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

1 Minute to perform 5 Plyo Push Ups & 10 KB

6 Jump Touches - 24" Height Strict Pull Ups Sprint 40 yards 20 yard Bear Crawl
Swings - 2 pood

*You have one minute to row for calories. You have

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

*Rack Thruster - Start with the bar on your back,

perform a back squat, while driving out of the
*Rest 15 seconds between rounds
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

*For Jump Touches, place a mark 24" above your 20 yards to your ball, plate, bag of dog food or
highest reach with a fully extended arm. Count a whatever you are using and perform ball slams.
rep if when you jump you touch your mark.  Sprint back 20 yards to original starting 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 9 Rack Thrusters 95 lbs / 7 ball slams (20 lbs.)
Actual

Rest Day Complete Rest Day

(10 KB swings w/62 lbs.) for 1 minute 18:55
 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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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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 Power Cleans: 3x105lbs, 3x115lbs, 3x135lbs,
5x250lbs, 5x250 lbs. 15x135lbs (warm up), 5x195lbs, 5x195lbs, *4x185lbs
complete range of motion) 3x135lbs, *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 135 pound Thrusters, 15 seconds: (95lbs) 4 reps, 6
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
minute for 12 minutes. reps, 7 reps, 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

3 Push Presses @ 65% of body weight (115 lbs) 10 Supine Ring Pull Ups *Go as heavy as possible for Farmer's Walk
reps, 8 reps, 9 reps, 10 reps
Daily Workout of the Day (DWOD)

*Start by walking 53 yards for farmers walk, set

3 Strict Pull Ups Sprint 50 meters Rest 45 Seconds
weight down and sprint 1/2 gasser. Repeat. 

Burpees, 15 seconds: 5 reps, 5 reps, 5 reps, 6 reps,

5 Push Presses @ 65% of body weight (115 lbs)
6 reps

5 Strict Pull Ups Rest 45 Seconds

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

Performance

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

13:00
Actual

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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
Pick 5-6 off the list

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 Squats: 5 x 215, 5 x 215, 5 x 215

9 reps, 10 reps, 8 reps 10, 10, 7
Press: 5 x 105, 5 x 105, 5 x 105 Bench: 5 x 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:

Complete as many rounds as possible in 3

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

20 Alternating 1 Arm KB Power Clean & Push Press

20 Yard Sprint 6 Ring Dips 3 Power Clean 155 lbs (115 lbs.) 1 Full Gasser
- 2 pood (10 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

8 x 10 Yard Flying Starts (rest 30 seconds between Perform Air Squats on Rounds 1, 3, 5 and Ring
efforts) Dips on Rounds 2, 4, 6.

*take 10 yards to accelerate, you should be full Repeat this sequence 6 times (6 rounds). Rest for 1
speed by the time you hit your start. minutes 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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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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

Power Cleans - 3x120 lbs, 3x120 lbs, 3x120 lbs,

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

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

2 x 40 yards (rest 15 seconds) Rest

1 Full Gasser  20 Dumbbell Thrusters 50 lbs (45 lbs) Rest Day Tabata Sledgehammer Strikes Perform: Rest Day
30 seconds

2 x 60 yards (rest 15 seconds)

12 Power Cleans 185 lbs Sprint 50 meters Rest 1 minute Tabata Deadlift
Rest 30 seconds

2 x 80 yards (rest 15 seconds)

6 Push Jerks 185 lbs 15 Dumbbell Thrusters 50 lbs (45 lbs) Tabata Burpees Professional - 315 lbs (250 lbs)
Rest 30 seconds

*Start the clock and perform as many reps as

Daily Workout of the Day (DWOD)

possible for 20 seconds of deadlifts. Rest 10

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

2 x 80 yards (rest 15 seconds)

10 Dumbbell Thrusters 50 lbs (45 lbs) Tabata Sledgehammer Strikes *The goal is 50+ reps.
Rest 30 seconds

*Description of Tabata Intervals *Alternate left and

right side swings after each interval. *Use between 2 x 60 yards (rest 15 seconds)
Sprint 50 meters
a 12 -20 lbs sledgehammer. *The round with the Rest 30 seconds
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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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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

Power Cleans - 3x135lbs, 3x135lbs, 3x135lbs,

Squat - 5x230 lbs, 5x230 lbs, 5x230 lbs Press -
Deadlifts - 5x295 lbs Squat - 5x240lbs, 5x240lbs, 5x240lbs 3x135lbs, 3x135lbs Chinups -
4x115 lbs, 5x115 lbs, 4x115 lbs*
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 Perform 3 Power Cleans and 6 Ball Slams on the
Handstand Hold - 30 seconds 10 True Push Ups Rest Day 5 Burpees Rest Day
the minute for 15 minutes.  minute for 10 minutes.

*Complete Power Cleans at 70-75% of 1 RM (100

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

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

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

7 rds. 32:20:00
Handstad Pushups - 1*, 1*, 1*, 0*, 2* Strict
Actual

Pullups - 5, 5*, 6*, 3*, 3* Ring Squat was 190lbs Power Cleans - 100lbs
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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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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
Complete the following sprints: 2 x 20 Meter Sprints Drop Lunge
Calf Stretch Calf Stretch Calf Stretch (rest 20 seconds between efforts) Rest 30 seconds Calf Stretch
Calf Stretch
then...
Sumo Squat Sumo Squat Sumo Squat Sumo Squat Sumo Squat
Sprints Sprints Sprints Rest 30 seconds then...
Sprints Sprints

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

4 x 30 Meter
Complete theSprints (rest
following 30 seconds between
sprints:
Bench 5x5 (set new PR) Strict Chin Ups 3 x max reps
efforts) Rest 30 seconds then…
10 x 10 Meter
Complete Flying Starts
the following (rest 30 seconds
sprints:
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 Perform 3 Power Cleans and 6 Ball Slams on the
Handstand Hold - 30 seconds 10 True Push Ups Rest Day 5 Burpees Rest Day
the minute for 15 minutes.  minute for 10 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

*For every rep not completed perform 1 handstand
Max Strict Pull Ups out from the starting line to cone, change direction 10 Lateral KB Swing LT - 2 pood
push up.
and sprint back to the 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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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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 -

N/A
5x115lbs, 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
5 Clean Pulls @ 90% of Power Clean 1 RM (130
7 Deadlifts 315 lbs (actual 300lbs) Rest Day Rep Push Ups: 60 seconds Power Clean 1 Rep Row for 1 minute, rest for 1 minute. Rest Day
lbs)
Max Rep Supine Ring Rows: 60 seconds

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

15 Weighted GHD Back Ext 25 lbs (1 count pause

*rest 60 seconds between rounds Bench 1 Rep *Continue this cycle for a total of 20 minutes.
at top)
Daily Workout of the Day (DWOD)

*med ball throws are completed by starting in a sit

up position 6 feet from the wall with the ball *Your score is the total amount of meters rowed -
250 Meter Row Deadlift 1 Rep
extended overhead. Sit up violently throwing the goal is row at least 3000 meters
ball against the wall and repeat. 

*You have 15 seconds to complete 20 quick feet

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

*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

PC - 170lbs
Performance

22:24 2,600m
SQ - 285lbs
Actual

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

20 minutes: Gymnastics Skill Work: Rings,

Press 5x1 Bench 8x3 @ 65% of 1 RM (45 sec rest) (145 lbs)
Handstands, etc.
Actual Performance

Squat: 5 x 255lbs, 5 x 255lbs, 5 x 255lbs Squat: 5 x 260lbs, 5 x 260lbs, 5 x 260lbs

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

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

One Arm Farmer Walk (RT) 40 yards - 1/3 body 3 Power Snatches - 75% of body weight (135 lbs,
Sprint a 20 yds – 40 yds – 20 yds shuttle drill Complete the following on the minute for 8 minutes: Rest Day Sprint 200 yards Rest Day
weight actually used 45lb bar)

One Arm Farmer Walk (LT) 40 yards - 1/3 body 5 Handstand Push Ups (No. 2 biggest band, 12th
8 Kettlebell Swings 2 Pood 3 Weighted Pull Ups *Rest to Work - 3:1
weight hole on Power rack)

Max Rep Strict Chin Ups - 2 sec hold at the top of

16 Push Ups Max Rep Power Cleans 75%-80% of 1 RM (135 lbs) 7 Box Jumps 24"
each rep (5*, 6, 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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
Pick 5-6 off the list

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

Press 5x5 *choice a weight 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

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

Complete as many rounds as possible in 15

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

Complete 2 Squats and 1 max height box jump on

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
the minute for 15 minutes. 

*You have 1 minute to get 30 KB swings. If you do

10 True Push Ups *65-75% of 1 RM for Squat (225lbs)   1. DB Thrusters 45 lbs 21 Sledge Hammer Strikes Left Side
not get 30 KB Swings in 1 minute, count a penalty. 

*Perform this workout one minute on and one

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

*For every penalty counted, perform a 1000 meter *Definition of Supine - The supine position is a
  3. Push Ups One Arm Overhead Walk LT 20 yards
row.  position of the body; lying down with the face up.

*Use a sledge hammer weighing between 12 - 20

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

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

*You can use a KB or DB or get creative.

*Rest 1 minute between rounds *Extend your arm 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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
Pick 5-6 off the list

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
Collegiate: Overhead Squat 1, 1, 1, 1, 1 Collegiate Squat 5 x 1 (310 lbs) Collegiate
Gymnastics WOD 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 Squat 5 x 275lbs, 5 x 275lbs, 5 x 275lbs

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

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

5 one arm DB overhead squats RT - 50 lbs then... 3 Snatch Pulls then..
lbs thrusters on 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 minute. At the
Sprint 100 yards Row for 5 minutes at a 20 stroke per minute pace. *Do Not Set It Down. 4 x 100 yard Sprints
beginning of the next minute perform 5 burpees and
then max rep thrusters and so on until you reach
100 total thrusters.

*For row, no more than 100 strokes can be used in *If weight is dropped, count number of drops and
*3:1 rest : work
5 minutes. perform an equal amount of burpees as a penalty.

*Rest 120 seconds between sets.

Ab Ripper X Ab Ripper X Ab Ripper X

Performance

110 rows, 100 Push Ups, 120

12:14 35 pull ups
Actual

70lbs for power snaches, got up to 95lbs. 10 rds. For 100 thrusters (80lbs)
Rows
 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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
Pick 5-6 off the list

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

Power Cleans: 2 x 155, 3 x 135, 3 x 135, 3 x 135, 3

Squat: 5 x 280, 5 x 280, 5 x 280 DL: 340 x 5 Front Squat: 3 x 185, 3 x 185, 3 x 185, 3 x 185, 3 x
x 135, 3 x 135
Press: 1 x 135, 1 x 135*, 1 x 130, 1 x 125 Supine Ring Rows: 10, 9, 8 185
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

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
(135lbs) actual 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
Back Pedal 20 yard then... *Rest 45 seconds between rounds
pushes off their dominant leg in the opposite
direction sprinting 5 yards.

After covering this distance, as quickly as possible

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

Finally they reverse directions one last time ending the

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

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
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
Pick 5-6 off the list

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

1 Minute of Max Reps with Two Arm KB Push Press

7 Towel Pull Ups 10 x 10 yard sprint Rest Day At the top of every minute sprint 100 yard.  Rest Day
- 1.5 pood

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

*For GHD Isometric Hold, hold at the top of the

100 Toes to Bars back extension. Cross arms across the chest or if *You have have the rest of the minute to rest. 
you are bad ass place hands 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
World's Greatest Stretch
Hand Walk
Backward Lunge w/Twist
Active Warm Up
Pick 5-6 off the list
Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist

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