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


BACK TO COURAGE PERFORMANCE

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

Thursday - 11/18/10

Rest Day


BACK TO COURAGE PERFORMANCE

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 - 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 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



BACK TO COURAGE PERFORMANCE

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 - 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 - 11/11/10

Recovery Day

15-20 mile bike ride



BACK TO COURAGE PERFORMANCE

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 - 11/09/10

250 double unders for time

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

250 double unders for time


BACK TO COURAGE PERFORMANCE

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


BACK TO COURAGE PERFORMANCE

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 - 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 - 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