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