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

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Tuesday - 9/28/10

Speed / Agility / Footwork Drills

2 x 250 meter swim

2 x 500 meter swim


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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

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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


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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


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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