Wednesday - 11/24/10

AM -
3, 3, 3, 1, 1, 1 Back Squats

PM -
Hike a Peak!


BACK TO COURAGE PERFORMANCE

Tuesday - 10/23/10

Rest/Travel Day


BACK TO COURAGE PERFORMANCE

Monday - 10/22/10

AM -
1-ladder of:
Deadlifts 225#
Box Jumps 24#
Push Press 115#
Double Unders 25

PM -
Yoga Class


BACK TO COURAGE PERFORMANCE

Sunday - 11/21/10

Clean and Jerk Work

8 minute AMRAP of:
Max Reps body weight Bench Press
w/ 5 pull ups and 10 air squats every break


BACK TO COURAGE PERFORMANCE

Saturday - 10/20/10

Rest/Travel Day


BACK TO COURAGE PERFORMANCE

Firday - 11/19/10

1, 1, 1, 1, 1, 1 weighted pull ups and dips

"Fran"
21-15-9 of:
Thrusters 95#
Pull Ups


BACK TO COURAGE PERFORMANCE

Thursday - 11/18/10

Rest Day


BACK TO COURAGE PERFORMANCE

Wendesday - 11/17/10

1, 1, 1, 1, 1, 1 Deadlifts

3 rounds of:
10 box jumps 20"
5 box jumps 26"
1 box jumps 32"
12 GHD sit ups
12 GHD back extensions
12 KB swings 53#

10, 10, 10 good mornings
20, 20, 20 TRX pendulums
100 TRX bicycles


BACK TO COURAGE PERFORMANCE

Tuesday - 11/16/10

21-15-9 of
Hang power snatch (95#)
Lateral jump overs (height - 20" bar)(each jump is 1 rep)
Toes to bar


Rest exactly 1 minute then do:

2 minute AMRAP:
HSPU
2 minute AMRAP
Muscle ups

Rest exactly 1 minute then do:

15-12-9 of
Clean and jerks 135#
Burpees


BACK TO COURAGE PERFORMANCE

Monday 11/15/10

AM -
40 minute, easy run

PM -
1, 1, 1, 1, 1, 1 Jerks

With a running clock do 100 burpees
w/3 ground to overhead anyhow at the top of each minute (w/185#)



BACK TO COURAGE PERFORMANCE

Sunday - 11/14/10

Rest Day



BACK TO COURAGE PERFORMANCE

Saturday - 11/13/10

Mid-Atlantic Hopper Challenge 2010 WOD's 1, 2 and 3

WOD #1:
30-20-10 of:
Wall Ball 20#
Hang Power Cleans 95#

WOD #2:
3 minute AMRAP of:
Back Squats 225#

WOD #3:
For time:
500 Meter Row
44 Double unders



BACK TO COURAGE PERFORMANCE

Friday - 11/12/10

3, 3, 3, 1, 1, 1 weighted Pull Ups and Dips

10 minute AMRAP of:
2 HSPU
2 muscle ups
50 meter OH sandbag shuttle run 52#
10 wall-touch rolling sit ups (lie with head 1 foot from wall, lift legs until feet touch wall behind head, roll open and perform a full sit up.  That is one rep)

10, 10, 10
barbell bent rows
scap retraction to bent press
ring push ups to frog crunch


BACK TO COURAGE PERFORMANCE

Thursday - 11/11/10

Recovery Day

15-20 mile bike ride



BACK TO COURAGE PERFORMANCE

Wednesday - 11/10/10

3, 3, 3, 1, 1, 1 Deadlifts

3 rounds of:
50 box jumps 20"
15 KB snatch 52# (each arm)

10, 10, 10
OH squats
Good mornings
Prone scap flye


BACK TO COURAGE PERFORMANCE

Tuesday - 11/09/10

250 double unders for time

2 x TRX full body cicuit (@ 15 reps each)

250 double unders for time


BACK TO COURAGE PERFORMANCE

Monday - 11/08/10

3, 3, 3, 1, 1, 1 Jerks

5 rounds for time of:
12 hang power cleans 135#
3 muscle ups


Work (no prescribed reps or sets, just get work):
HSPU
ring L-sits
DB lateral raises
Roll outs


BACK TO COURAGE PERFORMANCE

Sunday - 11/07/10

US Half marathon - 13.1 mile run


BACK TO COURAGE PERFORMANCE

Saturday - 11/06/10

Rest Day


BACK TO COURAGE PERFORMANCE

Friday - 11/05/10

5, 5, 5, 3, 3, 3
Weighted Pull ups
Weighted Dips

Complete for time:
50 KB swings 62#
50 wall ball 20#
50 pull ups
50 sit ups

TRX core work
Jobes


BACK TO COURAGE PERFORMANCE

Thursday - 11/04/10

Rest Day


BACK TO COURAGE PERFORMANCE

Wednesday - 11/03/10

5, 5, 5, 3, 3, 3 deadlifts

4 rounds for time of:
10 box squat box jumps (32")
20 KB figure 8's (62#)
200 meter sandbag run (52#)

3 rounds of 10 each
Skin the cats
pistol squats
TRX lateral jumps


BACK TO COURAGE PERFORMANCE

Tuesday - 11/02/10

AM -
3-4 mile run

PM -
10 minute AMRAP of:
10 squat snatches 95#
8 chest to bar pull ups
8 rig dips

TRX ab circuit


BACK TO COURAGE PERFORMANCE

Monday - 11/01/10

5, 5, 5, 3, 3, 3 Jerks

40, 30, 20, 10 for time of:
Box jumps 24"
KB thrusters 35# (KB's touch ground every 5 reps)
Burpees
Row 250 meters each round


BACK TO COURAGE PERFORMANCE

Sunday - 10/31/10

Rest Day


BACK TO COURAGE PERFORMANCE

Saturday - 10/30/10

"Grace"
30 reps clean and jerk 135#


BACK TO COURAGE PERFORMANCE

Friday - 10/29/10

1, 1, 1, 1, 1, 1 Strict Press

For Time:
50 double unders
5 muscle ups
20 push press 95#
50 double unders
5 muscle ups
20 KB snatch 1.5 pood (each arm)
50 double unders
5 muscle ups
20 toes to bar


BACK TO COURAGE PERFORMANCE

Thursday - 10/28/10

1, 1, 1, 1, 1, 1 Front Squats

3 rounds of:
10 DB squat cleans
12 pull ups
14 burpees
16 10 meter shuffles


BACK TO COURAGE PERFORMANCE

Wednesday - 10/27/10

Travel Day


BACK TO COURAGE PERFORMANCE

Tuesday - 10/26/10

AM -
6 Mile Run

PM -
4, 4, 4, 4 Push Presses

4 rounds of:
3 HSPU
4 lateral box jump to box jump (18" lateral, 30" straight)
5 max height med ball throws (20#)


BACK TO COURAGE PERFORMANCE

Monday - 10/25/10

1, 1, 1, 1, 1, 1 Power Cleans

50 reverse burpees
50 toes to bar
50 Russian twists with ball slams

100 meters 1-arm farmers walk (50 meters 1 arm, 50 the other)
30 seconds L-sit
10 1-arm overhead lunges (10 steps 1 arm, 10 steps the other)


BACK TO COURAGE PERFORMANCE

Sunday - 10/24/10

Rest Day


BACK TO COURAGE PERFORMANCE

Saturday - 10/23/10

5 rounds for time of:
10 overhead squats 115#
10 pull ups
10 broad jumps 6'
10 half moons 52#


BACK TO COURAGE PERFORMANCE

Friday - 10/22/10

3, 3, 3, 1, 1, 1 Strict press

For time do:
5, 4, 3, 2, 1 Muscles ups w/
40, 40, 30, 20, 10 Air squats and
10, 20, 30, 40, 50 double unders

10, 10, 10
Overhead squats
lateral med ball throw
heavy Russian twist


BACK TO COURAGE PERFORMANCE

Thursday - 10/21/10

Rest Day


BACK TO COURAGE PERFORMANCE

Wednesday - 10/20/10

AM-
Blair Morrison Online Reader Challenge
(2.5 mile trail hike to the monument erected at the site the San Francisco Bay was first seen, body-weight WOD there, run back down)

PM-
3, 3, 3, 1, 1, 1 Front squats

5 rounds of:
1 bear complex 95#
5 box jumps 30"

10, 10, 10
good mornings
extreme leg raises



BACK TO COURAGE PERFORMANCE

Tuesday - 10/19/10

6, 6, 6, 6 push press

10-1 ladder of:
pull ups
push ups


BACK TO COURAGE PERFORMANCE

Monday - 10/18/10

3, 3, 3, 1, 1, 1 power cleans

5-1 ladder of:
HSPU
KB snatch 63#

3 x 10 un-timed of:
Windmills
DB pull overs

Optional 2-4 mile easy run


BACK TO COURAGE PERFORMANCE

Sunday - 10/17/10

Optional Workout -

20-15-10-5 of:
Power snatch 75#
Lateral jump overs 20" box
Pull ups
GHD sit ups
Row kcal


BACK TO COURAGE PERFORMANCE

Saturday - 10/16/10

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


BACK TO COURAGE PERFORMANCE

Friday - 10/15/10

5, 5, 5, 3, 3, 3 Strict Press

5 rounds of:
5 walk outs (3 hands off ground push ups ea. walk out)
25 double unders

3 sets of 10 each:
Good mornings with scapular retraction to press
Cable stability press
Heavy lateral raises


BACK TO COURAGE PERFORMANCE

Thursday - 10/14/10

4 x 200 meter swim (time each)

15 minutes of mechanical drill work in the pool



BACK TO COURAGE PERFORMANCE

Wednesday - 10/13/10

5, 5, 5, 3, 3, 3 Front Squats

3 rounds for time of:
5 deadlifts 315#
10 box jumps 24"
15 GHD sit ups
15 GHD back extensions

3 x 10 each (slow and controlled)
Roll outs
Glute/Ham raises


BACK TO COURAGE PERFORMANCE

Tuesday - 10/12/10

8, 8, 8, 8, 8 Push Press

4 rounds of 500 meter row (rest 2 minutes between rounds)


BACK TO COURAGE PERFORMANCE

Monday - 10/11/10

Dynamic Warm up

5, 5, 5, 3, 3, 3 Power Clean
(use 75-85% of your 1RM for the 5's.  Go up accordingly for your 3's)

Foam roll and static stretch


BACK TO COURAGE PERFORMANCE

Sunday - 10/10/10

Rest Day


BACK TO COURAGE PERFORMANCE

Saturday - 10/09/10

AM-
3.75 mile sandbag run 52#

PM-
8 rounds (with 90 seconds rest between rounds) of:
200 meter run
10 burpees
15 sit ups


BACK TO COURAGE PERFORMANCE

Friday - 10/08/10

Rest Day


BACK TO COURAGE PERFORMANCE

Thursday - 10/07/10

Run a bunch

Do a bunch of abs!


BACK TO COURAGE PERFORMANCE

Wednesday - 10/06/10

"Daniel"
50 pull ups
400 meter run
21 thrusters 95#
800 meter run
21 thrusters 95#
400 meter run
50 pull ups


BACK TO COURAGE PERFORMANCE

Tuesday - 10/05/10

5+ mile trail run


BACK TO COURAGE PERFORMANCE

Monday - 10/04/10

3, 3, 3, 3 Jerks

13-10-7 of:
Handstand push ups
Ring dips
Push ups


BACK TO COURAGE PERFORMANCE

Sunday - 10/03/10

Rest Day


BACK TO COURAGE PERFORMANCE

Saturday - 10/02/10

3 rounds for time of:

5 rounds "Cindy" (5 pull ups, 10 push ups, 15 squats)

25 KB swings 35#

250 meter run


BACK TO COURAGE PERFORMANCE

Friday - 10/01/10

AM - 

1 mile run for time

4 x 100

4 x 50

PM - 

5, 3, 1+ 

Squats

Bench Press


BACK TO COURAGE PERFORMANCE

Thursday - 9/30/10

Rest Day

Go for a swim, or do something else active


BACK TO COURAGE PERFORMANCE

Wednesday - 9/29/10

1, 1, 1, 1, 1, 1 Jerks

1, 1, 1, 1, 1, 1 Cleans

4 rounds of (w/ 3 min. rest between sets):

400 meter run

100 double unders

BACK TO COURAGE PERFORMANCE

Tuesday - 9/28/10

Speed / Agility / Footwork Drills

2 x 250 meter swim

2 x 500 meter swim


BACK TO COURAGE PERFORMANCE

Monday - 9/27/10

5, 3, 1+
Deadlifts

Strict press

10 minute AMRAP of:

3 squat snatches 95#

8 burpess

13 pull ups 

(5 strict pull up penalty for every break off the pull up bar or dumping of the barbell)

BACK TO COURAGE PERFORMANCE

Sunday - 9/26/10

Rest Day

BACK TO COURAGE PERFORMANCE

Saturday - 9/25/10

"Fight Gone Bad"

With a running clock, perform the following exercises for total reps:

Wall Ball 20/14

Sumo Deadlifts High Pull 75/55

Box Jumps 20"/18"

Push Press 75/55

Row (kCal)

Rest


BACK TO COURAGE PERFORMANCE

Friday - 9/24/10

3. 3, 3+
Squats
Bench press

3, 3, 3, 3, high step step ups w/
10, 10, 10, 10 DB row

TABATA 8 rounds
vertical jumps
Squats

100 meter walking lunge
(10 GHD sit ups for every rest)


BACK TO COURAGE PERFORMANCE

Thursday - 9/23/10

SWP (Skill and weakness practice) - 

TRX core strength

Handstand holds

Handstand walks

Skin the cats

Ring push ups

4 mile run (hard)


BACK TO COURAGE PERFORMANCE

Wednesday - 9/22/10

AM - 

Trail run

PM - 

Power snatch fundamentals work

Full snatch fundamentals work

4, 4, 4, 4 snatch grip push jerk

1, 1, 1, 1, 1, 1 Turkish Get Ups


BACK TO COURAGE PERFORMANCE

Tuesday - 9/21/10

AM -

Swim a bit

PM - 

Run around the woods a bit (climb a tree, throw some rocks and logs, jump over things, crawl under things.  Be a kid!)


BACK TO COURAGE PERFORMANCE

Monday - 9/20/10

3, 3, 3+

Deadlift

Strict press

12, 12, 12, 12 weighted bridges w/

4 rounds max cable static lateral raise

5 rounds of:

50 meter bear crawl

25 sandbag shoulder changes

50 meter sandbag sprint

BACK TO COURAGE PERFORMANCE

Sunday - 9/19/10

Rest Day


BACK TO COURAGE PERFORMANCE

Saturday - 9/18/10

"First California Chipper" AKA - "The Lindsey Killer"

30 lateral box jumps

30 10 meter lateral shuffles

30 wall ball

30 box jumps

30 toes to bar

10 double unders

rest 5 minutes

Easy 2 mile jog


BACK TO COURAGE PERFORMANCE

Friday - 9/17/10

5, 5, 5+ back squats

5, 5, 5+ bench press

6, 6, 6, 6 bulgarian split squat

w/ four rounds max strict pull ups

"Helen"

3 rounds of:

400 meter run

21 KB swings

12 pull ups


BACK TO COURAGE PERFORMANCE

Thursday - 9/16/10

Handstand SWP's

3+ mile easy run


BACK TO COURAGE PERFORMANCE

Wednesday - 9/15/10

Burgener Warm up

Power clean fundamentals work

Squat clean fundamentals work

10, 10, 10 Overhead squats

"Elizabeth"

21-15-9 of:

Squat cleans 135/95

Ring dips


BACK TO COURAGE PERFORMANCE

Tuesday - 9/14/10

500, 400, 300, 200, 100 meter row
with
10, 15, 20, 25, 30 burpees


BACK TO COURAGE PERFORMANCE

Monday - 9/13/10

5, 5, 5+ Deadlift

5, 5, 5+ Strict press

10, 10, 10, 10

Good mornings

Roll outs

For time:

30-20-10

Box jumps 24"

Push press 105#

Half moons 52# (sandbag)


BACK TO COURAGE PERFORMANCE

Saturday/Sunday - 9/11+12

Rest/Recovery

5/3/1 program begins tomorrow!


BACK TO COURAGE PERFORMANCE

Friday - 9/10/10

5 rounds max Muscle Ups

5 rounds for time of:
20 push ups (hands off ground each rep)
50 double unders


BACK TO COURAGE PERFORMANCE

Thursday - 9/09/10

For time:

100 push presses

100 back squats

50 walking lunges

50 sumo deadlift high pulls

weight - 75/45

Do not let the bar out of your hands.  Do workout exercises in any order you want.


BACK TO COURAGE PERFORMANCE

Wednesday - 9/08/10

TRX full body circuit x 3
(get all body parts, all planes, at least 2 exercises per)

TRX full body circuit x 2
(knees to chest, to elbows, pike, bicycles, reverse roll outs)


BACK TO COURAGE PERFORMANCE

Tuesday - 9/07/10

AM -

8 rounds of "Cindy"
5 pull ups
10 push ups
15 squats
WITH
3 x trailer climb or
1 x truck climb

PM -

30 thrusters (115)

30 pull ups

rest 3 minutes

AMRAP 10 minutes of:

50 jumping jacks

50 mountain climbers
25 sit ups




BACK TO COURAGE PERFORMANCE

Monday - 9/06/10

AM -
Run 3-4 miles

PM -
4 rounds for time of:
20 deadlifts 155#
5 clean and jerks 155#
10 burpee to lateral jump overs
25 meter bear crawl
75 meter run


BACK TO COURAGE PERFORMANCE

Sunday - 9/05/10

Deloading weekend.

Be active!!

BACK TO COURAGE PERFORMANCE

Saturday - 9/04/10

Deloading weekend.

Be active!!


BACK TO COURAGE PERFORMANCE

Friday - 9/03/10

Deloading weekend.

Be active!


BACK TO COURAGE PERFORMANCE

Thursday - 9/02/10

Load 6,000# onto 24' truck for time:

No joke.

Also:

5k run


BACK TO COURAGE PERFORMANCE

Wednesday - 9/01/10

8, 8, 8, 8 Good mornings

w/

10, 10, 10, 10 cable hip adductions

5-1 ladder of:

Deadlifts (90% of established 5/3/1 program 1RM)

Burpee box jumps 30"

3 un-timed rounds of:

5 hamstring extensions

15 GHD sit ups

100/75/50 meter unbroken walking lunge


BACK TO COURAGE PERFORMANCE

Tuesday - 8/31/10

10 x 25 meter sled push 150/100
(30 seconds rest between sets)

250 double unders
w/ 5 squat snatches at the top of every minute 75#


BACK TO COURAGE PERFORMANCE

Monday - 8/30/10

6, 6, 6, 6 Push Jerks

3 x strict chest to bar pull ups

w/ 30 seconds handstand hold

5 rounds of: (95/65)

5 power cleans

5 push press

5 overhead squats

200 meter run

BACK TO COURAGE PERFORMANCE

Sunday - 8/29/10

Easy 2-5 mile run

"The Maryland Mangler"

200 meter woods run and 100 meter field sprint between each of 3 rounds of:

20 tire tosses

1 lap bear crawl (down stairs, across bridge and back)

Surprise WOD (Pick 2-4 exercises, tweak each of them to make them slightly unique, like using only one leg, or while standing on top of monkey bars etc, and do a 6-10 minute AMRAP of them)

BACK TO COURAGE PERFORMANCE

Saturday - 8/28/10

Rest Day - Be active!

Optional workout:

"Karen"

150 Wall Ball Shots

BACK TO COURAGE PERFORMANCE

Friday - 8/27/10

3 x 6 barbell split Squat

w/ 6 max verticals each set

5 x 5 Strict press

21-15-9 of:

GHD sit ups

Ball slams

KB swings (heavy)

TRX Core Circuit AMRAP rest of session (max 10 minutes)

10 each of: Knees to chest, Knees to elbows, Pike ups, Bicycles, Reverse roll outs

BACK TO COURAGE PERFORMANCE

Thursday - 8/26/10

24 x 50 m shuttle run

(sub-17 sec w/ 45 sec rest between each)

and/or

3-mile run

BACK TO COURAGE PERFORMANCE

Wednesday - 8/25/10

6, 6, 6, 6 Squat Snatch

5, 5, 5, 5, 5 bench press

3 rounds for time of:

3 Turkish Get Ups (ea. side)

6 Muscle Ups

BACK TO COURAGE PERFORMANCE

Tuesday - 8/24/10

"Kelly"

5 rounds for time of:

400 meter run

30 box jumps 24"

30 wall balls

BACK TO COURAGE PERFORMANCE

Monday - 8/23/10

5 x 5 Deadlift (50%, 60%, 70%, 80%, 90% 1RM)

1 set max rep at 65% 1RM

15 attempts at a 1RM box jump (find your max and get at least 5 attempts at that)

3 rounds of:

25 meter barbell farmers walk 95#'s (barbell)

10 chest to bar pull ups

15 GHD back extensions

BACK TO COURAGE PERFORMANCE

Sunday - 8/22/10

4+ mile trail run

rest 1 hour

10 minute AMRAP of:
Strict Press (perform as many reps to failure, decrease weight by 10#, repeat.  Do this from 155# to 105#, then start going back up)

Saturday - 8/21/10

Rest Day

Get out and be active!

Friday - 8/20/10

Active Warm up

6, 6, 3, 3, 1, 1 Strict Press
w/60-90 seconds rest between sets

rest 3 minutes

un-timed, do 3 rounds of 6 reps each:
Good mornings
DB row
GHD sit ups

light static stretch

rest/fuel 3+ hours

"California Or Bust Chipper"
20 DB snatch to thruster each arm 45/25
25 meter prowler push (down and back) 90/70
30 pull ups
25 meter prowler push
30 power cleans 95/75
25 meter prowler push
30 push ups to dips ("pass throughs")
25 meter prowler push
200 meter run

Stretch

Sunday - 6/6/10

Rest Day

Get outside and do something.  Jog, shoot some hoops, throw the frisbee around, even yard york!

Saturday - 6/5/10

"Grace"
For time:
30 Clean and Jerks 135#/95#

AMRAP 20 minutes:
Muscle Ups
Handstand Push Ups
Slosh Pipe tilts
(no rush, just get work in, working on control and form)

No Gym WOD:
Find something heavier than a few pounds and do:
100 Ground to Overhead Anyhow

(water jugs, a chair, fill a pillow case with odds and ends, anything with a good weight!)

Notes:
"Grace" is a great, quick workout you can do if you want a bud-kicking but want to be able to function for the rest of the day.  It is not too heavy, not too long (top athletes do this in the 1:25 range, I got it in 2:57).  It involves a lot of coordination though.  Any Olympic style lift, done in high-rep form will always be a tricky endeavor.  So, be sure to focus on doing the form properly rather than get the fastest time in the world.

Friday - 6/4/10

"Friday mostly Fun Day"
5, 4, 3, 2, 2
Dumbbell Bench Press
Dumbbell Row

AMRAP 20 minutes of:
100 double unders
90 jumping jacks
80 sit ups
70 push ups
60 pull ups
50 box jumps
Remainder of time do:
50 meter sled sprint 100#/75#
50 meter bear crawl
(score is rounds of sled and bear crawl)

No Gym WOD:
100 tuck jumps
90 jumping jacks
80 sit ups
70 push ups
60 rows (pull ups/inverted rows)
50 box jumps
40 meters out and back bear crawl
30 weighted throws (find something and throw it!)
20 burpees
10 meters out and back broad jump

(if you're feeling feisty, go back up, 10-100!)

Notes:
Just go all out today, thats the point of the Friday workouts!  With the No Gym WOD, I have been posting up lots of pulls and jumps and so on.  I think it's about time to get outside, wherever you might be, and find a good pull up bar.  A door, a tree branch, a table, the list can go on, just find something firm and use it.  As for box jumps, just use a chair if that's all that's around.  You can always use your bed too, it'll work a ton of stability.  The other day, I used a set of stairs, and just jumped to the third step, it was brutally great!

Be prepared for dips next week!  A couple chairs will work perfectly for them.

Thursday - 6/3/10

"Agility/Row"
10 x T-drill 20 yards
10 x T-Drill 10 yards
10 x forward shuttle run

100 meter row
200 meter row
300 meter row
400 meter row
500 meter row

No Gym WOD:
Same agility drills

Then do:
Same distance with sprints

Notes:
The T-drill is done by setting up a cone/marker 20 (and then 10) yards in front of the start, one 20 yards to the left of that cone, and to the right.  You sprint to the middle cone, shuffle to a side cone, shuffle across to the other side cone, shuffle back to the muddle, and back peddle to the start, as fast as you can.

The forward shuttle run is done by setting up a cone 5 meters from the start, and 10 meters from the start, all in a straight line.  Sprint to the first one, back peddle to the start, sprint to the far one as fast as you can.

Wednesday - 6/2/10

"Box"
6, 6, 4, 4, 4, 2, 2 Box Squats

3 rounds of: Max reps weighted pull ups (kipping/butterfly is fine)
3 rounds of: Max rep weighted push ups
(use a 20#/12# vest.  Rest 30 seconds between rounds, and 2 minutes between exercises)

AMRAP 8 minutes of:
11 KB Swings
7 Push Ups

No Gym WOD:
200 Air Squats for time:

10 total rounds alternating between:
30 hand wipers
Max Rep push ups
(resting 30 seconds between all rounds)

Notes:
Hand wipers are performed by getting into the raised superman position, the performing a jumping jack motion with you arms.  Up and down = 1 rep.

Tuesday - 6/1/10

"Get Fast"
4 x 800
jog 1600
8 x 200
jog 800

Notes:
Rest should be about 1-2 minutes between everything.  Make sure to get a really good active warm up before, and stretch like crazy after!

Past WOD's

Monday - 5/31/10

"Murph"

For time (perform the squats, push ups and pull ups in any order)

1-Mile Run

300 Squats

200 Push Ups

100 Pull Ups

1-Mile Run 

Notes:

If you want to get some strength work in today (and I am always for that), here's a little something you can do:

4, 4, 4, 2, 2, 2 Front Squat

3, 3, 3, 3 Weighted Pull Ups

If you decide to do the strength work, go ahead and sub sit ups for pull ups if your arms are a little fatigued (no need to over-do it too much...).  Murph is a brutal CrossFit WOD that you'll find most affiliates doing around the Memorial Day weekend.  There are plenty other WOD's named after war hero's, but this one is probably the most accessible by most people, no weights are needed!  If you wand a little added fun, go ahead and throw a weight vest on (supposed to represent body armor).

The most common way to break up the movements are 5 pull ups, 10 push ups and 15 squats for 20 rounds (basically 20 rounds of "Cindy").  And expect to be working out for over 30 minutes on this one!

Sunday - 5/30/10

Rest Day - Get outside people!

Saturday - 5/29/10

5 x 2-3 Turkish Get Ups

(mess around with the top of the movement, do some step ups, windmills, OH squats etc.)

TRX Full Body Circuit (2-3 sets of 12 reps at each exercise)

Squats, reverse lunge, pistol squat, lateral lunge, hip thrust, push up, row, roll out, archer, face pull

For time:

500 meter row

No Gym WOD:

In any order, get the following reps completed as fast as you can: 

300 squats

200 lunges

100 push ups

100 sit ups

100 legs raises

20 50-meter sprints

Notes:

The Turkish Get Up (TGU) is a great all around stability, strength and coordination exercise that I think is miss-used sometimes.  To really get the full benefits of the movement, you have to get a very heavy weight; heavy enough that if your elbow bends, or your arm falls out of position, even for a split second, it becomes very, very hard to complete the entire movement.  Use a dumbbell, a kettlebell, a sandbag, a rock, anything.  Just make it heavy!

Friday - 5/28/10

5, 5, 3, 3, 3, 3 Hang Power Cleans (90+ seconds rest between sets)

rest 5 minutes

3 rounds of 4-6 reps of:

Weighted Dips

1-arm DB thrusters

rest 2 minutes

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:

Pull Ups

Box Jumps 30in/24in

No Gym WOD:

For Time:

10 push ups

1 burpee

9 push ups

2 burpees

8 push ups

3 burpees

7 push ups

4 burpees

6 push ups 

5 burpees

5 push ups

6 burpees

4 push ups

7 burpees

3 push ups

8 burpees

2 push ups

9 burpees

1 push up

10 burpees

rest 2 minutes, then, for time:

bear crawl 200 meters

(10 sit up to jumps every rest)

Notes:

Be fast on the cleans.  I have been working with my athletes a lot these days with staying tall, getting that "jump" feeling at the start of the clean.  Get a good shrug in, and I mean really drive those shoulders to the ears.  Then, get under that damn bar, as fast as possible.  

I really like this "No Gym WOD" a lot  It's going to burn out your chest and shoulders like crazy, and I know that bear crawl to finish up is just mean.  But man, will it be a good burn!  have fun with it!  And a note on performing these WODs, when posting results, scores and coments, go ahead and post to comments on the main page.

Thursday - 5/27/10

"Jump Around"

5 rounds of (resting 30 seconds between rounds):

5 Box Jumps at each height

20", 24", 30", 36", 40"

rest 3 minutes

5 rounds of (resting 30 seconds between rounds):

5 Lateral Box Jumps at each height

20", 24", 30"

rest 3 minutes

2 x 400 meter sprint (rest 60 seconds between rounds)

No Gym WOD:

3 rounds of (rest 2 minutes between rounds.  Total work time):

20 max height vertical jumps

50 tuck jumps

50 walking lunges

20 jumping lunges

50 squats

Notes:

Plyo, or jump training is an amazing way to train for explosive power.  While mixing in box jumps, double unders and broad jumps here and there are great; to have a focused session on a somewhat regular basis will help you to see gains in all aspects of life.

Another great way to add to your jump training is by using a resistance tool like The Vertimax.  As one of the only trainers in the greater Washington area, I highly recommend coming over and checking the thing out.  It works by strapping yourself into a system of cables.  They can attach to you waist, thighs, feet and hands, and supply increased resistance as you perform the dynamic movements.  As an added bonus, you can also hook the cable up to a barbell and work on dynamic deadlifts, press, and Olympic lifts.  The thing is so damn cool. 

Wednesday - 5/26/10

"Chain Up The Posterior"

4, 4, 4, 4, 4, 4 Rack Pulls (60 seconds rest between sets)

rest 3 minutes

3 sets of 3-6 reps of (30 seconds between supersets):

Self-loaded barbell Split Squats (no rack or cage, get bar to your shoulders from ground)

Glute/Ham Raises

rest 3 minutes

For Time:

800 meter sandbag run

800 meter unweighted run

No Gym WOD:

For time:

50 walking lunges

50 jumping lunges

50 squats

50 jumping squats

20 walking lunges

20 jumping lunges

20 squats

20 jumping squats

run a mile

Notes:

Well, upon further testing, and further deliberation, I have decided to "chop" out the original 2nd workout.  The plan was to utilize an axe, and because of safety concerns and a few other reasons (feel free to ask any questions AFTER the event as I will just give you an annoyed look before that; I really wanted to do this workout!) I had to get rid of it.  BUT...

I came up with something that I am legitimately as excited about.  Tomorrow and the rest of the week is testing of these WOD's, not to judge weather or not we can do them, but rather to get an idea of scores.  At this point I am 100% on what we will actually be doing on June 19th, so again, get to work!  And expect to have a freaking blast out there.  This is going to be challenging, but so damn fun!

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