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MON TUES WED THURS FRI SAT SUN

Date 8-Nov-10 9-Nov-10 10-Nov-10 11-Nov-10 12-Nov-10 13-Nov-10 14-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
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Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Squat 3x5 (225 lbs.) Deadlift 5 RM (225 lbs.) Rest Day Squat 3x5 (235 lbs.) Power Clean 5x3 (135 lbs.) Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (185 lbs.) Bench 3x5 (190 lbs.) Strict Chin Ups 3 x max reps
(SWOD)

Actual Performance

Squat 5, 4, 5 / Press 5,4,5 Deadlift 5 reps (increase weight) Rest Day Squat 5, 5, 3, (10x 135) / Press 5, 5, 5 Power Cleans 5, 3, 3, 3, 3 / Strict Chin-Ups 10, 7, 7 Rest Day Rest Day

Complete 8 rounds: Complete for time: Complete 7 rounds: Complete 8 rounds: 9 on 7:Complete 5 rounds for time:

3 Hang Power Cleans - 155 lbs 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Rest Day 1 Minute of Calorie Row 1 Max Height Box Jump 9 Rack Thrusters 135 lbs Rest Day

6 Jump Touches - 24" Height Strict Pull Ups 1 Minute to perform 5 Plyo Push Ups & 10 KB Swings - 2 pood Sprint 40 yards 20 yard Bear Crawl

*You have one minute to row for calories. You have the second 7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you
Sprint 25 yards Ball Slams 20 lbs *recover as needed between efforts
minute to perform 5 Plyo Push Ups & 10 KB swings. can find)
Daily Workout of the Day (DWOD)

*Rack Thruster - Start with the bar on your back, perform a back
*Rest 15 seconds between rounds squat, while driving out of the bottom of the squat drive the bar
overhead, bring the bar back down to your back and repeat.

*After you complete the Rack Thrusters, Bear Crawl 20 yards to


*For Jump Touches, place a mark 24" above your highest reach
your ball, plate, bag of dog food or whatever you are using and
with a fully extended arm. Count a rep if when you jump you touch
perform ball slams. Sprint back 20 yards to original starting
your mark.
position and repeat.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

8 rds. 12:26 4 sets (45 lbs BB/bent over row) for 1 minute; 7 sets (10 KB
Actual

Rest Day Complete 9 Rack Thrusters 95 lbs / 7 ball slams (20 lbs.) 18:55 Rest Day
swings w/62 lbs.) for 1 minute
MON TUES WED THURS FRI SAT SUN
Date 15-Nov-10 16-Nov-10 17-Nov-10 18-Nov-10 19-Nov-10 20-Nov-10 21-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Squat 3x5 (235 lbs.) Deadlift 5 RM (250 lbs.) Rest Day Bench 3x5 (195) Power Clean 5x3 (145) Rest Day Rest Day
Strength Workout of the Day

Strict Chin Ups 3 x max reps


(SWOD)

Actual Performance

Squat 5, 5, 5 (note: go down to 205 IOT work on complete range Power Cleans: 3x105lbs, 3x115lbs, 3x135lbs, 3x135lbs,
5x250lbs, 5x250 lbs. 15x135lbs (warm up), 5x195lbs, 5x195lbs, *4x185lbs
of motion) *3x135lbs

As many rounds as possible in 15 minutes of: Complete 5 rounds for time: On the Minute.... Five rounds for total reps of:

Perform 2 Squats and Max Rep Push Ups on the minute for 12 135 pound Thrusters, 15 seconds: (95lbs) 4 reps, 6 reps, 7 reps,
1 Push Press @ 65% of body weight (115 lbs) 3 Power Cleans 75% of body weight Rest Day 53 yard Farmer's Walk Rest Day
minutes. 7 reps, 7reps

1 Strict Pull Up 5 Box Jumps 24" *Perform Squats @ 65% of 1 RM (165 lbs) Sprint 1/2 Gasser Rest 45 Seconds

Ball Slams 40 lbs, 15 seconds: (20lbs) 6 reps, 7 reps, 8 reps, 9


3 Push Presses @ 65% of body weight (115 lbs) 10 Supine Ring Pull Ups *Go as heavy as possible for Farmer's Walk
reps, 10 reps
Daily Workout of the Day (DWOD)

*Start by walking 53 yards for farmers walk, set weight down and
3 Strict Pull Ups Sprint 50 meters Rest 45 Seconds
sprint 1/2 gasser. Repeat.

5 Push Presses @ 65% of body weight (115 lbs) Burpees, 15 seconds: 5 reps, 5 reps, 5 reps, 6 reps, 6 reps

5 Strict Pull Ups Rest 45 Seconds

Ab Ripper X (8 sets of 11) Ab Ripper X Ab Ripper X


Performance

13:00
Actual

3 rds + 1 Push Press, 1 Pull-Up, 3 Push Presses, 3 Pull-Ups


MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Squat 3x5 (210 lbs) Pull Ups 3 x max reps Rest Day Squat 3x5 (215 lbs) Strict Chin Ups 3 x max reps Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (100 lbs) Bench 3x5 (195 lbs)


(SWOD)

Actual Performance

Squats: 5 x 205, 5 x 205, 5 x 205 Press: 5 x 105, Squats: 5 x 215, 5 x 215, 5 x 215 Bench: 5 x
9 reps, 10 reps, 8 reps 10, 10, 7
5 x 105, 5 x 105 195, 5 x 195, 5 x 195

Complete 5 rounds: As many rounds as possible in 15 minutes: The Ensign Complete 4 rounds for time: For time:

2 Max Height Box Jumps 3 Deadlifts - 315 lbs (actual 275 lbs.) Rest Day Complete as many rounds as possible in 3 minutes: Row 500 meters 30 Squats @ body weight Rest Day

20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10


20 Yard Sprint 6 Ring Dips 3 Power Clean 155 lbs (115 lbs.) 1 Full Gasser
RT/ 10 LT)

Rest 30 seconds between efforts 9 Toes to Bar 6 Push Ups 10 GHD Sit Ups 30 Burpees
Daily Workout of the Day (DWOD)

then... 9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds


8 x 10 Yard Flying Starts (rest 30 seconds between efforts)
2, 4, 6.

*take 10 yards to accelerate, you should be full speed by the time Repeat this sequence 6 times (6 rounds). Rest for 1 minutes
you hit your start. between the 3 minute rounds.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

5 rounds 4, 2, 3, 2, 3, 1, 6 3 rds. 15:00


Actual
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Squat 3x5 (220 lbs) Deadlift 5 RM (285 lbs) Rest Day Squat 3x5 (225 lbs) Power Clean 5x3 (120 lbs) Rest Day Rest Day
Strength Workout of the Day

Pull Ups 3 x max reps Bench 3x5 (200 lbs) Supine Ring Pull Ups 3 x max reps
(SWOD)

Actual Performance

Deadlift - 5x285 lbs Pullups - 12, 10, Squat - 5x235 lbs, 5x235 lbs, 5x235 lbs Bench - Power Cleans - 3x120 lbs, 3x120 lbs, 3x120 lbs, 3x120 lbs, 3x120
5x225 lbs, 5x225 lbs, 5x225 lbs
8 5x200lbs, 5x200 lbs, 4x195 lbs lbs Ring Pullups - 7, 7, 6

3 rounds for time: For time: Complete the following: Complete the following: Tabata DL Challenge

1 Full Gasser 20 Dumbbell Thrusters 50 lbs (45 lbs) Rest Day Tabata Sledgehammer Strikes 2 x 40 yards (rest 15 seconds) Rest 30 seconds Perform: Rest Day

12 Power Cleans 185 lbs Sprint 50 meters Rest 1 minute 2 x 60 yards (rest 15 seconds) Rest 30 seconds Tabata Deadlift

2 x 80 yards (rest 15 seconds) Rest 30


6 Push Jerks 185 lbs 15 Dumbbell Thrusters 50 lbs (45 lbs) Tabata Burpees Professional - 315 lbs (250 lbs)
seconds
Daily Workout of the Day (DWOD)

*Start the clock and perform as many reps as possible for 20


2 x 100 yards (rest 15 seconds) Rest 30 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times
5 Broad Jumps (6 feet minimum) Rest 1 minute
seconds for a total of 8 sets. Your score is counted by the total number of
reps in 8 sets.

2 x 80 yards (rest 15 seconds) Rest 30


10 Dumbbell Thrusters 50 lbs (45 lbs) Tabata Sledgehammer Strikes *The goal is 50+ reps.
seconds

*Description of Tabata Intervals *Alternate left and right side


swings after each interval. *Use between a 12 -20 lbs
Sprint 50 meters 2 x 60 yards (rest 15 seconds) Rest 30 seconds
sledgehammer. *The round with the smallest amount completed
is your score.

5 Dumbbell Thrusters 50 lbs (45 lbs) 2 x 40 yards (rest 15 seconds) Rest 30 seconds

5 Broad Jumps (6 feet minimum)

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

26:00:00 15:00 32 reps


Actual
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Squat 3x5 (230 lbs) Deadlift 5 RM (295 lbs) Rest Day Squat 3x5 (240 lbs) Power Clean 5x3 (135) Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (110 lbs) Overhead Squats 8x2 (115 lbs) Strict Chin Ups 3 x max reps
(SWOD)

Actual Performance

Squat - 5x230 lbs, 5x230 lbs, 5x230 lbs Press - 4x115 lbs, Power Cleans - 3x135lbs, 3x135lbs, 3x135lbs, 3x135lbs,
Deadlifts - 5x295 lbs Squat - 5x240lbs, 5x240lbs, 5x240lbs
5x115 lbs, 4x115 lbs* 3x135lbs Chinups - 9, 9, 5

Complete 5 rounds: As many rounds as possible in 15 minutes of: On the minute On the minute: Complete 10 rounds for time:

Complete 2 Squats and 1 max height box jump on the minute for Perform 3 Power Cleans and 6 Ball Slams on the minute for 10
Handstand Hold - 30 seconds 10 True Push Ups Rest Day 5 Burpees Rest Day
15 minutes. minutes.

Max Handstand Push Ups 10 Supine Ring Pull Ups *70-75% of 1 RM for Squat (180-195 lbs) *Complete Power Cleans at 70-75% of 1 RM (100 lbs) 10 Lateral KB Swing RT - 2 pood

Static Pull Up Hold - 30 seconds Shuttle Run - 40 yards *Ball Slam use 40 lbs (20lbs) 5 Burpees
Daily Workout of the Day (DWOD)

*For shuttle run, place a cone at 20 yards. Sprint out from the
Max Strict Pull Ups starting line to cone, change direction and sprint back to the *For every rep not completed perform 1 handstand push up. 10 Lateral KB Swing LT - 2 pood
starting line.

Hold Top of Ring Dip - 30 seconds 10 Toes to Bar

Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out


your hands and perform max reps of given exercise.

*This is not for time.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

Handstad Pushups - 1*, 1*, 1*, 0*, 2* Strict Pullups - 5, 5*,


7 rds. 32:20:00
Actual

Squat was 190lbs Power Cleans - 100lbs


6*, 3*, 3* Ring Dips - 7, 6, 7, 8*, 3*
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Complete the following sprints: 2 x 20 Meter Sprints (rest 20
Calf Stretch Calf Stretch Calf Stretch Calf Stretch
seconds between efforts) Rest 30 seconds then... Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Rest 30 seconds then...
Sprints Sprints Sprints Sprints Sprints

Squat 5x1 Overhead Squats 8x2 Rest Day Press 5x1 Rest Day Rest Day
Strength Workout of the Day

Complete
4 theSprints
x 30 Meter following sprints:
(rest 30 seconds between efforts) Rest 30
Bench 5x5 (set new PR) Strict Chin Ups 3 x max reps
seconds then…
Complete the following sprints:
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
(SWOD)

*take 10 meters to accelerate, you should be full speed by the


time you hit your start.
Actual Performance

Complete 5 rounds: As many rounds as possible in 15 minutes of: On the minute On the minute: Complete 10 rounds for time:

Complete 2 Squats and 1 max height box jump on the minute for Perform 3 Power Cleans and 6 Ball Slams on the minute for 10
Handstand Hold - 30 seconds 10 True Push Ups Rest Day 5 Burpees Rest Day
15 minutes. minutes.

Max Handstand Push Ups 10 Supine Ring Pull Ups *70-75% of 1 RM for Squat *Complete Power Cleans at 70-75% of 1 RM 10 Lateral KB Swing RT - 2 pood

Static Pull Up Hold - 30 seconds Shuttle Run - 40 yards *Ball Slam use 40 lbs 5 Burpees
Daily Workout of the Day (DWOD)

*For shuttle run, place a cone at 20 yards. Sprint out from the
Max Strict Pull Ups starting line to cone, change direction and sprint back to the *For every rep not completed perform 1 handstand push up. 10 Lateral KB Swing LT - 2 pood
starting line.

Hold Top of Ring Dip - 30 seconds 10 Toes to Bar

Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out


your hands and perform max reps of given exercise.

*This is not for time.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance
Actual
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Squat 3x5 (245 lbs) Power Snatch 8x2 Rest Day Rest Day Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (115 lbs)


(SWOD)

Clean & Jerk 3, 3, 3, 3, 3, 3 (Collegiate)


Actual Performance

Squat - 5x245lbs, 5x245lbs, 5x245lbs Press - 5x115lbs,


N/A
4x115lbs, 5x115lbs*

Complete 4 rounds for time: Complete 5 rounds for time: Complete 3 rounds: CF Football Total Complete 10 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds


Max Rep Push Ups: 60 seconds
5 Clean Pulls @ 90% of Power Clean 1 RM (130 lbs) 7 Deadlifts 315 lbs (actual 300lbs) Rest Day Power Clean 1 Rep Row for 1 minute, rest for 1 minute. Rest Day
Max Rep Supine Ring Rows: 60 seconds

20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete x
10 Strict Pull Ups (alternating grip every round) 21 Double Unders Squat 1 Rep *Row for 1 minute as many meters as you can, rest one minute.
4 (total of 60 seconds)

15 Weighted GHD Back Ext 25 lbs (1 count pause at top) *rest 60 seconds between rounds Bench 1 Rep *Continue this cycle for a total of 20 minutes.
Daily Workout of the Day (DWOD)

*med ball throws are completed by starting in a sit up position 6


*Your score is the total amount of meters rowed - goal is row at
250 Meter Row feet from the wall with the ball extended overhead. Sit up violently Deadlift 1 Rep
least 3000 meters
throwing the ball against the wall and repeat.

*You have 15 seconds to complete 20 quick feet and a 20 yard *Penalty is 1 burpee pull up for every 5 meters under 3000
*Perform a singal maximal effort for the lifts listed above.
shuttle run. You must complete 4 reps during 60 seconds. meters.

*After warm-ups, 3 attempts are allowed.

*Total must be done in the specified order.

*Combine all 4 lifts to create CF Football Total

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

PC - 170lbs

22:24 2,600m
Actual

SQ - 285lbs
BP - 225lbs
DL - 345lbs
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Amateur: Squat 3x5 (250 lbs) Deadlift 5 RM (310 lbs) Rest Day Amateur:Squat 3x5 (260 lbs) Amateur Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (120 lbs) Bench 3x5 (205 lbs) Power Clean 5x3 (160 lbs)
Collegiate:Barbell Step Ups 4x8 (8 each leg)
Collegiate: Front Squat 5x5 Collegiate
(SWOD)

Press 5x1 20 minutes: Gymnastics Skill Work: Rings, Handstands, etc. Bench 8x3 @ 65% of 1 RM (45 sec rest) (145 lbs)
Actual Performance

Squat: 5 x 255lbs, 5 x 255lbs, 5 x 255lbs Front Squat: 5 x Squat: 5 x 260lbs, 5 x 260lbs, 5 x 260lbs Bench: 5* x
Power Cleans: 3 x 135lbs, 3 x 145lbs, 3 x 150lbs, 3 x 150lbs, 3 x
185lbs, 5 x 185 lbs Press: 5* x 120lbs, 4* x 120lbs, Deadlift 5 RM (315 lbs) 205lbs, 4 x 200lbs, 5 x 185lbs 20 mins of ring exercises
150lbs, 3 x 150lbs
4 x 115lbs (push ups, etc.)

Complete 5 rounds for time of: On the minute Complete 6 rounds: Complete 3 rounds: Complete 5 rounds for time:

3 Power Snatches - 75% of body weight (135 lbs, actually used


Sprint a 20 yds – 40 yds – 20 yds shuttle drill Complete the following on the minute for 8 minutes: Rest Day Sprint 200 yards One Arm Farmer Walk (RT) 40 yards - 1/3 body weight Rest Day
45lb bar)

5 Handstand Push Ups (No. 2 biggest band, 12th hole on Power


8 Kettlebell Swings 2 Pood 3 Weighted Pull Ups *Rest to Work - 3:1 One Arm Farmer Walk (LT) 40 yards - 1/3 body weight
rack)

Max Rep Strict Chin Ups - 2 sec hold at the top of each rep (5*, 6,
16 Push Ups Max Rep Power Cleans 75%-80% of 1 RM (135 lbs) 7 Box Jumps 24"
4*)
Daily Workout of the Day (DWOD)

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and


sprint back 40 yards, change direction and sprint back 20 yards through
original starting point. Perform 8 Kb swings and 16 push ups. Rest 1
minute and repeat...

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

12:16 8:30 11:26


Actual

Power Cleans: 5, 2, 2, 2, 2, 2, 2, 3
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints
Amateur: Squat 3x5 (265 lbs) Amateur: Deadlift 5 RM (325 lbs) Amateur:Bench Press 3x5 (200 lbs)
Rest Day Amateur:Power Clean 5x3 (155lbs) Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (120lbs) Strict Pul Ups 3 x max reps Dips 3 x max reps Strict Chin Ups 3 x max reps

Collegiate: Front Squat 5x1 (200lbs) Collegiate: Power Clean 3, 3, 3, 3, 3 Collegiate: Floor Press 5x1 Collegiate: Power Clean 3, 3, 2, 2, 1, 1, 1
(SWOD)

Weighted Strict Chin Ups 3 x max *choice a weight


Press 5x5 and go for broke Weighted Dips 3 x max reps Strict Chin Ups 3 x max reps
Actual Performance

Sq: 5 x 265lbs, 5 x 265lbs, 5 x 265lbs Press: 5 x


DL: 5 x 325lbs Pull-Ups: 11*, Power Cleans: 3 x 155lbs, 3 x 155lbs, 3 x 155lbs, 3 x 155lbs, 3 x
120lbs, 5 x 115lbs, 5*x 115lbs F Sq: 1 x 200lbs, 1 x Bench Press: 5 x 190lbs, 5 x 190lbs, 5 x 190lbs Dips: 22, 13, 15
7*, 6 155lbs Pull Ups: 11*, 6, 6
200lbs, 1 x 200lbs Handstand PU: 10, 10., 9*

One Minute On...One Minute Off...for 10 minutes. As many rounds as possible in 15 minutes: On the minute: Football Gone Bad Complete as many rounds as possible in 15 minutes:

Complete 2 Squats and 1 max height box jump on the minute for
30 KB Swings - 2 pood 10 Supine Ring Pull Ups Rest Day Three 1 minute rounds for time: 21 Sledge Hammer Strikes Right Side Rest Day
15 minutes.

*You have 1 minute to get 30 KB swings. If you do not get 30 KB


10 True Push Ups *65-75% of 1 RM for Squat (225lbs) 1. DB Thrusters 45 lbs 21 Sledge Hammer Strikes Left Side
Swings in 1 minute, count a penalty.

*Perform this workout one minute on and one minute off. Total
Post total rounds completed. 2. Box Jumps 20" box One Arm Overhead Walk RT 20 yards
time is 10 minutes.
Daily Workout of the Day (DWOD)

*Definition of Supine - The supine position is a position of the


*For every penalty counted, perform a 1000 meter row. 3. Push Ups One Arm Overhead Walk LT 20 yards
body; lying down with the face up.

*To perform Sup Ring PUs, set the rings so your back is off the *Use a sledge hammer weighing between 12 - 20 lbs.
4. Double Unders
ground, place heels on a box and pull your chest to your hands. *Striking into a tire, sand bag or something. Be creative.

*Make sure you reach full extension on your strikes.


*True Push Ups are done with both hands and feet balancing on
5. Calorie Row *You can sub ball slams, plate slams or dumbbell slams. Be
parallets, make sure you get your chest below parallel.
creative.

*You can use a KB or DB or get creative. *Extend your arm


*Rest 1 minute between rounds
above you head and start walking.

**In this workout you move from each of five stations after a minute. This is a five-minute round
from which a one-minute break is allowed before repeating. The clock does not reset or stop
between exercises. On call of "rotate," the athlete/s must move to next station immediately for
good score. One point is given for each rep, except on the rower where each calorie is one point.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

9 rds
Actual

45 lbs: 30, 20, 20, 20, 10


MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Amateur: Squat 3x5 (270 lbs) Amateur: Deadlift 5 RM (335 lbs) Rest Day Amateur: Squat 3x5 (275 lbs) Amateur Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (120 lbs) Strict Pull Ups 3 x max reps Bench Press 3x5 (195 lbs) Power Clean 5x3 (165)
Collegiate: Skill Work - 20 minutes from Gymnastics WOD
Collegiate: Overhead Squat 1, 1, 1, 1, 1 Collegiate Squat 5 x 1 (310 lbs) Collegiate
Library
(SWOD)

Bench Press 5x5 (185 lbs) Power Clean 3, 3, 3, 3, 3, 3


Actual Performance

Squat 5 x 270lbs, 5 x 270lbs, 5 x 270lbs Press: 5 x 120lbs,


DL: 5 x 335lbs Pull Ups: 10, Squat 5 x 275lbs, 5 x 275lbs, 5 x 275lbs Press: 5 x 190lbs, Power Cleans: 2 x 165lbs, 3 x150lbs, 3 x 155lbs, 3 x 155lbs, 3 x
5 x 120lbs, 4 x 120lbs Overhead Squat: 2 x 95lbs, 3 x
7*, 8* 5 x 190lbs, 5 x 190lbs, 5 x 190lbs, 5 x 190lbs, 155lbs, 3 x 155lbs
95lbs

Complete 5 rounds for time: Complete: Complete 5 rounds: Complete: Kalsu

5 one arm DB power snatch RT - 50 lbs Row for 5 minutes at a 20 stroke per minute pace Rest Day 3 Power Snatches 4 x 100 yard Sprints On the minute: Rest Day

Complete 5 burpees and perform max rep 135 lbs thrusters on


5 one arm DB overhead squats RT - 50 lbs then... 3 Snatch Pulls then..
the minute.

5 one arm DB power snatch LT - 50 lbs Max Push Ups in 5 minutes 3 Power Snatches Max Pull Ups in 5 minutes
Daily Workout of the Day (DWOD)

5 one arm DB overhead squats LT - 50 lbs then... *Do Not Drop The Weight During the Round. then... The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest
of the minute perform as many thrusters as you can during that
Sprint 100 yards Row for 5 minutes at a 20 stroke per minute pace. *Do Not Set It Down. 4 x 100 yard Sprints minute. At the beginning of the next minute perform 5 burpees
and then max rep thrusters and so on until you reach 100 total
thrusters.

*If weight is dropped, count number of drops and perform an


*For row, no more than 100 strokes can be used in 5 minutes. *3:1 rest : work
equal amount of burpees as a penalty.

*Rest 120 seconds between sets.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

12:14 35 pull ups


Actual

110 rows, 100 Push Ups, 120 Rows 70lbs for power snaches, got up to 95lbs. 10 rds. For 100 thrusters (80lbs)
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Amateur: Squat 3x5 (280 lbs) Amateur Rest Day Amateur Amateur: Power Clean 5x3 (160lbs) Rest Day Rest Day
Strength Workout of the Day

Press 3x5 (120 lbs) Deadlift 5 RM (340 lbs) Squat 3x5 (add 5 lbs to last workout) Strict Chin Ups 3 x max reps

Collegiate: Squat 3x5 (280 lbs) Supine Ring Rows 3 x max reps Collegiate Collegiate
(SWOD)

Press 5x1 (135lbs) Front Squat 3, 3, 3, 3, 3 (225lbs) 20 minutes from Gymnastics WOD LIbrary
Actual Performance

Squat: 5 x 280, 5 x 280, 5 x 280 Press: 1 x 135, DL: 340 x 5 Supine Ring Power Cleans: 2 x 155, 3 x 135, 3 x 135, 3 x 135, 3 x 135, 3 x 135
Front Squat: 3 x 185, 3 x 185, 3 x 185, 3 x 185, 3 x 185
1 x 135*, 1 x 130, 1 x 125 Rows: 10, 9, 8 Chin-Ups: 11, 9, 7

As many rounds as possible in 15 minutes of: Complete 10 rounds: Complete 10 rounds for time of: Complete: Tillman

3 Hang Power Cleans @ 75% of body weight (135lbs) actual


One rounds consists of: Rest Day 2 Bench Press @ body weight Row for 5 minutes at a 20 stroke per minute pace Complete 7 rounds for time: Rest Day
115lbs

1 Handstand Push Up
1 Strict Chin Up 1 Twenty Yard Short Shuttle Run 10 Sledge Hammer Strikes RT then... 7 Deadlifts - 315 lbs (Actually 255lbs)
1 Ring Dip

3 Handstand Push Ups


3 Strict Chin Ups *Rest 30 seconds between rounds 10 Sledge Hammer Strikes LT As many rounds as possible in 7 minutes of: 1 Full Gasser
3 Ring Dips
Daily Workout of the Day (DWOD)

5 Handstand Push Ups


5 Strict Chin Ups Post loads to comments. Sprint 20 yards 50 yard Farmer's Carry - as heavy as possible 15 Pull Ups
5 Ring Dips

*First, start in the middle of a 10 yard distance with one hand


touching the ground. The athlete then pushes off their dominant Back Pedal 20 yard then... *Rest 45 seconds between rounds
leg in the opposite direction sprinting 5 yards.

After covering this distance, as quickly as possible they reverse


Row for 3 minutes at a 20 stroke per minute pace.
direction and go 10 yards the exact opposite way.

Finally they reverse directions one last time ending the


drill at the point where they started. Remember to sprint *For row, no more than 100 strokes can be used in 5 minutes.
through the line.

Remember the goal is maximal efforts on the run so do not rush


through the shuttle drills at half speed. Max effort is the goal.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance

3.67 rds Complete 18:34 Skipped 4 rds.


Actual
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Collegiate Amateur Rest Day Amateur: Squat 3x5 (280 lbs) Amateur: Power Clean 5x3 (140lbs) Rest Day Rest Day
Strength Workout of the Day

Squat 10x2 (205lbs) (45 secs rest) Deadlift 5 RM (add 10 lbs to last workout) Bench Press 3x5 (200 lbs) Strict Chin Ups 3 x max reps

Press 5x5 (new PR) Collegiate: Power Snatch 1, 1, 1, 1, 1, 1, 1 Collegiate: Front Squat 1,1,1,1,1 (200 lbs) Collegiate: Power Cleans 15x1 @ 75% of 1 RM (45 sec rest)
(SWOD)

One Arm DB Rows 3 x max reps Front Press 1,1,1,1,1 (225 lbs) Weighted Strict Chin Ups 3 x max reps
Actual Performance

Complete 7 rounds for time of: Complete: Complete 5 rounds: On the minute for 15 minutes:

7 Towel Pull Ups 10 x 10 yard sprint Rest Day 1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood At the top of every minute sprint 100 yard. Rest Day

7 Ball Slams 40 lbs then... 1 Minute of GHD Back Extension Isometric Hold

*For GHD Isometric Hold, hold at the top of the back extension.
100 Toes to Bars Cross arms across the chest or if you are bad ass place hands *You have have the rest of the minute to rest.
behind the head.
Daily Workout of the Day (DWOD)

*Keep the effort consistent on the sprints.

Ab Ripper X Ab Ripper X Ab Ripper X


Performance
Actual
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10

Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Pick 5-6 off the list

Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up

Scorpion Scorpion Scorpion Scorpion Scorpion


Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch Inverted Hamstring Stretch
Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch Lateral Stretch
Drop Lunge Drop Lunge Drop Lunge Drop Lunge Drop Lunge
Calf Stretch Calf Stretch Calf Stretch Calf Stretch Calf Stretch
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Sprints Sprints

Rest Day Rest Day Rest Day


Strength Workout of the Day
(SWOD)

Actual Performance

Rest Day Rest Day


Daily Workout of the Day (DWOD)

Ab Ripper X Ab Ripper X Ab Ripper X


Performance
Actual