Rule #20

“Take calculated risks. That is quite different from being rash.” (Patton)

Rule #19

“Find a way to succeed.”

Another favorite.

29 Sep 12

Warmup

Strength
5 x 5 Deadlift
5 x 12 Good Mornings
5 x 15 Hanging Leg Raise

Stamina
BB Bent Row/Pull Ups/30 second handstand hold
8, 8, 6, 6 ,4 rounds with 1 minute break!

Conditioning
Pyramid up and down 1…5…1
Wall Balls (20/12)
Hang Clean (155/105)

Core 2 rounds:
20 x Wide Leg Sit Ups
12 x Windshield Wipers
20 x Crunches
40 sec Side Plank
10 x Side Crunches

So this seems really ambitious, but what better way to workout in the rain! Get some!

Rule #18

“Always keep on pushing forward, especially during those life changing moments.”

27 Sep 12

Warmup

Stamina 10 rounds:
8x Pull-Up
6x Thruster
4x Burpee
2x Dead Lift

Core 3 rounds:
25x Decline Med ball Sit-Up
50x Sit-Up
2 min rest

Run 5 miles at a steady, quick pace. Keep it up!

Rule #17

“Understand. Anticipate. Adapt.”

26 Sep 12

Warmup

Strength
5 x 5 Shoulder Press
5 x 15 Dips
5 x 10 Pull Ups

Conditioning Perform 1 of each exercise, then 2 of each, 3, 4, etc…AMRAP in 30 minutes
Tire Flip 500 lbs
Box Jump (on tire)
Decline Push Up (feet on tire)
Pull Up
Air Squat

At the end of each rounds, drag a tire. Forward once, then backward next round, alternating each round. 300 lbs for 50m.

Core 2 rounds:
20 x Side Crunches
10 x Leg Levers
16 x Russian Twists
15 x Crunches

Polish off today’s workout with a cool down run. Enjoy!

Rule #16

“Use ACTE: assess the situation; create a simple plan; take action and evaluate your progress.”

25 Sep 12

Warmup

WOD 3 rounds of 30 sec work:30 sec rest
Jumping Lunges
Med Ball Push Ups
Box Jumps
Push Ups
Burpees
HSPU
Air Squats
Pull Ups
Thrusters
Dips
Frog Hop Long Jump
Dips

Core 4 rounds:
75 x Sit Ups
25 x Back Extensions

Rule #15

“Pick your battles.”