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Old 10-01-2010, 06:49 PM   #31
Douglas Berger
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Re: The Dude Abides

Friday 101001

Rest
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Old 10-02-2010, 07:44 PM   #32
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Re: The Dude Abides

Saturday 101002

Warm Up:
CFWU x 3

WOD:

Three rounds of:
8 Split squat/side
10 Cross-body mountain climber
10 Chinup w/ kneeup
Rest 1 min.

Then

Three rounds of:
15 Sit-ups
10 DB wood chops/side (20#)
45 sec. Plank

Warm Down:
Mobility work
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Old 10-04-2010, 02:29 AM   #33
Douglas Berger
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Re: The Dude Abides

Monday 101004

Warm Up:
CFWU x 3

WOD:

Three sets of:
A1) 6 Hang Squat clean & Press (135#); no rest
A2) 8 DB Wood Chop/side (20#); 1 min rest

Three sets of:
B1) 8 Piston Bent-Over Row/side (45#); no rest
B2) 8 Turkish Getup (4R/4L x 45#); 1 min. rest

Warm Down:
10 min. of yoga
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Old 10-05-2010, 01:51 PM   #34
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Re: The Dude Abides

Tuesday 101005

Warm Up:
CFE warm up

WOD:

Run 1 min. / Walk 2 min. for 30 minutes

Then

Walk for 30 minutes

Warm Down:
N/A
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Old 10-06-2010, 02:46 AM   #35
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Re: The Dude Abides

Wednesday 101006

Warm Up:
Two rounds of: 10 squats, 20 sec. plank, 6 push-ups
stretch

WOD:

Three rounds of:
:30 Stair Shuttle
3 Crab-walk pushup (each direction)
5 Agility Runs*
Interrupted Pullups**
Rest 30 sec.


*Place three cones or small objects 5 yards apart in a straight line. The first marker is your starting point. Sprint to the nearest cone and back. Then sprint to the farthest cone and back. That's one repetition. Rest 10 seconds and repeat for five reps.

**With an overhand grip, place your hands slightly more than shoulder-width apart on a bar. Pull your chin over the bar, then lower slowly. Perform two or three pullups, then rest for 10 seconds. Continue this sequence until you can no longer complete two pullups.

Warm Down:
Mobility Drills
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Old 10-07-2010, 04:47 AM   #36
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Re: The Dude Abides

Thursday 101007

Warm Up:
5 min. walk

WOD:

Run 1 min. / Walk 2 min. for 30 min.

Then

KB swing 45# x 10 x 10R/10L

Warm Down:
Stretch / Relax
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Old 10-08-2010, 05:45 AM   #37
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Re: The Dude Abides

Friday 101008

Warm Up:
CFWU x 3

WOD:

Three sets
A1) 1-5 ladder (pull-upsx1, push-upsx2); 1 min. rest
A2) 8 DB jump squat to squat thrust (20#); 1 min. rest

Three sets
B1) 10 Traveling Deadlift (155#); 1 min. rest
B2) 10 Bicycle Maneuver/side (10#); 1 min. rest

Warm Down:
BB Torque 3 x 10/side (35# plate)
Fron Plank 3 x 45 sec.
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Old 10-09-2010, 08:40 AM   #38
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Re: The Dude Abides

Saturday 101009
2 hour hike
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Old 10-10-2010, 12:45 PM   #39
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Re: The Dude Abides

Sunday 101010
1.5 hour hike
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Old 10-11-2010, 11:21 AM   #40
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Re: The Dude Abides

Monday 101011

Warm Up:
CFWU x 3

WOD:

Three sets
A1) 6 DB Split Jerk/side (45#); no rest
A2) 10 KB figure eight to hold/side (45#); 1 min. rest

Three sets
B1) 8 Front-Loaded Bulgarian Split Squat/side (25# plate); no rest
B2) 8 DB Close Grip Floor Press (50# DB's); 1 min. rest

Three sets
C1) 12 KB Swing (45#); no rest
C2) 8 Decline Spider-Man Pushup/side; 1 min. rest

Three sets
D1) 10 Single-Leg Deadlift/side; no rest
D2) 15 Inverted Row; 1 min. rest

Warm Down:
Mobility Work
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