Saturday - 10/30/10

"Grace"
30 reps clean and jerk 135#


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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


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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


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Wednesday - 10/27/10

Travel Day


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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#)


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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)


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Sunday - 10/24/10

Rest Day


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Saturday - 10/23/10

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


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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


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Thursday - 10/21/10

Rest Day


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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



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Tuesday - 10/19/10

6, 6, 6, 6 push press

10-1 ladder of:
pull ups
push ups


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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


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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


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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


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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


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Thursday - 10/14/10

4 x 200 meter swim (time each)

15 minutes of mechanical drill work in the pool



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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


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Tuesday - 10/12/10

8, 8, 8, 8, 8 Push Press

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


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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


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Sunday - 10/10/10

Rest Day


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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


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Friday - 10/08/10

Rest Day


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Thursday - 10/07/10

Run a bunch

Do a bunch of abs!


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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


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Tuesday - 10/05/10

5+ mile trail run


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Monday - 10/04/10

3, 3, 3, 3 Jerks

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


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Sunday - 10/03/10

Rest Day


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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


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