Wednesday, November 24, 2010

Wednesday - 11/24/10

AM -
3, 3, 3, 1, 1, 1 Back Squats

PM -
Hike a Peak!


BACK TO COURAGE PERFORMANCE

Tuesday - 10/23/10

Rest/Travel Day


BACK TO COURAGE PERFORMANCE

Monday - 10/22/10

AM -
1-ladder of:
Deadlifts 225#
Box Jumps 24#
Push Press 115#
Double Unders 25

PM -
Yoga Class


BACK TO COURAGE PERFORMANCE

Sunday - 11/21/10

Clean and Jerk Work

8 minute AMRAP of:
Max Reps body weight Bench Press
w/ 5 pull ups and 10 air squats every break


BACK TO COURAGE PERFORMANCE

Saturday - 10/20/10

Rest/Travel Day


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Firday - 11/19/10

1, 1, 1, 1, 1, 1 weighted pull ups and dips

"Fran"
21-15-9 of:
Thrusters 95#
Pull Ups


BACK TO COURAGE PERFORMANCE

Wednesday, November 17, 2010

Thursday - 11/18/10

Rest Day


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Wendesday - 11/17/10

1, 1, 1, 1, 1, 1 Deadlifts

3 rounds of:
10 box jumps 20"
5 box jumps 26"
1 box jumps 32"
12 GHD sit ups
12 GHD back extensions
12 KB swings 53#

10, 10, 10 good mornings
20, 20, 20 TRX pendulums
100 TRX bicycles


BACK TO COURAGE PERFORMANCE

Tuesday, November 16, 2010

Tuesday - 11/16/10

21-15-9 of
Hang power snatch (95#)
Lateral jump overs (height - 20" bar)(each jump is 1 rep)
Toes to bar


Rest exactly 1 minute then do:

2 minute AMRAP:
HSPU
2 minute AMRAP
Muscle ups

Rest exactly 1 minute then do:

15-12-9 of
Clean and jerks 135#
Burpees


BACK TO COURAGE PERFORMANCE

Monday, November 15, 2010

Monday 11/15/10

AM -
40 minute, easy run

PM -
1, 1, 1, 1, 1, 1 Jerks

With a running clock do 100 burpees
w/3 ground to overhead anyhow at the top of each minute (w/185#)



BACK TO COURAGE PERFORMANCE

Sunday - 11/14/10

Rest Day



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Saturday - 11/13/10

Mid-Atlantic Hopper Challenge 2010 WOD's 1, 2 and 3

WOD #1:
30-20-10 of:
Wall Ball 20#
Hang Power Cleans 95#

WOD #2:
3 minute AMRAP of:
Back Squats 225#

WOD #3:
For time:
500 Meter Row
44 Double unders



BACK TO COURAGE PERFORMANCE

Friday, November 12, 2010

Friday - 11/12/10

3, 3, 3, 1, 1, 1 weighted Pull Ups and Dips

10 minute AMRAP of:
2 HSPU
2 muscle ups
50 meter OH sandbag shuttle run 52#
10 wall-touch rolling sit ups (lie with head 1 foot from wall, lift legs until feet touch wall behind head, roll open and perform a full sit up.  That is one rep)

10, 10, 10
barbell bent rows
scap retraction to bent press
ring push ups to frog crunch


BACK TO COURAGE PERFORMANCE

Thursday, November 11, 2010

Wednesday, November 10, 2010

Wednesday - 11/10/10

3, 3, 3, 1, 1, 1 Deadlifts

3 rounds of:
50 box jumps 20"
15 KB snatch 52# (each arm)

10, 10, 10
OH squats
Good mornings
Prone scap flye


BACK TO COURAGE PERFORMANCE

Tuesday, November 9, 2010

Tuesday - 11/09/10

250 double unders for time

2 x TRX full body cicuit (@ 15 reps each)

250 double unders for time


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Monday, November 8, 2010

Monday - 11/08/10

3, 3, 3, 1, 1, 1 Jerks

5 rounds for time of:
12 hang power cleans 135#
3 muscle ups


Work (no prescribed reps or sets, just get work):
HSPU
ring L-sits
DB lateral raises
Roll outs


BACK TO COURAGE PERFORMANCE

Sunday - 11/07/10

US Half marathon - 13.1 mile run


BACK TO COURAGE PERFORMANCE

Saturday - 11/06/10

Rest Day


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Thursday, November 4, 2010

Friday - 11/05/10

5, 5, 5, 3, 3, 3
Weighted Pull ups
Weighted Dips

Complete for time:
50 KB swings 62#
50 wall ball 20#
50 pull ups
50 sit ups

TRX core work
Jobes


BACK TO COURAGE PERFORMANCE

Thursday - 11/04/10

Rest Day


BACK TO COURAGE PERFORMANCE

Wednesday, November 3, 2010

Wednesday - 11/03/10

5, 5, 5, 3, 3, 3 deadlifts

4 rounds for time of:
10 box squat box jumps (32")
20 KB figure 8's (62#)
200 meter sandbag run (52#)

3 rounds of 10 each
Skin the cats
pistol squats
TRX lateral jumps


BACK TO COURAGE PERFORMANCE

Tuesday - 11/02/10

AM -
3-4 mile run

PM -
10 minute AMRAP of:
10 squat snatches 95#
8 chest to bar pull ups
8 rig dips

TRX ab circuit


BACK TO COURAGE PERFORMANCE

Monday, November 1, 2010

Monday - 11/01/10

5, 5, 5, 3, 3, 3 Jerks

40, 30, 20, 10 for time of:
Box jumps 24"
KB thrusters 35# (KB's touch ground every 5 reps)
Burpees
Row 250 meters each round


BACK TO COURAGE PERFORMANCE

Sunday - 10/31/10

Rest Day


BACK TO COURAGE PERFORMANCE