Monday 27-Dec-10, CFTW

4 x 3 squat cleans (145, 145, 165, 165)

3 x dynamic back squat routine w/ BB (55)
(20 x squats, 20 x step ups, 20 x lunges, 10 x squat jumps)

4 x 50 yd sled pull w/ 225lbs.

2 x 10 GHD

Sunday 26-Dec-10, home

6200m row @10,000' (30:00)

Saturday 25-Dec-10, CFTW

For time (16:46)

25 x burpees

3 rounds:
135 BB clean and jerk
25 x ring push ups

25 x burpees

Friday 24-Dec-10, CFTW, Huntsville

Deadlift max (385)
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trail run 6.5 mi (57:45)

Thursday 23-Dec-10, CFTW

Seated press 3 x 15 (95, 85, 80)

A1. DB bent row 3 x 10 ea. arm (60)

A2. Bench press 3 x 15 (135)

B1. KB snatch 3 x 10 ea. arm (53)

B2. Double KB clean and push press 3 x 10 (44)

Wednesday 22-Dec-10, CFTW

3 Rounds:

Burpee x 30

Bike x 40 cal.

Sit up x 100

Row x 500

Jump rope x 300

Death loop x 1

Tuesday 21-Dec-10, CFTW

Wide grip press x 1 rm (130)

“Cindy” AMRAP in 20 min (21):

Pull up x 5

Push up x 10

Squat x 15

Monday 20-Dec-10, CFTW

8 x 100m spring
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3 rounds: 20 x KB (88) elevated squat
3 rounds: 10 x each arm KB (35) Turkish get-ups
5 rounds: 6 x split clean (135)

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Hypoxic (10,000') row - 2500m

Sunday 19-Dec-10, run

10.5 mi run

Saturday 18-Dec-10, Hunstville, CFTW

6.5 mi trail run (56:38)
_____________________

10 rounds of Cindy
1,2,3,4,5,6,7,8,9,10 clean and jerk between rounds (115 first 5, 95 after)

Thursday 16-Dec-10, CFTW

3 x 20 kipping pull-ups
____________________

A1. KB (53) 1 arm press
A2. close grip neutral pull ups

B1. KB (53) 1 arm bench
B2. BB (65) Upright Row

3 x 33 push-ups

Wednesday 15-Dec-10, CFTW

8 rounds:

hill run x 5
row/bike 20 cal.
tumbles x 10
jump rope x 200

Sunday 12-Dec-10, Calgary

5 mi. run

Friday 10-Dec-10, Lake Louise CA.

Ice climbing - Louise falls - WI4-5

Wednesday 8-Dec-10, CFTW

3 Rounds:

high bar prowler push (185)
run 400m

high bar prowler push (185)
row 400m

high bar prowler push (185)
bike 25 calories

Tuesday 7-Dec-10, CFTW

1 rep max press (130)

A1. close grip DB (60) bench x 20
A2. BB (130) Bent row

B1. kipping pull ups x 20
B2. Dips x 20

run the death loop (875m)

Monday 6-Dec-10

Hang clean 8 x 2 (145)

Box squat jump 4 x 6

(1st/ 3rd sets close stance)

(2nd/ 4th sets wide stance)

For time: (RX 53/ 44lb)

KB (53) American swing x 20 x 18 x 16 x 14 x 12 x 10 x 8 x 6 x 4 x 2

Reverse lunge x 20 x 2o x 20 x 20 x 20 x 20 x 20 x 20 x 20 x 20

Thursday 2-Dec-10, CFTW

5 x 10 close grip strict chin-ups

AMRAP 20 min. (10 rounds)

5 x pull-ups
10 x push press (95)
15 x push-ups


BB bicep curl 3 x 20

Tuesday 30-Nov-10, CFTW

Bench press max
10, 8, 5, 3, 1, 1, 1 (195)

A1. 3 x 10 seated press (95)
A2. 3 x 10 ea. arm bent row (70)

B1. KB (40) Bench press x 15
B2. BB shrugs x 30 (185, 165, 165)