Tuesday, August 31, 2010

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

Monday, August 30, 2010

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

Sunday, August 29, 2010

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

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

Friday, August 27, 2010

Saturday - 8/28/10


Rest Day - Be active!

Optional workout:

"Karen"
150 Wall Ball Shots

BACK TO COURAGE PERFORMANCE

Thursday, August 26, 2010

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

Wednesday, August 25, 2010

Thursday - 8/26/10


24 x 50 m shuttle run
(sub-17 sec w/ 45 sec rest between each)

and/or

Tuesday, August 24, 2010

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)

Monday, August 23, 2010

Tuesday - 8/24/10


"Kelly"
5 rounds for time of:
400 meter run
30 box jumps 24"


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

Sunday, August 22, 2010

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, August 20, 2010

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