1. Pushups 1. Wall Pushups Beginner: 1 set of 10 Intermediate: 2 sets of 25 Progression: 3 sets of 50 2.

2. Incline Pushups Beginner: 1 set of 10 Intermediate: 2 sets of 20 Progression: 3 sets of 40 3. Kneeling Pushups Beginner: 1 set of 10 Intermediate: 2 sets of 15 Progression: 3 sets of 30 4. Half Pushups Beginner: 1 set of 8 Intermediate: 2 sets of 12 Progression: 2 sets of 25 5. Full Pushups Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 20 6. Close Pushups Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 10 7. Uneven Pushups Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Progression: 2 sets of 10 (both sides) 8. 1/2 One-Arm Pushups Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Progression: 2 sets of 10 (both sides) 9. Lever Pushups Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Progression: 2 sets of 10 (both sides) 10. One-Arm Pushups Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Elite: 1 sets of 100 (both sides) 2. Squats 1. Shoulderstand Squats Beginner: 1 set of 10 Intermediate: 2 sets of 25

 Progression: 3 sets of 50 2. Jackknife Squats Beginner: 1 set of 10 Intermediate: 2 sets of 20 Progression: 3 sets of 40 3. Supported Squats Beginner: 1 set of 10 Intermediate: 2 sets of 15 Progression: 3 sets of 30 4. Half Squats Beginner: 1 set of 8 Intermediate: 2 sets of 35 Progression: 2 sets of 50 5. Full Squats Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 30 6. Close Squats Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 20 7. Uneven Squats Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Progression: 2 sets of 20 (both sides) 8. 1/2 One-Leg Squats Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Progression: 2 sets of 20 (both sides) 9. Assisted One-Leg Squats Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Progression: 2 sets of 20 (both sides) 10. One-Leg Squats Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 10 (both sides) Elite: 2 sets of 50 (both sides) 3. Pullups 1. Vertical Pulls Beginner: 1 set of 10 Intermediate: 2 sets of 20 Progression: 3 sets of 40 2. Horizontal Pulls Beginner: 1 set of 10 Intermediate: 2 sets of 20

 Progression: 3 sets of 30 3. Jackknife Pulls Beginner: 1 set of 10 Intermediate: 2 sets of 15 Progression: 3 sets of 20 4. Half Pullups Beginner: 1 set of 8 Intermediate: 2 sets of 11 Progression: 2 sets of 15 5. Full Pullups Beginner: 1 set of 5 Intermediate: 2 sets of 8 Progression: 2 sets of 10 6. Close Pullups Beginner: 1 set of 5 Intermediate: 2 sets of 8 Progression: 2 sets of 10 7. Uneven Pullups Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 7 (both sides) Progression: 2 sets of 9 (both sides) 8. 1/2 One-Arm Pullups Beginner: 1 set of 4 (both sides) Intermediate: 2 sets of 6 (both sides) Progression: 2 sets of 8 (both sides) 9. Assisted One-Arm Pullups Beginner: 1 set of 3 (both sides) Intermediate: 2 sets of 5 (both sides) Progression: 2 sets of 7 (both sides) 10. One-Arm Pullups Beginner: 1 set of 1 (both sides) Intermediate: 2 sets of 3 (both sides) Elite: 2 sets of 6 (both sides) 4. Leg Raises 1. Knee Tucks Beginner: 1 set of 10 Intermediate: 2 sets of 25 Progression: 3 sets of 40 2. Flat Knee Raises Beginner: 1 set of 10 Intermediate: 2 sets of 20 Progression: 3 sets of 35 3. Flat Bent Leg Raises Beginner: 1 set of 10 Intermediate: 2 sets of 15

 Progression: 3 sets of 30 4. Flat Frog Raises Beginner: 1 set of 8 Intermediate: 2 sets of 15 Progression: 3 sets of 25 5. Flat Straight Leg Raises Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 20 6. Hanging Knee Raises Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 15 7. Hanging Bent Leg Raises Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 15 8. Hanging Frog Raises Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 15 9. Partial Straight Leg Raises Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 15 10. Hanging Straight Leg Raises Beginner: 1 set of 5 Intermediate: 2 sets of 10 Elite: 2 sets of 30 5. Bridges 1. Short Bridges Beginner: 1 set of 10 Intermediate: 2 sets of 25 Progression: 3 sets of 50 2. Straight Bridges Beginner: 1 set of 10 Intermediate: 2 sets of 20 Progression: 3 sets of 40 3. Angled Bridges Beginner: 1 set of 8 Intermediate: 2 sets of 15 Progression: 3 sets of 30 4. Head Bridges Beginner: 1 set of 8 Intermediate: 2 sets of 15

 Progression: 2 sets of 25 5. Half Bridges Beginner: 1 set of 8 Intermediate: 2 sets of 15 Progression: 2 sets of 20 6. Full Bridges Beginner: 1 set of 6 Intermediate: 2 sets of 10 Progression: 2 sets of 15 7. Wall Walking Bridges (Down) Beginner: 1 set of 3 Intermediate: 2 sets of 6 Progression: 2 sets of 10 8. Wall Walking Bridges (Up) Beginner: 1 set of 2 Intermediate: 2 sets of 4 Progression: 2 sets of 8 9. Closing Bridges Beginner: 1 set of 1 Intermediate: 2 sets of 3 Progression: 2 sets of 6 10. Stand-To-Stand Bridges Beginner: 1 set of 1 Intermediate: 2 sets of 3 Elite: 2 sets of 10-30 6. Handstand Pushups 1. Wall Headstands Beginner: 30 seconds Intermediate: 1 minute Progression: 2 minutes 2. Crow Stands Beginner: 10 seconds Intermediate: 30 seconds Progression: 1 minute 3. Wall Handstands Beginner: 30 seconds Intermediate: 1 minute Progression: 2 minutes 4. Half Handstand Pushups Beginner: 1 set of 5 Intermediate: 2 sets of 10 Progression: 2 sets of 20 5. Handstand Pushups Beginner: 1 set of 5 Intermediate: 2 sets of 10

 Progression: 2 sets of 15 6. Close Handstand Pushups Beginner: 1 set of 5 Intermediate: 2 sets of 9 Progression: 2 sets of 12 7. Uneven Handstand Pushups Beginner: 1 set of 5 (both sides) Intermediate: 2 sets of 8 (both sides) Progression: 2 sets of 10 (both sides) 8. 1/2 One-Arm Handstand Pushups Beginner: 1 set of 4 (both sides) Intermediate: 2 sets of 6 (both sides) Progression: 2 sets of 8 (both sides) 9. Lever Handstand Pushups Beginner: 1 set of 3 (both sides) Intermediate: 2 sets of 4 (both sides) Progression: 2 sets of 6 (both sides) 10. One-Arm Handstand Pushups Beginner: 1 set of 1 (both sides) Intermediate: 2 sets of 2 (both sides) Elite: 1 sets of 5 (both sides) New Blood: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Good Behavior: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Veterano: Monday: Tuesday: Wednesday: Thursday: Friday:

Pushups, Leg Raises

2-3 work sets

Pullups, Squats

2-3 work sets

Pushups, Leg Raises Pullups, Squats Handstand Pushups, Bridges

2-3 work sets 2-3 work sets 2-3 work sets

Pullups Bridges Handstand Pushups Leg Raises Squats

2-3 work sets 2-3 work sets 2-3 work sets 2-3 work sets 2-3 work sets

Saturday: Sunday:

Pushups

2-3 work sets