Thursday, September 30, 2010

Friday - 10/01/10


AM - 
1 mile run for time
4 x 100
4 x 50

PM - 
5, 3, 1+ 
Squats

Thursday - 9/30/10


Rest Day

Go for a swim, or do something else active


BACK TO COURAGE PERFORMANCE

Tuesday, September 28, 2010

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, September 27, 2010

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)




Sunday - 9/26/10

Rest Day



Friday, September 24, 2010

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)

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

Wednesday, September 22, 2010

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

Tuesday, September 21, 2010

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

Saturday, September 18, 2010

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

Thursday, September 16, 2010

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

Wednesday, September 15, 2010

Tuesday, September 14, 2010

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

Tuesday - 9/14/10

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


BACK TO COURAGE PERFORMANCE

Monday, September 13, 2010

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

Sunday, September 12, 2010

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

Friday, September 10, 2010

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, September 8, 2010

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

Monday, September 6, 2010

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!!


Saturday, September 4, 2010

Wednesday, September 1, 2010

Thursday - 9/02/10


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

No joke.

Also: