2012 | Zombie 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-2012 | Bodybuilders (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-2012 | Log 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-2012 | Lunges (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-2012 | Bodybuilders (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-2012 | Mountain 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-2012 | Wall Touches (100) Pushups (50) Lunges (100) Wrist Waggles (90 secs) Zombie Squats (100) Jackknifes (50) Help-ups (25) | Stickfighting |
94 | Mar-2012 | Down-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-2012 | Tire 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-2012 | Mountain 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-2011 | Trials for Rank Advancement | None |
98 | Nov-2011 | Push-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-2011 | Getups (25) Pikes (25) Bodybuilders (25) Crunch 'n' Punch (50) Log Presses (50) Ab Punches (1 minute) Combat Sprints (50) | Weapons Defense |
100 | Sep-2011 | Getups (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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