Skill Practice:
Pullups
3 x max reps (2 min recoveries0
GhD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
As many rounds PossibleL 15 minutes
12 Pullups
31 Squats
20 Push Press (men 75 lbs, women 50 lbs0
11 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
3 Min On, 1 min OFF
Thursday 12-30-10
Skill Practice:
Back Squats
2 x 20 reps (do your best to perform both sets unbroken)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Pushups
15 Situps (not GHD)
20 Jumping Lunges (total, not each leg)
Endurance:
Rest Day
Back Squats
2 x 20 reps (do your best to perform both sets unbroken)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Pushups
15 Situps (not GHD)
20 Jumping Lunges (total, not each leg)
Endurance:
Rest Day
Wednesday 12-29-10
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds for time...
3 minutes ON, 1 min OFF
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds for time...
3 minutes ON, 1 min OFF
Tuesday 12-28-10
Skill Practice:
Push Press
5,5,5,5,5 (increase the weight each set for all five rounds)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 minutes
Bike 60 minutes
Run 45 minutes
Row 25 minutes
Push Press
5,5,5,5,5 (increase the weight each set for all five rounds)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 minutes
Bike 60 minutes
Run 45 minutes
Row 25 minutes
Monday 12-27-10
Skill Practice:
Overhead Squats
3,3,3,3,3 (try to increase the weight for each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Endurance:
Tabata Intervals
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
20 second ON, 10 seconds OFF
Overhead Squats
3,3,3,3,3 (try to increase the weight for each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Endurance:
Tabata Intervals
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
20 second ON, 10 seconds OFF
Saturday 12-25-10
Happy Holidays Everyone. Just in case you needed the stress relief here is one you can do without the gym (since they are all closed anyways). The countdown to 2011 begins!
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds of...
50 Squats
25 Pike Situps
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
1 minute ON, 30 seconds OFF
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds of...
50 Squats
25 Pike Situps
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
1 minute ON, 30 seconds OFF
Friday 12-24-10
Skill Practice:
Push Press
5 x 3 (pick a weight and try to keep it the same for all five sets of three reps)
Pullups
3 x max reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run,
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
Push Press
5 x 3 (pick a weight and try to keep it the same for all five sets of three reps)
Pullups
3 x max reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run,
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
Thursday 12-23-10
Skill Practice:
Front Squats
5 x 3 reps (try to keep the weight the same for all five sets)
Hip Extensions
3 x 15 (try to perform each set unbroken)
Strength & Conditioning:
"12 Days of Fitness"
30 minute Time Limit
1 Burpee
2 Ball Slam Situp (sub is Pullup)
3 SDHP (men 65 lbs, women 45 lbs)
4 Thrusters (men 65 lbs, women 45 lbs)
5 Swings (men 50 lbs, women 30 lbs)
6 Squats
7 Situps (not GHD)
8 Puhsups
9 Wall Ball (sub is Dips)
10 Jumping Lunge (each side)
11 Inchworms
12 Double Unders (sub 50 singles, or 20 Box Jumps)
** this workout is done like the song "12 days of Christmas"
ie...exercise 1, 2-1, 3-2-1, 4-3-2-1,....12-11-10 all the way to 1!
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Front Squats
5 x 3 reps (try to keep the weight the same for all five sets)
Hip Extensions
3 x 15 (try to perform each set unbroken)
Strength & Conditioning:
"12 Days of Fitness"
30 minute Time Limit
1 Burpee
2 Ball Slam Situp (sub is Pullup)
3 SDHP (men 65 lbs, women 45 lbs)
4 Thrusters (men 65 lbs, women 45 lbs)
5 Swings (men 50 lbs, women 30 lbs)
6 Squats
7 Situps (not GHD)
8 Puhsups
9 Wall Ball (sub is Dips)
10 Jumping Lunge (each side)
11 Inchworms
12 Double Unders (sub 50 singles, or 20 Box Jumps)
** this workout is done like the song "12 days of Christmas"
ie...exercise 1, 2-1, 3-2-1, 4-3-2-1,....12-11-10 all the way to 1!
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Wednesday 12-22-10
Skill Practice:
Deadlifts
5,5,5,5,5,5 (try to increase the weight for each of the six sets)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Pushups
Sumo Deadlift High Pull (men 75 lbs, women 45 lbs)
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5 (try to increase the weight for each of the six sets)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Pushups
Sumo Deadlift High Pull (men 75 lbs, women 45 lbs)
Endurance:
Rest Day
Tuesday 12-21-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
20 Step ups (men 95 lbs, women 65 lbs)
15 GHD Situps
10 Burpees
*10 step ups each leg, box height should make upper leg parallel to the ground
Endurance:
"4X Intervals"
Pick a mode -
Swim: 4 x 200 meters (60 sec rest)
Bike: 4 x 2 miles (60 sec rest)
Run 4 x 800 meters (60 sec rest)
Row 4 x 1000 meters (60 sec rest)
Rest Day
Strength & Conditioning:
5 Rounds for time...
20 Step ups (men 95 lbs, women 65 lbs)
15 GHD Situps
10 Burpees
*10 step ups each leg, box height should make upper leg parallel to the ground
Endurance:
"4X Intervals"
Pick a mode -
Swim: 4 x 200 meters (60 sec rest)
Bike: 4 x 2 miles (60 sec rest)
Run 4 x 800 meters (60 sec rest)
Row 4 x 1000 meters (60 sec rest)
Monday 12-20-10
Skill Practice:
Front Squat
5 x 5 reps (pick a weight and try to maintain it for all 5 sets)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Front Squat
5 x 5 reps (pick a weight and try to maintain it for all 5 sets)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Friday 12-17-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Row 1000 meters
30 Pushups
30 DB Thrusters (men 30 lbs, women 15 lbs)
20 Pushups
20 DB Thrusters
10 Pushups
10 DB Thrusters
Row 500 meters
Endurance:
Pick one mode -
Swim 3 x 300 meters (rest 2 minutes)
Bike 4 x 3 miles (rest 2 minutes)
Run 3 x 800 meters (rest 2 minutes)
Row 3 x 750 meters (rest 2 minutes)
Rest Day
Strength & Conditioning:
For time...
Row 1000 meters
30 Pushups
30 DB Thrusters (men 30 lbs, women 15 lbs)
20 Pushups
20 DB Thrusters
10 Pushups
10 DB Thrusters
Row 500 meters
Endurance:
Pick one mode -
Swim 3 x 300 meters (rest 2 minutes)
Bike 4 x 3 miles (rest 2 minutes)
Run 3 x 800 meters (rest 2 minutes)
Row 3 x 750 meters (rest 2 minutes)
Thursday 12-16-10
Skill Practice:
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Pushups
3 x max reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 5000 meters
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Pushups
3 x max reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 5000 meters
Wednesday 12-15-10
Skill Practice:
Back Squats
9,9,7,7,5,5 (try to increase the weight each set)
Strength & Conditioning:
5 Rounds of...
5 Handstand Pushups
5 Pullups
10 Swings (men 45 lbs, women 30 lbs)
20 cal Run *incline at 7.0
Endurance:
Pick one -
Swim 6 x 200 meters (90 sec rest)
Bike 6 x 2k (90 sec rest)
Run 6 x 400 meters (90 sec rest)
Row 6 x 500 meters (90 sec rest)
Back Squats
9,9,7,7,5,5 (try to increase the weight each set)
Strength & Conditioning:
5 Rounds of...
5 Handstand Pushups
5 Pullups
10 Swings (men 45 lbs, women 30 lbs)
20 cal Run *incline at 7.0
Endurance:
Pick one -
Swim 6 x 200 meters (90 sec rest)
Bike 6 x 2k (90 sec rest)
Run 6 x 400 meters (90 sec rest)
Row 6 x 500 meters (90 sec rest)
Tuesday 12-14-10
Skill Practice:
Push Press
5 x 5 reps (keep the weight the same for each of the 5 sets)
GHD Situps
3 x 20 reps (try to perform each set of 20 unbroken)
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 65 lbs, women 45 lbs; Scale the weight if necessary)
500 meter Row
Endurance:
Rest Day
Push Press
5 x 5 reps (keep the weight the same for each of the 5 sets)
GHD Situps
3 x 20 reps (try to perform each set of 20 unbroken)
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 65 lbs, women 45 lbs; Scale the weight if necessary)
500 meter Row
Endurance:
Rest Day
Monday 12-13-10
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
30 DB Thrusters (men 20 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 min Time Trial
Rest Day
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
30 DB Thrusters (men 20 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 min Time Trial
Saturday 12-11-10
Skill Practice:
Deadlifts
5,5,5,5,5,5 (try to increase the weigh each set)
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 min ON, 1 min ON.
Deadlifts
5,5,5,5,5,5 (try to increase the weigh each set)
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 min ON, 1 min ON.
Friday 12-10-10
Skill Practice:
Back Squats
5 X 7 reps (Try to maintain the same weight for all five sets)
Hanging Knee Raises
3 x 20 reps (or as many as possible)
Strength & Conditioning:
5 Rounds for time...
30 DB Thrusters (men 25 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Rest Day
Back Squats
5 X 7 reps (Try to maintain the same weight for all five sets)
Hanging Knee Raises
3 x 20 reps (or as many as possible)
Strength & Conditioning:
5 Rounds for time...
30 DB Thrusters (men 25 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Rest Day
Thursday 12-9-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time..
30 Steps Walking Lunges with weight overhead (men 25 lbs, women 10 lbs)
20 Swings (men 45 lbs, women 30 lbs)
10 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"24 pyramid"
4 min ON, 2 min OFF
5 min ON, 2 min OFF
6 min ON, 2 min OFF
5 min ON, 2 min OFF
4 min ON.
Rest Day
Strength & Conditioning:
5 Rounds for time..
30 Steps Walking Lunges with weight overhead (men 25 lbs, women 10 lbs)
20 Swings (men 45 lbs, women 30 lbs)
10 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"24 pyramid"
4 min ON, 2 min OFF
5 min ON, 2 min OFF
6 min ON, 2 min OFF
5 min ON, 2 min OFF
4 min ON.
wednesday 12-8-10
Skill Practice:
Push Press
5 x 5 (keep the weight the same for all 5 sets)
GHD Situps
3 x 20 (perform all reps unbroken in each set)
Hip Extensions
3 x 20 (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 min, wear a t-shirt for drag
Bike 30 min, 4-8% grade
Run 25 min, 4-8& grade
Row 20 min, 50-120 watts above BW
Push Press
5 x 5 (keep the weight the same for all 5 sets)
GHD Situps
3 x 20 (perform all reps unbroken in each set)
Hip Extensions
3 x 20 (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 min, wear a t-shirt for drag
Bike 30 min, 4-8% grade
Run 25 min, 4-8& grade
Row 20 min, 50-120 watts above BW
Tuesday 12-7-10
Skill Practice:
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 X max reps (2 min rest)
Strength & Conditioning:
"Crippler"
20 Back Squats (men 100 lbs, women 75 lbs) *Scale if necessary, but you shouldn't be able to do all 20 reps unbroken.
Row 1000 meters
Bike 2 miles
Run 800 meters
20 Back Squats
Endurance:
Pick a mode - Swim, Bike, Row, Run
6 Rounds of...
30 sec ON, 30 sec OFF
max efforts
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 X max reps (2 min rest)
Strength & Conditioning:
"Crippler"
20 Back Squats (men 100 lbs, women 75 lbs) *Scale if necessary, but you shouldn't be able to do all 20 reps unbroken.
Row 1000 meters
Bike 2 miles
Run 800 meters
20 Back Squats
Endurance:
Pick a mode - Swim, Bike, Row, Run
6 Rounds of...
30 sec ON, 30 sec OFF
max efforts
Monday 12-6-10
Skill Practice:
Front Squats
5 x 5 reps (maintain the same weight for all 5 sets)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
For time...
Run 400 meters
45 Handstand Pushups
Run 400 meters
45 Dips (use the normal amount of assistance)
Run 400 meters
45 Puhsups *deload (lift hands off floor at the bottom of the pushup)
Run 400 meters
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain the same weight for all 5 sets)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
For time...
Run 400 meters
45 Handstand Pushups
Run 400 meters
45 Dips (use the normal amount of assistance)
Run 400 meters
45 Puhsups *deload (lift hands off floor at the bottom of the pushup)
Run 400 meters
Endurance:
Rest Day
Saturday 12-4-10
Skill Practice:
Pullups
3 x max reps (2 min recoveries)
Pushups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 4 x 200 meters (2 min rest)
Bike 3 x 4 miles (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)
Pullups
3 x max reps (2 min recoveries)
Pushups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 4 x 200 meters (2 min rest)
Bike 3 x 4 miles (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)
Friday 12-3-10
Skill Practice:
Back Squats
7,7,7,7,7 (try to increase the weight each time)(
Strength & Conditioning:
25-20-15-10
Push Press (men 75 lbs, women 55 lbs)
Burpees
Endurance:
Pick a mode -
Swim 500 meters
Bike 6 miles
Run 1.5 miles
Row 3000
Back Squats
7,7,7,7,7 (try to increase the weight each time)(
Strength & Conditioning:
25-20-15-10
Push Press (men 75 lbs, women 55 lbs)
Burpees
Endurance:
Pick a mode -
Swim 500 meters
Bike 6 miles
Run 1.5 miles
Row 3000
Thursday 12-2-10
Skill Practice:
Deadlifts
5,5,5,5,5,5,5 (add weight each set)
Strength & Conditioning:
3 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5,5 (add weight each set)
Strength & Conditioning:
3 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
Rest Day
Wednesday 12-1-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Deadlifts (men 115 lbs, some 85 lbs)
Handstand Pushups
* scale the weight as needed for deadlifts
** handstand pushups can be performed with feet on risers, body is inverted
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds of...
1 min ON, 30 sec OFF
Rest Day
Strength & Conditioning:
For time...
Deadlifts (men 115 lbs, some 85 lbs)
Handstand Pushups
* scale the weight as needed for deadlifts
** handstand pushups can be performed with feet on risers, body is inverted
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds of...
1 min ON, 30 sec OFF
Tuesday 11-30-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken, rest as needed)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 5000 meters
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken, rest as needed)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 5000 meters
Monday 11-29-10
Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to keep it the same for all 5 sets of 5 reps)
Weighted Situps
3 x 15 reps (use as heavy a weight as possible, but each set is performed unbroken)
Strength & Conditioning:
5 Rounds for time...
5 Burpees
20 Steps of Lunges
5 Long Jumps
*This is a fast workout!
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 30 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON, 1 min OFF
2 min ON, 30 sec OFF
3 min ON, 1 min OFF
4 min ON.
"There are two ways to face the future. One way is with apprehension; the other is with anticipation." - Jim Rohn
Front Squats
5 x 5 reps (pick a weight and try to keep it the same for all 5 sets of 5 reps)
Weighted Situps
3 x 15 reps (use as heavy a weight as possible, but each set is performed unbroken)
Strength & Conditioning:
5 Rounds for time...
5 Burpees
20 Steps of Lunges
5 Long Jumps
*This is a fast workout!
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 30 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON, 1 min OFF
2 min ON, 30 sec OFF
3 min ON, 1 min OFF
4 min ON.
"There are two ways to face the future. One way is with apprehension; the other is with anticipation." - Jim Rohn
Saturday 11-27-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
21-15-9
Thrusters (men 85lbs, women 55lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Lactate Threshold"
5 min ON, 2:30 Off
6 min ON, 3:00 Off
7 min ON.
"Water your dreams with motivation and it will grow into reality." - Felix Opaleye
Rest Day
Strength & Conditioning:
For time...
21-15-9
Thrusters (men 85lbs, women 55lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Lactate Threshold"
5 min ON, 2:30 Off
6 min ON, 3:00 Off
7 min ON.
"Water your dreams with motivation and it will grow into reality." - Felix Opaleye
Friday 11-26-10
Skill Practice:
Bench Press!
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 30 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 5000 meters
"It's never too late to start something great" - Annonymous
Bench Press!
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 30 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 5000 meters
"It's never too late to start something great" - Annonymous
Thrusday 11-25-10
Skill Practice:
Deadlift
7,7,5,5,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
4 Rounds for time...
11 Burpees
25 Squats
10 SDHP (men 75 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Tabata"
10 Rounds of...
20 seconds ON, 10 seconds OFF
Max efforts!
"Train hard. Triumph doesn't come easy." - Kiplimo Chemirmir
Deadlift
7,7,5,5,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
4 Rounds for time...
11 Burpees
25 Squats
10 SDHP (men 75 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Tabata"
10 Rounds of...
20 seconds ON, 10 seconds OFF
Max efforts!
"Train hard. Triumph doesn't come easy." - Kiplimo Chemirmir
Wednesday 11-24-10
Skill Practice:
Front Squat
7,7,5,5,3.3 (try to increase the weight each set)
Pushups
3 x max reps (3 min rest)
Strength & Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups
Endurance:
Rest Day
"Success is the fight between you and yourself." - Author Unknown
Front Squat
7,7,5,5,3.3 (try to increase the weight each set)
Pushups
3 x max reps (3 min rest)
Strength & Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups
Endurance:
Rest Day
"Success is the fight between you and yourself." - Author Unknown
Tuesday 11-23-10
Skill Practice:
Rest Day
Strength & Conditioning:
"Push, Push, Push"
21-15-9
Handstand Pushups (put your feet on a bench/ stack of risers, get as inverted as possibe)
Dips (challenge yourself, you should be able to do 21 unbroken)
Pushups (regular)
Endurance:
Pick a mode - Swim, Bike, Run, Row
First,
2 x 7 minute intervals (2 min rest)
Second,
5 x 1 minute intervals (30 second rest)
Record distances.
"First say to yourself what you would be; and then do what you have to do." - Epictetus
Rest Day
Strength & Conditioning:
"Push, Push, Push"
21-15-9
Handstand Pushups (put your feet on a bench/ stack of risers, get as inverted as possibe)
Dips (challenge yourself, you should be able to do 21 unbroken)
Pushups (regular)
Endurance:
Pick a mode - Swim, Bike, Run, Row
First,
2 x 7 minute intervals (2 min rest)
Second,
5 x 1 minute intervals (30 second rest)
Record distances.
"First say to yourself what you would be; and then do what you have to do." - Epictetus
Monday 11-22-10
Skill Practice:
Wighted Lunges (place bar on the back or hold heavy dumbells)
10, 10, 10, 10, 10 (10 steps each leg, try to increase weight each set)
Pullups
3 x max reps (3 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - max distance
Swim 20 minutes
Bike 45 minutes
Run 35 minutes
Row 25 minutes
"The dictionary is the only place where success comes before work." = Mark Twain
Wighted Lunges (place bar on the back or hold heavy dumbells)
10, 10, 10, 10, 10 (10 steps each leg, try to increase weight each set)
Pullups
3 x max reps (3 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - max distance
Swim 20 minutes
Bike 45 minutes
Run 35 minutes
Row 25 minutes
"The dictionary is the only place where success comes before work." = Mark Twain
Sunday 11-21-10
Rest Day
“Success is a journey, not a destination. The doing is often more important than the outcome.” - Arthur Ashe
“Success is a journey, not a destination. The doing is often more important than the outcome.” - Arthur Ashe
Saturday 11-20-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
30 Steps Lunges with weight over your head (men 25 lbs, women 10 lbs)
15 Box Jumps
15 Pushups
30 Situps
Endurance:
Rest Day
“Success is how high you bounce when you hit bottom.” – George S, Patton
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
30 Steps Lunges with weight over your head (men 25 lbs, women 10 lbs)
15 Box Jumps
15 Pushups
30 Situps
Endurance:
Rest Day
“Success is how high you bounce when you hit bottom.” – George S, Patton
Friday 11-19-10
Skill Practice:
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode -
Swim 4 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 4 x 750 meters
(2 min recoveries)
“We must accept finite disappointments, but never lose infinite hope.” – Martin Luther King Jr.
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode -
Swim 4 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 4 x 750 meters
(2 min recoveries)
“We must accept finite disappointments, but never lose infinite hope.” – Martin Luther King Jr.
Thursday 11-18-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
GHD Situp
3 x 20 reps (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
2 min ON, 1 min OFF
Max efforts. All out sprints.
"If you can believe it, the mind can achieve it." - anonymous
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
GHD Situp
3 x 20 reps (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
2 min ON, 1 min OFF
Max efforts. All out sprints.
"If you can believe it, the mind can achieve it." - anonymous
Wednesday 11-17-10
Skill Practice:
Hang Clean *keep back straight
5 x 5 reps (pick one weight for all five sets of five)
Strength & Conditioning:
5 Rounds for time...
15 Thrusters right hand (men 30 lbs, women 15 lbs)
15 Thrusters left hand
30 calories: Row
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
max distance, all out effort
"Real difficulties can be overcome, it is only the imaginary ones thatare unconquerable." - Theodore N. Vail
Hang Clean *keep back straight
5 x 5 reps (pick one weight for all five sets of five)
Strength & Conditioning:
5 Rounds for time...
15 Thrusters right hand (men 30 lbs, women 15 lbs)
15 Thrusters left hand
30 calories: Row
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
max distance, all out effort
"Real difficulties can be overcome, it is only the imaginary ones thatare unconquerable." - Theodore N. Vail
Tuesday 11-16-10
Skill Practice:
Deadlift
5 x 5 reps (pick a weight and try to keep it the same for all five sets)
Pushups
3 x Max Reps (2 minute recoveries)
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100 feet (each set)
Pullups
GHD Situps
Plank hold (20 seconds)
Endurance:
Rest Day
"He who conquers others is strong. He who conquers himself is mighty." - Lao Tzu
Deadlift
5 x 5 reps (pick a weight and try to keep it the same for all five sets)
Pushups
3 x Max Reps (2 minute recoveries)
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100 feet (each set)
Pullups
GHD Situps
Plank hold (20 seconds)
Endurance:
Rest Day
"He who conquers others is strong. He who conquers himself is mighty." - Lao Tzu
Monday 11-15-10
Skill Practice:
Rest Day
Strength & Conditioning:
For Time...
Row 1000 meters
21 DBs Thrusters (men 25 lbs, women 15 lbs)
20 Jumping Lunges each leg
Row 500 meters
15 DBs Thrusters
15 Jumping Lunges
Row 250 meters
9 DBs Thrusters
10 Jumping Lunges each leg
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 9 miles
Run 2.5 miles
Row 2500 meters
"The process to attaining greatness is as important as the great product." - Kira
Rest Day
Strength & Conditioning:
For Time...
Row 1000 meters
21 DBs Thrusters (men 25 lbs, women 15 lbs)
20 Jumping Lunges each leg
Row 500 meters
15 DBs Thrusters
15 Jumping Lunges
Row 250 meters
9 DBs Thrusters
10 Jumping Lunges each leg
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 9 miles
Run 2.5 miles
Row 2500 meters
"The process to attaining greatness is as important as the great product." - Kira
Saturday 11-13-10
Skill Practice:
Push Press
7,7,5,5,3,3 (increase the weight each set)
Pushups
3 x Max Reps (1 minute rest)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 65 lbs, women 45 lbs; *Scale the weight if necessary)
Endurance:
Pick one of the following -
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 2 x 10 minutes (2 min recoveries)
Row 3 x 7 minutes (2 min recoveries)
“Success is simple. Do what’s right, the right way, at the right time.” – Arnold H. Glasow
Push Press
7,7,5,5,3,3 (increase the weight each set)
Pushups
3 x Max Reps (1 minute rest)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 65 lbs, women 45 lbs; *Scale the weight if necessary)
Endurance:
Pick one of the following -
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 2 x 10 minutes (2 min recoveries)
Row 3 x 7 minutes (2 min recoveries)
“Success is simple. Do what’s right, the right way, at the right time.” – Arnold H. Glasow
Friday 11-12-10
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to add weight each set)
Dips
3 x 10 (do your best to do them unbroken)
Strength & Conditioning:
5 Rounds for time...
21 Thrusters (men 75 lbs, women 45 lbs)
Run 400 meters
21 Hang Cleans w/2DBs (men 25 lbs, women 15 lbs; use your legs, keep your back straight)
Endurance:
Rest Day
"Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald
Deadlifts
7,7,5,5,3,3 (try to add weight each set)
Dips
3 x 10 (do your best to do them unbroken)
Strength & Conditioning:
5 Rounds for time...
21 Thrusters (men 75 lbs, women 45 lbs)
Run 400 meters
21 Hang Cleans w/2DBs (men 25 lbs, women 15 lbs; use your legs, keep your back straight)
Endurance:
Rest Day
"Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald
Thursday 11-11-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
50 Swings (men 50 lbs, women 30 lbs)
Run 400 meters
21 Pullups
Run 800 meters
21 Pullups
Run 400 meters
50 Swings
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 min ON, 1 min OFF
"You miss 100% of the shots you don't take." - Wayne Gretzky
Rest Day
Strength & Conditioning:
For time...
50 Swings (men 50 lbs, women 30 lbs)
Run 400 meters
21 Pullups
Run 800 meters
21 Pullups
Run 400 meters
50 Swings
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 min ON, 1 min OFF
"You miss 100% of the shots you don't take." - Wayne Gretzky
Wednesday 11-10-10
Skill Practice:
Pullups
3 x Max reps (90 second recoveries)
Pushups
3 x Max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode and go
Swim - 800 meters
Bike - 20 miles
Run - 2 miles
Row - 2000 meters
“Perseverance is failing nineteen times and succeeding the twentieth.” - Julie Andrews
Pullups
3 x Max reps (90 second recoveries)
Pushups
3 x Max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode and go
Swim - 800 meters
Bike - 20 miles
Run - 2 miles
Row - 2000 meters
“Perseverance is failing nineteen times and succeeding the twentieth.” - Julie Andrews
Tuesday 11-9-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same if possible)
GHD Situps
3 x 20 reps (do all twenty reps without stopping)
Strength & Conditioning:
5 Rounds for time...
10 Deadlifts (men 115 lbs, women 85 lbs; scale the weight if needed)
12 Burpees
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 3 x 10 minutes (2 min recoveries)
Row 3 x 6 minutes (2 min recoveries)
"It is surmounting difficulties that makes heroes." - Louis Pasture
Push Press
5 x 5 reps (pick a weight and keep it the same if possible)
GHD Situps
3 x 20 reps (do all twenty reps without stopping)
Strength & Conditioning:
5 Rounds for time...
10 Deadlifts (men 115 lbs, women 85 lbs; scale the weight if needed)
12 Burpees
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 3 x 10 minutes (2 min recoveries)
Row 3 x 6 minutes (2 min recoveries)
"It is surmounting difficulties that makes heroes." - Louis Pasture
Monday 11-8-10
Skill Practice:
Back Squats
12 sets of 2 reps (On the minute every minute for 12 minutes, pick as heavy a weight as possible, but constant for the whole time)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups (do jumping pullups if necessary)
Endurance:
Rest Day
“It is hard to fail, but it is worse to have tried to succeed.” – Theodore Roosevelt
Back Squats
12 sets of 2 reps (On the minute every minute for 12 minutes, pick as heavy a weight as possible, but constant for the whole time)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups (do jumping pullups if necessary)
Endurance:
Rest Day
“It is hard to fail, but it is worse to have tried to succeed.” – Theodore Roosevelt
Saturday 11-6-10
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to add weight each set. Keep good form)
GHD Situps
3 x 20 (try to do all twenty of each set unbroken.)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 3000 meters
"Quality is not an act, it is a habit." - Aristotle
Deadlifts
7,7,5,5,3,3 (try to add weight each set. Keep good form)
GHD Situps
3 x 20 (try to do all twenty of each set unbroken.)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 3000 meters
"Quality is not an act, it is a habit." - Aristotle
Friday 11-5-10
Skill Practice:
Front Squat
7,7,5,5,3,3 (try to increase the weight each round. Maintain full range of motion.)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
5 Burpees
10 Sumo Deadlift High Pull (men 85 lbs, women 45 lbs)
15 Squats
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON!
"The most important question to ask is not "What am I getting?" but rather "What am I becoming?" - Jim Rohn
Front Squat
7,7,5,5,3,3 (try to increase the weight each round. Maintain full range of motion.)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
5 Burpees
10 Sumo Deadlift High Pull (men 85 lbs, women 45 lbs)
15 Squats
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON!
"The most important question to ask is not "What am I getting?" but rather "What am I becoming?" - Jim Rohn
Thursday 11-4-10
Skill Practice:
Push Press
7,5,5,5,3 (try to increase the weight with each set)
GHD Situps
3 x 20 (each set should be unbroken, res as needed between sets)
Strength & Conditioning:
"Objects"
4 Rounds for time:
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 115 lbs, women 75 lbs)
9 2DB Thrusters (men 30 lbs, women 15 lbs)
Endurance:
Rest Day
"My strength lies solely in my tenacity." - Louis Pasture
Push Press
7,5,5,5,3 (try to increase the weight with each set)
GHD Situps
3 x 20 (each set should be unbroken, res as needed between sets)
Strength & Conditioning:
"Objects"
4 Rounds for time:
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 115 lbs, women 75 lbs)
9 2DB Thrusters (men 30 lbs, women 15 lbs)
Endurance:
Rest Day
"My strength lies solely in my tenacity." - Louis Pasture
Wednesday 11-3-10
Skill Practice:
Rest Day
Strength & Conditioning:
8 Rounds of: 3 minutes to complete...
10 2DB Push Press (men 30 lbs, women 12 lbs)
10 Swings (men 45 lbs, women 30 lbs)
10 Box Jumps
10 Calories of Rowing
Endurance:
Pick a mode:
Swim 800 meters
Bike 18 miles
Run 5 miles
Row 5k meters
"No-one can make you feel inferior without your consent." - Eleanor Roosevelt
Rest Day
Strength & Conditioning:
8 Rounds of: 3 minutes to complete...
10 2DB Push Press (men 30 lbs, women 12 lbs)
10 Swings (men 45 lbs, women 30 lbs)
10 Box Jumps
10 Calories of Rowing
Endurance:
Pick a mode:
Swim 800 meters
Bike 18 miles
Run 5 miles
Row 5k meters
"No-one can make you feel inferior without your consent." - Eleanor Roosevelt
Tuesday 11-2-10
Skill Practice:
Back Squat
7 x 5 reps (try to keep the weight the same for all seven reps)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 5 x 100 meters (90 second recoveries)
Bike 6 x 1 mile (90 second recoveries)
Run 5 x 400 meters (90 second recoveries)
Row 5 x 300 meters (90 second recoveries)
"A journey of a thousand miles begins with a single step." - Lao Tzu
Back Squat
7 x 5 reps (try to keep the weight the same for all seven reps)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 5 x 100 meters (90 second recoveries)
Bike 6 x 1 mile (90 second recoveries)
Run 5 x 400 meters (90 second recoveries)
Row 5 x 300 meters (90 second recoveries)
"A journey of a thousand miles begins with a single step." - Lao Tzu
Monday 11-1-10
Skill Practice:
Overhead Squat
5,5,5,5,5 (try to increase the weight each time. Maintain good form!)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
12 Thrusters (men 85 lbs, women 55 lbs)
21 Weighted Situps (men 25 lbs, women 15 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
"I walk slowly, but I never walk backwards." - Abraham Lincoln
Overhead Squat
5,5,5,5,5 (try to increase the weight each time. Maintain good form!)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
12 Thrusters (men 85 lbs, women 55 lbs)
21 Weighted Situps (men 25 lbs, women 15 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
"I walk slowly, but I never walk backwards." - Abraham Lincoln
Saturday 10-30-10
Skill Practice:
Rest Day
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds for time...
40 seconds ON, 20 seconds OFF
*these are all out efforts.
Rest Day
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds for time...
40 seconds ON, 20 seconds OFF
*these are all out efforts.
Friday 10-29-10
Skill Practice:
Pullups
3 x Max reps (90 sec recoveries)
Plank
2 x Max time (2 minute recovery)
Strength & Stamina
Rest Day
Endurance:
"Threshold test"
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 rest
6 min ON, 3:00 rest
7 min ON.
*record each of the distance individually
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle
Pullups
3 x Max reps (90 sec recoveries)
Plank
2 x Max time (2 minute recovery)
Strength & Stamina
Rest Day
Endurance:
"Threshold test"
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 rest
6 min ON, 3:00 rest
7 min ON.
*record each of the distance individually
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle
Thursday 10-28-10
Skill Practice:
Back Squat
7 x 7 reps (pick one weight and try to maintain it for all seven sets)
Strength & Conditioning:
5 Rounds for time...
12 Push Press (men 80 lbs, women 55 lbs)
21 Box Jumps
Endurance:
Pick one mode.
Swim 3 x 6 min (2 min recoveries)
Bike 2 x 20 min (5 minute recoveries)
Run 2 x 10 min (3 min recoveries)
Row 3 x 7 min (2 min recoveries)
"Confidence is contagious. So is lack of confidence." - Vince Lombardi
Back Squat
7 x 7 reps (pick one weight and try to maintain it for all seven sets)
Strength & Conditioning:
5 Rounds for time...
12 Push Press (men 80 lbs, women 55 lbs)
21 Box Jumps
Endurance:
Pick one mode.
Swim 3 x 6 min (2 min recoveries)
Bike 2 x 20 min (5 minute recoveries)
Run 2 x 10 min (3 min recoveries)
Row 3 x 7 min (2 min recoveries)
"Confidence is contagious. So is lack of confidence." - Vince Lombardi
Wednesday 10-27-10
Skill Practice:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each time. Do NOT let for deviate from perfection.)
Strength & Conditioning:
"Hang on"
For Time...
Row 750 meters
then,
4 Rounds of:
12 Pullups
21 Swings
then,
Row 750 meters
Endurance:
Rest Day
"Motivation is the art of getting people to do what you want them to do because they want to do it." - Dwight D. Eisenhower
Deadlifts
7,5,5,3,3,3 (try to increase the weight each time. Do NOT let for deviate from perfection.)
Strength & Conditioning:
"Hang on"
For Time...
Row 750 meters
then,
4 Rounds of:
12 Pullups
21 Swings
then,
Row 750 meters
Endurance:
Rest Day
"Motivation is the art of getting people to do what you want them to do because they want to do it." - Dwight D. Eisenhower
Tuesday 10-26-10
Skill Practice:
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
9 Thrusters (men 65 lbs, women 45 lbs)
12 Jumping Lunges (total, not each leg)
15 Situps (not GHD, regular old situps)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
3 Min ON, 2 Min OFF
"Believe you can and you're halfway there." - Theodore Roosevelt
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
9 Thrusters (men 65 lbs, women 45 lbs)
12 Jumping Lunges (total, not each leg)
15 Situps (not GHD, regular old situps)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
3 Min ON, 2 Min OFF
"Believe you can and you're halfway there." - Theodore Roosevelt
Monday 10-25-10
Skill Practice:
Push Press
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 20 reps (Try to perform each set unbroken, all 20 in a row)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 15 minutes Time trial
Bike 30 minutes Time trial
Run 30 minutes Time trial
Row 20 minutes Time trial
"Always do what you are afraid to do." - Ralph Waldo Emerson
Push Press
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 20 reps (Try to perform each set unbroken, all 20 in a row)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 15 minutes Time trial
Bike 30 minutes Time trial
Run 30 minutes Time trial
Row 20 minutes Time trial
"Always do what you are afraid to do." - Ralph Waldo Emerson
Saturday 10-23-10
Skill Practice:
Back Squats
5,5,5,5,5,5 (try to increase the weight each time)
Strength & Conditioning:
21-18-15-12-9
Dips
KB Swings (men 50 lbs, women 30 lbs)
GHD Situps
Hip Extensions
Endurance:
Rest Day
"Once you say you're going to settle for second, that's what happens to you in life." = John F. Kennedy
Back Squats
5,5,5,5,5,5 (try to increase the weight each time)
Strength & Conditioning:
21-18-15-12-9
Dips
KB Swings (men 50 lbs, women 30 lbs)
GHD Situps
Hip Extensions
Endurance:
Rest Day
"Once you say you're going to settle for second, that's what happens to you in life." = John F. Kennedy
Friday 10-22-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time of...
Bear Crawl 100 ft.
Long Jump Back
*After every 5 jumps perform 3 Burpees.
Endurance:
Pick a mode of - Swim, Bike, Run, Row
10 Rounds of...
20 sec ON, 10 sec OFF
"Adversity is the first path to truth" - Lord Byron
Rest Day
Strength & Conditioning:
5 Rounds for time of...
Bear Crawl 100 ft.
Long Jump Back
*After every 5 jumps perform 3 Burpees.
Endurance:
Pick a mode of - Swim, Bike, Run, Row
10 Rounds of...
20 sec ON, 10 sec OFF
"Adversity is the first path to truth" - Lord Byron
Thursday 10-21-10
Skill Practice:
Pullups
3 x Max Reps (90 sec rest)
Dips
3 x Max Reps (90 sec rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick one - Swim, Bike, Run, Row
Swim 600 meters
Bike 12 miles
Run 2 miles
Run 2k meters
"Success doesn't come to you...you go to it." - Marva Collins
Pullups
3 x Max Reps (90 sec rest)
Dips
3 x Max Reps (90 sec rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick one - Swim, Bike, Run, Row
Swim 600 meters
Bike 12 miles
Run 2 miles
Run 2k meters
"Success doesn't come to you...you go to it." - Marva Collins
Wednesday 10-20-10
Skill Practice:
Overhead Squats
7,7,7,7,7 (try to increase the weight each time.)
Pushups
3 x Max Reps (3 min recoveries)
Strength & Conditioning:
8 Rounds for max reps
30 seconds ON, 20 seconds OFF
Squats
Push Press (men 65 lbs, women 45 lbs)
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 Min ON, 1 Min OFF
"In order to succeed your desire for success should be greater than your fear of failure." - Bill Cosby
Overhead Squats
7,7,7,7,7 (try to increase the weight each time.)
Pushups
3 x Max Reps (3 min recoveries)
Strength & Conditioning:
8 Rounds for max reps
30 seconds ON, 20 seconds OFF
Squats
Push Press (men 65 lbs, women 45 lbs)
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 Min ON, 1 Min OFF
"In order to succeed your desire for success should be greater than your fear of failure." - Bill Cosby
Tuesday 10-19-10
Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to keep in the same for all five rounds)
2DB Press (one dumbell in each hand. Push them both overhead at the same time without using legs. *keep abs engaged)
3 x Max Reps (3 minute recoveries; men 20 lbs, women 12 lbs)
Strength & Conditioning:
5 Rounds for time...
5 Hang Power Cleans - men 65 lbs, women 45 lbs (bar starts just above knee. Use hips and shrug to pull bar to "rack" position, bar at the chin, elbows high) *protect your back, keep it straight, use your hips!
10 Thrusters
Run 30 Calories or Row 500 meters
Endurance:
Rest Day
"Nothing is easy to the unwilling" - Thomas Fuller
Front Squats
5 x 5 reps (pick a weight and try to keep in the same for all five rounds)
2DB Press (one dumbell in each hand. Push them both overhead at the same time without using legs. *keep abs engaged)
3 x Max Reps (3 minute recoveries; men 20 lbs, women 12 lbs)
Strength & Conditioning:
5 Rounds for time...
5 Hang Power Cleans - men 65 lbs, women 45 lbs (bar starts just above knee. Use hips and shrug to pull bar to "rack" position, bar at the chin, elbows high) *protect your back, keep it straight, use your hips!
10 Thrusters
Run 30 Calories or Row 500 meters
Endurance:
Rest Day
"Nothing is easy to the unwilling" - Thomas Fuller
Monday 10-18-10
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
5 Pullups
10 Pushups
10 Lunges each leg
Long Jump the distance Back
Endurance:
Pick one for for time
Swim 600 meters
Bike 12 miles
Run 5k meters
Row 4k meters
"We cannot do everything at once, but we can do something at once." - Calvin Coolidge
Rest Day
Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
5 Pullups
10 Pushups
10 Lunges each leg
Long Jump the distance Back
Endurance:
Pick one for for time
Swim 600 meters
Bike 12 miles
Run 5k meters
Row 4k meters
"We cannot do everything at once, but we can do something at once." - Calvin Coolidge
Satruday 10-17-10
Skill Practice:
GHD Situps
3 x 20 reps (try to get all 20 reps per set unbroken)
Hip Extensions
3 x 20 (Once again, try to perform all 20 reps unbroken)
Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (men 45 lbs, women 33 lbs)
Hanging Knee Raises
Endruance:
Pick a mode - Swim, bike, Run, Row
10 Rounds of...
30 seconds ON, 20 seconds OFF
"Never look back, unless you're planning on going that way" - Henry David Thoreau
GHD Situps
3 x 20 reps (try to get all 20 reps per set unbroken)
Hip Extensions
3 x 20 (Once again, try to perform all 20 reps unbroken)
Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (men 45 lbs, women 33 lbs)
Hanging Knee Raises
Endruance:
Pick a mode - Swim, bike, Run, Row
10 Rounds of...
30 seconds ON, 20 seconds OFF
"Never look back, unless you're planning on going that way" - Henry David Thoreau
Friday 10-15-10
Skill Practice:
Deadlift
7,5,5,3,3,3 (increase the weight each set if possible)
Pushups
3 x max reps (3 minute rest)
Strength & Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees
Run 400 meters
Endurance:
Rest Day
"Talent is God-given. Be Humble. Fame is man given. Be grateful. Conceit is self-given. Be careful." ~ Coach Wooden
Deadlift
7,5,5,3,3,3 (increase the weight each set if possible)
Pushups
3 x max reps (3 minute rest)
Strength & Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees
Run 400 meters
Endurance:
Rest Day
"Talent is God-given. Be Humble. Fame is man given. Be grateful. Conceit is self-given. Be careful." ~ Coach Wooden
Thursday 10-14-10
Skill Practice:
Rest Day
Strength & Conditioning:
6 Rounds, 30 seconds ON, 20 seconds OFF of...
SDHP (men 65 lbs, women 45 lbs)
Burpees
DB Push Press (men 20 lbs, women 12 lbs)
*One 30 second interval at each station is one round. Count total reps to find your score.
Endurance:
Pick one mode...
Swim 4 x 200 meters (2 min rest)
Bike 5 x 1 mile (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)
"Failure is success if we learn from it" - Malcolm Forbes
Rest Day
Strength & Conditioning:
6 Rounds, 30 seconds ON, 20 seconds OFF of...
SDHP (men 65 lbs, women 45 lbs)
Burpees
DB Push Press (men 20 lbs, women 12 lbs)
*One 30 second interval at each station is one round. Count total reps to find your score.
Endurance:
Pick one mode...
Swim 4 x 200 meters (2 min rest)
Bike 5 x 1 mile (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)
"Failure is success if we learn from it" - Malcolm Forbes
Wednesday 10-13-10
Skill Practice:
Push Press
7,5,5,3,3,3 (try to increase the reps each set)
HandStand Pushup
3 x Max Reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one and go.
Swim - 15 minutes
Bike - 40 minutes
Run - 30 minutes
Row - 20 minutes
"Do not let it be your aim to be something, but to be somebody" - Victor Hugo
Push Press
7,5,5,3,3,3 (try to increase the reps each set)
HandStand Pushup
3 x Max Reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one and go.
Swim - 15 minutes
Bike - 40 minutes
Run - 30 minutes
Row - 20 minutes
"Do not let it be your aim to be something, but to be somebody" - Victor Hugo
Tuesday 10-12-10
Skill Practice:
Back Squat
1 x 20. (that's right find your twenty rep max. Push yourself!)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
30 seconds ON, 20 seconds OFF
Max Distance.
"Things do not happen. Things are made to happen." - John F. Kennedy.
Back Squat
1 x 20. (that's right find your twenty rep max. Push yourself!)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
30 seconds ON, 20 seconds OFF
Max Distance.
"Things do not happen. Things are made to happen." - John F. Kennedy.
Monday 10-11-10
Skill Practice:
Pullups
5,5,5,5,5
Work and making pullups as hard as possible so you can only do five reps at a time: this means either less assistance or add weight by holding it between your knees
Strength & Conditioning:
For time...
21 Pullups
Run 400 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 400 meters
21 Pullups
Endurance:
Rest Day
Pullups
5,5,5,5,5
Work and making pullups as hard as possible so you can only do five reps at a time: this means either less assistance or add weight by holding it between your knees
Strength & Conditioning:
For time...
21 Pullups
Run 400 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
Run 400 meters
21 Pullups
Endurance:
Rest Day
Saturday 10-9-10
Skill Practice:
Push Press
2 x 5 reps; 3 x 3 reps. (increase the weight during the seconds group)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
As Many Rounds as Possible: 20 minutes
Swim - 50 meters ON, 30 sec rest
Bike - .25 mile ON, 30 sec rest
Run - 200 meters ON, 30 sec rest
Row - 200 meters ON, 30 sec rest
Push Press
2 x 5 reps; 3 x 3 reps. (increase the weight during the seconds group)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
As Many Rounds as Possible: 20 minutes
Swim - 50 meters ON, 30 sec rest
Bike - .25 mile ON, 30 sec rest
Run - 200 meters ON, 30 sec rest
Row - 200 meters ON, 30 sec rest
Friday 10-8-10
Skill Practice:
Deadlifts
3,3,3,3,3,3 (Increase your weight for each of the six sets. Go heavy find your 3 rep max)
Pullups
3 x max reps (2 minute recoveries)
Strength & Staminga
For time...
Run 400 meters
40 Lunges
25 Hanging Knees-2-Elbow
25 Pushups (new standard: drop to bottom of pushup, chest on ground. lift both hands off ground momentarily and then pushup)
25 Burpee-Pullups (Do one Burpee then jump and do one pullup, that's one rep)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Deadlifts
3,3,3,3,3,3 (Increase your weight for each of the six sets. Go heavy find your 3 rep max)
Pullups
3 x max reps (2 minute recoveries)
Strength & Staminga
For time...
Run 400 meters
40 Lunges
25 Hanging Knees-2-Elbow
25 Pushups (new standard: drop to bottom of pushup, chest on ground. lift both hands off ground momentarily and then pushup)
25 Burpee-Pullups (Do one Burpee then jump and do one pullup, that's one rep)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thrusday 10-7-10
Skill Practice:
GHD Situps 3 x 20
Hip Extensions 3 x 15
Strength & Conditioning:
4 Rounds for time...
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 100 lbs, women 75 lbs)
9 Long Jumps
Endurance:
Rest Day
GHD Situps 3 x 20
Hip Extensions 3 x 15
Strength & Conditioning:
4 Rounds for time...
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 100 lbs, women 75 lbs)
9 Long Jumps
Endurance:
Rest Day
Wednesday 10-6-10
Skill Practice:
Rest Day
Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Burpees
Pullups
Box Jumps
Endurance:
Pick any mode - Swim, Bike, Row, Run
4 Rounds off
3 minutes ON, 1 min OFF
Rest Day
Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Burpees
Pullups
Box Jumps
Endurance:
Pick any mode - Swim, Bike, Row, Run
4 Rounds off
3 minutes ON, 1 min OFF
Tuesday 10-5-10
Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to maintain it for all five sets)
Pushups
3 x Max Reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick any mode - Swim, Bike, Run, or Row
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
1 min ON, 30 sec OFF
1 min ON, 45 sec OFF
1 min ON, 1 min OFF
1 min ON.
*Try to get as far as you did for your 9 min Time Trial yesterday.
Front Squats
5 x 5 reps (pick a weight and try to maintain it for all five sets)
Pushups
3 x Max Reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick any mode - Swim, Bike, Run, or Row
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
1 min ON, 30 sec OFF
1 min ON, 45 sec OFF
1 min ON, 1 min OFF
1 min ON.
*Try to get as far as you did for your 9 min Time Trial yesterday.
Monday 10-4-10
Skill Practice:
Thrusters
5 x 5 (Pick a weight and stick with it for all rounds. As heavy as possible)
Pullups
3 x max reps (3 minute rest between rounds)
Strength & Conditioning:
21-15-9
Deadlifts (men 100 lbs, women 75 lbs)
GHD Situps
Box Jumps
Endurance:
Pick one - Swim, Bike, Row, Run
9 minute Time Trial.
Thrusters
5 x 5 (Pick a weight and stick with it for all rounds. As heavy as possible)
Pullups
3 x max reps (3 minute rest between rounds)
Strength & Conditioning:
21-15-9
Deadlifts (men 100 lbs, women 75 lbs)
GHD Situps
Box Jumps
Endurance:
Pick one - Swim, Bike, Row, Run
9 minute Time Trial.
Saturday 10-2-10
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds as Possible 15 minutes...
7 Burpees
5 2DB Cleans (men 25 lbs, women 15 lbs)
3 2DB Thrusters
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 30 seconds OFF
Rest Day
Strength & Conditioning:
As Many Rounds as Possible 15 minutes...
7 Burpees
5 2DB Cleans (men 25 lbs, women 15 lbs)
3 2DB Thrusters
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 30 seconds OFF
Friday 10-1-10
Skill Practice:
Back Squats
7,5,5,3,3,3 (try to increase your weight each set)
Pushups
3 x Max Reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one and go...
Swim 800 meteres
Bike 10 miles
Run 3 miles
Row 2500 meters
Back Squats
7,5,5,3,3,3 (try to increase your weight each set)
Pushups
3 x Max Reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one and go...
Swim 800 meteres
Bike 10 miles
Run 3 miles
Row 2500 meters
Thursday 9-30-10
Skill Practice:
Push Press *Practice hip drive. Not a full squat. End with bar straight above head, full lockout.
5,5,5,5,5 *pick a weight and keep it ths same for all the saints.
Strength & Conditioning:
21-15-9
Pushups
Front Squats (men 85 lbs, women 60 lbs)
Pullups
Endurance:
Pick any mode - Swim, Bike, Run, Row
5 Rounds...
3 min ON, 2 min OFF.
Push Press *Practice hip drive. Not a full squat. End with bar straight above head, full lockout.
5,5,5,5,5 *pick a weight and keep it ths same for all the saints.
Strength & Conditioning:
21-15-9
Pushups
Front Squats (men 85 lbs, women 60 lbs)
Pullups
Endurance:
Pick any mode - Swim, Bike, Run, Row
5 Rounds...
3 min ON, 2 min OFF.
Wedesnday 9-29-10
Skill Practice:
Deadlift
7,5,5,3,3,3 (Increase the weight each set)
Pullups
3 x Max Reps (3 minute rest)
Strength & Conditioning:
As many Rounds Possible in 20 minutes....
10 Push Press (95 lbs, women 60 lbs)
10 Swings (men 50 lbs, women 30 lbs)
10 Box Jumps
Endurance:
Rest Day
Deadlift
7,5,5,3,3,3 (Increase the weight each set)
Pullups
3 x Max Reps (3 minute rest)
Strength & Conditioning:
As many Rounds Possible in 20 minutes....
10 Push Press (95 lbs, women 60 lbs)
10 Swings (men 50 lbs, women 30 lbs)
10 Box Jumps
Endurance:
Rest Day
Tuesday 9-28-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
9 Hang Squat Clean - Just a hang clean but do a full squat with the bar and your chin. you can either "catch" the clean at the bottom of the front squat, or power clean and then do one front squat separately. (men 65 lbs, women 45 lbs)
15 Pushups
21 Box Jumps.
Endurance:
Pick one mode - Swim, Bike, Run, Row
4 Rounds of...
3 min ON, 2 min OFF
Max Distance
Rest Day
Strength & Conditioning:
5 Rounds for time...
9 Hang Squat Clean - Just a hang clean but do a full squat with the bar and your chin. you can either "catch" the clean at the bottom of the front squat, or power clean and then do one front squat separately. (men 65 lbs, women 45 lbs)
15 Pushups
21 Box Jumps.
Endurance:
Pick one mode - Swim, Bike, Run, Row
4 Rounds of...
3 min ON, 2 min OFF
Max Distance
Monday 9-27-10
Skill Practice:
Front Squats
5 x 5 Pick a weight and do all five sets with the same weight.
Push Press
7,5,5,3,3,3 Try to increase the weight each set.
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 20 minutes Time Trial
Bike 60 minutes Time Trial
Run 45 minutes Time Trial
Row 20 minutes Time Trial
Front Squats
5 x 5 Pick a weight and do all five sets with the same weight.
Push Press
7,5,5,3,3,3 Try to increase the weight each set.
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 20 minutes Time Trial
Bike 60 minutes Time Trial
Run 45 minutes Time Trial
Row 20 minutes Time Trial
Saturday 9-25-10
Skill Practice:
Pullups
3 x max reps
1 minute recoveries.
Strength & Conditioning:
"FGB"
3 Rounds - max reps at each station.
Row (calories)
Wall Ball or DB Thrusters
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Push Press (men 75 lbs, women 50 lbs)
Rest
*you can start any any point in the rotation, each station is one minute long with a one minute rest. it's running clock. Transition as fast as possible.
Endurance:
Rest Day
Pullups
3 x max reps
1 minute recoveries.
Strength & Conditioning:
"FGB"
3 Rounds - max reps at each station.
Row (calories)
Wall Ball or DB Thrusters
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Push Press (men 75 lbs, women 50 lbs)
Rest
*you can start any any point in the rotation, each station is one minute long with a one minute rest. it's running clock. Transition as fast as possible.
Endurance:
Rest Day
Friday 9-24-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
50 Swings (men 50 lbs, women 30 lbs)
5 Thrusters (men 65 lbs, women 45 lbs)
40 Swings
10 Thrusters
30 Swings
15 Thrusters
20 Swings
20 Thrusters
10 Swings
23 Thrusters
Endurance:
Swim 3 x 300 meters
Bike 4 x 2 miles
Run 4 x 800 meters
Row 3 x 1000 meters
Rest 1 minute between rounds
Rest Day
Strength & Conditioning:
For time...
50 Swings (men 50 lbs, women 30 lbs)
5 Thrusters (men 65 lbs, women 45 lbs)
40 Swings
10 Thrusters
30 Swings
15 Thrusters
20 Swings
20 Thrusters
10 Swings
23 Thrusters
Endurance:
Swim 3 x 300 meters
Bike 4 x 2 miles
Run 4 x 800 meters
Row 3 x 1000 meters
Rest 1 minute between rounds
Thrusday 9-23-10
Skill Practice:
Push Press
5 x 5
*Work your way up to a weight you think you can handle for all five sets.
Strength & Conditioning:
Rest Day
Endurance:
Pick a sport - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 30 sec OFF
Push Press
5 x 5
*Work your way up to a weight you think you can handle for all five sets.
Strength & Conditioning:
Rest Day
Endurance:
Pick a sport - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 30 sec OFF
Wednesday 9-22-10
Skill Practice:
Front Squat
7,5,5,3,3,3
*Increase the weight each time. Get as heavy as possible
Strength & Conditioning:
3 Rounds for time...
Row 500 meters
21 Deadlifts (men 100 lbs, women 75 lbs)
12 Burpees
Endurance:
Swim 1000 meters
Bike 9 miles
run 3 miles
Row 2000 meters
*Pick one mode, and go as fast as possible
Front Squat
7,5,5,3,3,3
*Increase the weight each time. Get as heavy as possible
Strength & Conditioning:
3 Rounds for time...
Row 500 meters
21 Deadlifts (men 100 lbs, women 75 lbs)
12 Burpees
Endurance:
Swim 1000 meters
Bike 9 miles
run 3 miles
Row 2000 meters
*Pick one mode, and go as fast as possible
Tuesday 9-21-10
Skill Practice:
GHD Situps 3 x 15 reps
*try to perform each set unbroken.
Hip Extensions 3 x 15
*Try to perform each set unbroken.
Strength & Conditioning:
As Many Rounds in 5 minutes of...
10 Thruster (men 65 lbs, women 45 lbs)
5 Pullups
Rest 1 minute
As many Rounds in 5 minutes of...
10 Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
10 Pushups
Rest 1 minute
As many rounds in 5 minutes of...
5 Hang cleans (men 65 lbs, women 45 lbs)
*start with weight just below knee. Protect your back! use hips!
5 Burpees
Endurance:
Rest Day
GHD Situps 3 x 15 reps
*try to perform each set unbroken.
Hip Extensions 3 x 15
*Try to perform each set unbroken.
Strength & Conditioning:
As Many Rounds in 5 minutes of...
10 Thruster (men 65 lbs, women 45 lbs)
5 Pullups
Rest 1 minute
As many Rounds in 5 minutes of...
10 Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
10 Pushups
Rest 1 minute
As many rounds in 5 minutes of...
5 Hang cleans (men 65 lbs, women 45 lbs)
*start with weight just below knee. Protect your back! use hips!
5 Burpees
Endurance:
Rest Day
Monday 9-20-10
Skill Practice:
Rest Day
Strength & Conditioning:
15 rounds for time...
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
1 min ON, 30 sec OFF
1 min ON, 40 sec OFF
1 min ON, 50 sec OFF
1 min ON, 1 min OFF
*Max distance
1 min ON.
Rest Day
Strength & Conditioning:
15 rounds for time...
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
1 min ON, 30 sec OFF
1 min ON, 40 sec OFF
1 min ON, 50 sec OFF
1 min ON, 1 min OFF
*Max distance
1 min ON.
Saturday 9-18-10
Skill Practice:
pullups
3 x Max Reps
90 sec rests
Strength & Conditioning:
5 rounds for time...
9 Thrusters (men 85 lbs, women 50 lbs)
15 GHD Situps
21 calories of Rowing
Endurance:
5 min ON, 2:30 OFF
6 min ON, 3 min OFF
7 min ON.
pullups
3 x Max Reps
90 sec rests
Strength & Conditioning:
5 rounds for time...
9 Thrusters (men 85 lbs, women 50 lbs)
15 GHD Situps
21 calories of Rowing
Endurance:
5 min ON, 2:30 OFF
6 min ON, 3 min OFF
7 min ON.
Friday 9-17-10
Skill Practice:
Back Squats
5,5,5,5,5
*Try to add weight with each set. Rest as needed between sets.
Strength & Conditioning:
"JT"
21-15-9 for time...
HSPU (Handstand Pushups)
Dips
Pushups
Endurance:
Rest Day
Back Squats
5,5,5,5,5
*Try to add weight with each set. Rest as needed between sets.
Strength & Conditioning:
"JT"
21-15-9 for time...
HSPU (Handstand Pushups)
Dips
Pushups
Endurance:
Rest Day
Thursday 9-16-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
12 Pullups
15 Squats
15 SDHP (men 75 lbs, women 45 lbs)
12 Push Press (men 75 lbs, women 45 lbs)
Endurance:
Pick one...
3 rounds of...
5 min ON, 2 min OFF
Rest Day
Strength & Conditioning:
5 Rounds for time...
12 Pullups
15 Squats
15 SDHP (men 75 lbs, women 45 lbs)
12 Push Press (men 75 lbs, women 45 lbs)
Endurance:
Pick one...
3 rounds of...
5 min ON, 2 min OFF
Wendesday 9-15-10
Skill Practice:
Deadlifts
5,5,5,5,5,5
*Try to increase your weight each set.
Strength & Conditioning:
Rest Day
Endurance:
Pick one
Swim 15 minute Time Trial
Bike 40 minute Time Trial
Run 40 minute Time Trial
Row 15 minute Time Trial
Deadlifts
5,5,5,5,5,5
*Try to increase your weight each set.
Strength & Conditioning:
Rest Day
Endurance:
Pick one
Swim 15 minute Time Trial
Bike 40 minute Time Trial
Run 40 minute Time Trial
Row 15 minute Time Trial
Tuesday 9-14-10
Skill Practice:
Pushups
3 x Max Reps
Strength & Conditioning:
5 Rounds of...
Run 400 meters
12 Thrusters (men 75 lbs, women 45 lbs)
21 Jumping Pullups
Endurance:
7 Rounds of...
1 minute ON, 30 seconds OFF
Pushups
3 x Max Reps
Strength & Conditioning:
5 Rounds of...
Run 400 meters
12 Thrusters (men 75 lbs, women 45 lbs)
21 Jumping Pullups
Endurance:
7 Rounds of...
1 minute ON, 30 seconds OFF
Monday 9-13-10
Skill Practice:
Overhead Squats
7,5,5,3,3,3
Work the weight to be as heavy as possible.
Rest 2 minutes between rounds.
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
30 2DBs Clean with a squat (men 25 lbs, women 15 lbs)
20 Burpees
Endurance:
Rest Day
Overhead Squats
7,5,5,3,3,3
Work the weight to be as heavy as possible.
Rest 2 minutes between rounds.
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
30 2DBs Clean with a squat (men 25 lbs, women 15 lbs)
20 Burpees
Endurance:
Rest Day
Saturday 9-10-10
Skill Practice:
Pullups
3 x max reps
*rest 1 minute between rounds.
Strength & Conditioning:
Rest Day
Endurance:
"Tempo 85%"
Swim 1000 meters
Bike 15 miles
Run 10k/6.25 miles
Row 3000 meters
Pullups
3 x max reps
*rest 1 minute between rounds.
Strength & Conditioning:
Rest Day
Endurance:
"Tempo 85%"
Swim 1000 meters
Bike 15 miles
Run 10k/6.25 miles
Row 3000 meters
Friday 9-10-10
Skill Practice:
Back Squat
5,5,5,5,5,5
Try to increase the weight for each of the six sets of five.
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Hip Extensions
50 Situps
Endurance:
Pick one
Swim 2 x 6 minutes
Bike 2 x 12 minutes
Run 2 x 10 minutes
Row 2 x 8 minutes
Rest 2 minutes between rounds.
These are all out efforts!
Back Squat
5,5,5,5,5,5
Try to increase the weight for each of the six sets of five.
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Hip Extensions
50 Situps
Endurance:
Pick one
Swim 2 x 6 minutes
Bike 2 x 12 minutes
Run 2 x 10 minutes
Row 2 x 8 minutes
Rest 2 minutes between rounds.
These are all out efforts!
Thursday 9-9-10
Skill Practice:
Pushups
3 x max reps
*rest 2 minutes between sets
Strength & Conditioning:
5 Rounds for time...
5 Burpees
10 DB Thrusters (men 30 lbs, women 15 lbs)
20 Lunges w/ DBs at your sides
300 meter Row
Endurance:
Rest Day
Pushups
3 x max reps
*rest 2 minutes between sets
Strength & Conditioning:
5 Rounds for time...
5 Burpees
10 DB Thrusters (men 30 lbs, women 15 lbs)
20 Lunges w/ DBs at your sides
300 meter Row
Endurance:
Rest Day
Wednesday 9-8-10
Skill Practice:
Rest Day
Strength & Conditioning:
3 Rounds for time...
Half Basketball CT of Bear Crawls
15 Swings (men 50 lbs, women 30 lbs)
3 Shuttle Runs of 15 Meters each direction.
Endurance:
Pick One
Swim 4 x 200 meters
Bike 3 x 3 miles
Run 4 x 800 meters
Row 3 x 750 meters
All out Sprints
*2 minute recoveries.
Rest Day
Strength & Conditioning:
3 Rounds for time...
Half Basketball CT of Bear Crawls
15 Swings (men 50 lbs, women 30 lbs)
3 Shuttle Runs of 15 Meters each direction.
Endurance:
Pick One
Swim 4 x 200 meters
Bike 3 x 3 miles
Run 4 x 800 meters
Row 3 x 750 meters
All out Sprints
*2 minute recoveries.
Tuesday 9-7-10
Skill Practice:
Deadlifts
3 reps on the minute, every minute for 10 minutes.
*for weight use the same as your best 5 rep max (5RM)
this is the heaviest weight you can do 5 reps with.
Strength & Conditioning:
Rest Day
Endurance:
Pick any mode: Swim, Bike, Run, Row
12 minute Time Trial.
All out effort. Make is a as far as possible.
Deadlifts
3 reps on the minute, every minute for 10 minutes.
*for weight use the same as your best 5 rep max (5RM)
this is the heaviest weight you can do 5 reps with.
Strength & Conditioning:
Rest Day
Endurance:
Pick any mode: Swim, Bike, Run, Row
12 minute Time Trial.
All out effort. Make is a as far as possible.
Monday 9-6-10
Skill Practice:
Front Squats
5,5,5,5,5
Try to increase the weight each time a little bit
Strength & Conditioning:
21-18-15-12-9
Push Press (men 75 lbs, women 45 lbs)
SDHP (men 75 lbs, women 45 lbs
Box Jumps
Endurance:
Pick one.
Swim 5 x 100 meters (Keep times within 5 seconds of eachother, 30 sec rest)
Bike 5 x 1.5 miles (Keep times withing 10 seconds of eachother, 90 sec rest)
Run 5 x 800 meters (Keep times within 10 seconds of eachother, 90 sec rest)
Row 5 x 1000 meters (Keep times within 5 seconds of eachother, 60 sec rest)
Front Squats
5,5,5,5,5
Try to increase the weight each time a little bit
Strength & Conditioning:
21-18-15-12-9
Push Press (men 75 lbs, women 45 lbs)
SDHP (men 75 lbs, women 45 lbs
Box Jumps
Endurance:
Pick one.
Swim 5 x 100 meters (Keep times within 5 seconds of eachother, 30 sec rest)
Bike 5 x 1.5 miles (Keep times withing 10 seconds of eachother, 90 sec rest)
Run 5 x 800 meters (Keep times within 10 seconds of eachother, 90 sec rest)
Row 5 x 1000 meters (Keep times within 5 seconds of eachother, 60 sec rest)
Friday 9-3-10
Skill Practice:
3 x 20 GHD Situps (rest long enough to get all twenty straight, unbroken)
3 x 15 Hip Extensions.
Strength & Conditioning:
Rest Day
Endurance:
Pick one
Tempo 80%
Swim 600 meters
Bike 15 miles
Run 5 miles
Row 2500 meters
3 x 20 GHD Situps (rest long enough to get all twenty straight, unbroken)
3 x 15 Hip Extensions.
Strength & Conditioning:
Rest Day
Endurance:
Pick one
Tempo 80%
Swim 600 meters
Bike 15 miles
Run 5 miles
Row 2500 meters
Thursday 9-2-10
Skill Practice:
Back Squat
5,5,5,5,5,5
*Try to add weight each time. Don't let your range of motion or form deviate from perfection.
Strength & Conditioning:
4 Rounds for time.
Squats
Pushups
Jumping Lunges
Row (calories)
Planks
Rest
*1 minute at each station. Running clock. Transition as fast as possible.
Endurance:
Pick your mode. Max distance.
4 min ON, 2 min OFF
5 min ON, 2 min OFF
6 min ON, 2 min OFF
5 min ON, 2 min OFF
4 min ON.
Back Squat
5,5,5,5,5,5
*Try to add weight each time. Don't let your range of motion or form deviate from perfection.
Strength & Conditioning:
4 Rounds for time.
Squats
Pushups
Jumping Lunges
Row (calories)
Planks
Rest
*1 minute at each station. Running clock. Transition as fast as possible.
Endurance:
Pick your mode. Max distance.
4 min ON, 2 min OFF
5 min ON, 2 min OFF
6 min ON, 2 min OFF
5 min ON, 2 min OFF
4 min ON.
Wednesday 9-1-10
Skill Practice:
Pullups
3 x Max Reps
Get as many pullups as you can in a row. Use assistance if necessary, but don't change the setting.
Rest 3 minutes between rounds.
Strength & Conditioning:
As many rounds possible in 20 minutes...
Men 65 lbs, women 45 lbs
5 Thrusters
7 Hang Cleans
10 Sumo Deadlift High Pull
*Do not compromise your from. Make sure you're protecting your back!
Endurance:
Rest Day
Pullups
3 x Max Reps
Get as many pullups as you can in a row. Use assistance if necessary, but don't change the setting.
Rest 3 minutes between rounds.
Strength & Conditioning:
As many rounds possible in 20 minutes...
Men 65 lbs, women 45 lbs
5 Thrusters
7 Hang Cleans
10 Sumo Deadlift High Pull
*Do not compromise your from. Make sure you're protecting your back!
Endurance:
Rest Day
Tuesday 8-31-10
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 DB Swings (men 45 lbs, women 30 lbs)
12 Pullups
Endurance:
Swim 3 x 300 meters (90 second Rest)
Bike 3 x 3 miles (90 second Rest)
Run 3 x 800 meters (90 second Rest)
Row 3 x 1000 meters (90 second Rest)
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 DB Swings (men 45 lbs, women 30 lbs)
12 Pullups
Endurance:
Swim 3 x 300 meters (90 second Rest)
Bike 3 x 3 miles (90 second Rest)
Run 3 x 800 meters (90 second Rest)
Row 3 x 1000 meters (90 second Rest)
Monday 8-30-10
Skill Practice:
Deadlifts
5 sets of 5 reps (5 x 5)
*Pick one weight and try to maintain it for all 5 sets.
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 500 meters Time Trial (wear a t-shirt for added resistance)
Bike 2 miles up hill Time Trial (stay in the saddle and above 60 rpm)
Run 1 mile uphill Time Trial (incline between 6-10%)
Row 1500 meter Time Trial (level 10)
Deadlifts
5 sets of 5 reps (5 x 5)
*Pick one weight and try to maintain it for all 5 sets.
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 500 meters Time Trial (wear a t-shirt for added resistance)
Bike 2 miles up hill Time Trial (stay in the saddle and above 60 rpm)
Run 1 mile uphill Time Trial (incline between 6-10%)
Row 1500 meter Time Trial (level 10)
Friday 8-27-10
Skill Practice:
Thrusters
5,5,5,5,5
*try to increase your weight slightly each set. Do NOT compromise your form.
Strength & Conditioning:
4 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
10 Rounds of...
1 minute ON, 30 seconds OFF
Max distance. Record distance
Thrusters
5,5,5,5,5
*try to increase your weight slightly each set. Do NOT compromise your form.
Strength & Conditioning:
4 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
10 Rounds of...
1 minute ON, 30 seconds OFF
Max distance. Record distance
Thursday 8-26-10
Skill Practice:
Pullups
3 x Max Reps (Three sets of max reps rest for 90 seconds)
Strength & Conditioning:
Rest Day
Endurance:
Swim 1000 meters Time Trial
Bike 5 mile Time Trial
Run 1.5 mile Time Trial
Row 3000 meters Time Trial
Pullups
3 x Max Reps (Three sets of max reps rest for 90 seconds)
Strength & Conditioning:
Rest Day
Endurance:
Swim 1000 meters Time Trial
Bike 5 mile Time Trial
Run 1.5 mile Time Trial
Row 3000 meters Time Trial
Wednesday 8-25-10
Skill Practice:
Front Squats
5,5,5,5,5,5,5 (this means 7 sets of 5 reps) Try to increase the weight each time slightly! Back stays straight. There is no time component. Focus on form and weight.
Strength & Conditioning:
7 Rounds of...
7 SDHP (Sumo Deadlift High Pull){men 75 lbs, women 45 lbs}
15 Pushups
Endurance:
Swim 2 x 400 meters
Bike 4 x 1 mile meters
Run 3 x 600 meters
Row 3 x 500 meters
Front Squats
5,5,5,5,5,5,5 (this means 7 sets of 5 reps) Try to increase the weight each time slightly! Back stays straight. There is no time component. Focus on form and weight.
Strength & Conditioning:
7 Rounds of...
7 SDHP (Sumo Deadlift High Pull){men 75 lbs, women 45 lbs}
15 Pushups
Endurance:
Swim 2 x 400 meters
Bike 4 x 1 mile meters
Run 3 x 600 meters
Row 3 x 500 meters
Tuesday 8-24-10
Skill Practice:
3 sets of Max Calories of Rowing in 1 minute. Rest 3 minutes between rounds.
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Hip Extensions
Situps
Endurance:
Rest Day
3 sets of Max Calories of Rowing in 1 minute. Rest 3 minutes between rounds.
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Hip Extensions
Situps
Endurance:
Rest Day
Monday 8-23-10
Skill Practice:
Handstand Pushup
3 sets of Max Reps...2 minute rest between sets.
*Put your feet on something as tall as your hip. Back your hands up so your torso is as vertical as possible. Keep abs tight. Lower the top of your head to the ground.
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100ft *Lunge distance doesn't change.
GHD Situps
Pullups
Endurance:
Pick one and go for max distance
Swim 2 x 10 minutes with 2 minute recovery
Bike 2 x 20 minutes with 2 minute recovery
Run 2 x 15 minutes with 2 minute recovery
Row 2 x 12 minutes with 2 minute recovery
Handstand Pushup
3 sets of Max Reps...2 minute rest between sets.
*Put your feet on something as tall as your hip. Back your hands up so your torso is as vertical as possible. Keep abs tight. Lower the top of your head to the ground.
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100ft *Lunge distance doesn't change.
GHD Situps
Pullups
Endurance:
Pick one and go for max distance
Swim 2 x 10 minutes with 2 minute recovery
Bike 2 x 20 minutes with 2 minute recovery
Run 2 x 15 minutes with 2 minute recovery
Row 2 x 12 minutes with 2 minute recovery
Saturday 8-21-10
Skill Practice:
Pushups
3 x max reps
2 minute recoveries
Strength & Conditioning:
5-10-15-10-5 for time...
Burpees
Back Squat (goal weight: men 75% Body weight, women 66% Body weight)
Pullups
Endurance:
Swim 6 x 100 meters with 1 minute recoveries
Bike 4 x 1 mile intervals with 1 minute recoveries
Run 6 x 400 meters with 1 minute recoveries
Row 5 x 500 meters with 1 minute recoveries
Pushups
3 x max reps
2 minute recoveries
Strength & Conditioning:
5-10-15-10-5 for time...
Burpees
Back Squat (goal weight: men 75% Body weight, women 66% Body weight)
Pullups
Endurance:
Swim 6 x 100 meters with 1 minute recoveries
Bike 4 x 1 mile intervals with 1 minute recoveries
Run 6 x 400 meters with 1 minute recoveries
Row 5 x 500 meters with 1 minute recoveries
Friday 8-20-10
Skill Practice:
Press
5 x 3,3,3,3,3,3
Do NOT use legs, stand and press straight overhead.
Try to increase weight each set. (start easy, it gets hard fast)
Rest two minutes between sets
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
21 SDHP {sumo deadlift high pull} (men 65 lbs, women 45 lbs)
21 Dips
Endurance:
Rest Day
Press
5 x 3,3,3,3,3,3
Do NOT use legs, stand and press straight overhead.
Try to increase weight each set. (start easy, it gets hard fast)
Rest two minutes between sets
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
21 SDHP {sumo deadlift high pull} (men 65 lbs, women 45 lbs)
21 Dips
Endurance:
Rest Day
Thursday 8-19-10
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
5 BB Clean and Press (men 65 lbs, women 45 lbs)
5ea BB Overhead Lunge (men 65 lbs, women 45 lbs)
15 Box Jumps
20 Situps (regular old situps, not GHD)
Endurance
"Lactate Threshold"
*Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Rest Day
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
5 BB Clean and Press (men 65 lbs, women 45 lbs)
5ea BB Overhead Lunge (men 65 lbs, women 45 lbs)
15 Box Jumps
20 Situps (regular old situps, not GHD)
Endurance
"Lactate Threshold"
*Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Wednesday 8-18-10
Skill Practice:
Overhead Squat
5 x 5 (Five sets of five, use as heavy a weight as possible but keep the same weight)
Strength & Conditioning:
Rest Day
Endurance:
Swim 500 meters Time Trial
Bike 12 mile Time Trial
Run 2 mile Time Trial
Row 1500 meter Time Trial
Overhead Squat
5 x 5 (Five sets of five, use as heavy a weight as possible but keep the same weight)
Strength & Conditioning:
Rest Day
Endurance:
Swim 500 meters Time Trial
Bike 12 mile Time Trial
Run 2 mile Time Trial
Row 1500 meter Time Trial
Tuesday 8-17-10
Skill Practice:
Pullups 3 x Max Reps
*Skill work should be done before everything. Time is not kept. The whole goal is go for max reps or weights. Rest time varies to maximize performance.
Strength & Conditioning:
For time...
20 Hang Cleans {take the ground from ground to the the shoulders, do NOT press overhead} (men 75 lbs, women 45 lbs)
Row 1000m or Run 800 meters
20 Front Squats {weights stay in rack position, at the shoulders while squating} (men 75 lbs, women 45 lbs)
Row 100o meters or Run 800 meters
20 Push Press (men 75 lbs, women 45 lbs)
Row 1000 meters or Run 800 meters
Endurance:
1 min ON, 1 min OFF
1 min ON, 45 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 15 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 45 seconds OFF
1 min ON, 1 min OFF
1 min ON.
Pullups 3 x Max Reps
*Skill work should be done before everything. Time is not kept. The whole goal is go for max reps or weights. Rest time varies to maximize performance.
Strength & Conditioning:
For time...
20 Hang Cleans {take the ground from ground to the the shoulders, do NOT press overhead} (men 75 lbs, women 45 lbs)
Row 1000m or Run 800 meters
20 Front Squats {weights stay in rack position, at the shoulders while squating} (men 75 lbs, women 45 lbs)
Row 100o meters or Run 800 meters
20 Push Press (men 75 lbs, women 45 lbs)
Row 1000 meters or Run 800 meters
Endurance:
1 min ON, 1 min OFF
1 min ON, 45 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 15 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 45 seconds OFF
1 min ON, 1 min OFF
1 min ON.
Monday 8-16-10
Skill Work:
Deadlift 5 x 5 (5 sets, of 5 reps)
*work up to a comfortable weight.
*DOn't compromise your form
Strength & Conditionig:
For time...
Row 500 meters
then,
15 Rounds of...
5 Pullups
10 Pushups
15 Squats
then,
Run 400 meters
Endurance:
Rest Day
Deadlift 5 x 5 (5 sets, of 5 reps)
*work up to a comfortable weight.
*DOn't compromise your form
Strength & Conditionig:
For time...
Row 500 meters
then,
15 Rounds of...
5 Pullups
10 Pushups
15 Squats
then,
Run 400 meters
Endurance:
Rest Day
Saturday 8-14-10
Strength & Conditioning:
Rest Day
Endurance:
Swim 20 min Time Trial
Bike 40 min Time Trial
Run 30 min Time Trial
Row 20 min Time Trial
Rest Day
Endurance:
Swim 20 min Time Trial
Bike 40 min Time Trial
Run 30 min Time Trial
Row 20 min Time Trial
Friday 8-13-10
Strength & Conditioning:
5 Rounds for time...
9 2DB Thrusters (men 25 lbs, women 20 lbs)
15 Pullups
15 Handstand Pushups
9 2DB Hang Cleans (men 25 lbs, women 20 lbs)
Endurance:
Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
5 Rounds for time...
9 2DB Thrusters (men 25 lbs, women 20 lbs)
15 Pullups
15 Handstand Pushups
9 2DB Hang Cleans (men 25 lbs, women 20 lbs)
Endurance:
Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Thursday 8-12-10
Strength & Conditioning:
10 Rounds for time...
10 Thrusters (men 75 lbs, women 50 lbs)
10 Burpees
Endurance:
Rest Day
10 Rounds for time...
10 Thrusters (men 75 lbs, women 50 lbs)
10 Burpees
Endurance:
Rest Day
Wednesday 8-11-10
Strength & Conditioning:
For time...
50 Pullups
100 Pushups
200 Situps
250 Squats
*You must finish all of the pullups before moving on to the pushups, etc.
Endurance:
"Tabata"
8 Rounds of...
20 sec ON, 10 sec OFF
Swim
Bike hold watts above 200
Run on 12% grade incline
Row
*Pick one - max distance covered
For time...
50 Pullups
100 Pushups
200 Situps
250 Squats
*You must finish all of the pullups before moving on to the pushups, etc.
Endurance:
"Tabata"
8 Rounds of...
20 sec ON, 10 sec OFF
Swim
Bike hold watts above 200
Run on 12% grade incline
Row
*Pick one - max distance covered
Tuesday 8-10-10
Strength & Conditioning:
Rest Day
Endurance:
"Tempo 85%"
Swim 15 min TT
Bike 50 min TT
Run 30 min TT
Row 20 min TT
Rest Day
Endurance:
"Tempo 85%"
Swim 15 min TT
Bike 50 min TT
Run 30 min TT
Row 20 min TT
Monday 8-9-10
Strength & Conditioning:
Row 1k or Run 800m
then,
3 Rounds of...
20 Pullups
25 Swings (men 45 lbs, women 30 lbs)
30 GHD Situps
then,
Row 1k or Run 800m
Endurance:
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
Row 1k or Run 800m
then,
3 Rounds of...
20 Pullups
25 Swings (men 45 lbs, women 30 lbs)
30 GHD Situps
then,
Row 1k or Run 800m
Endurance:
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
Saturday 8-7-10
Strength & Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
30 Pullups
Row 500 meters
Endurance:
Pick one of the mode...
Swim: 500 meters
Run: 3 miles
Bike 10 miles
Row 5000 meters
For time...
Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
30 Pullups
Row 500 meters
Endurance:
Pick one of the mode...
Swim: 500 meters
Run: 3 miles
Bike 10 miles
Row 5000 meters
Friday 8-6-10
Strength & Conditioning:
7 Rounds for time...
10 Pullups
5 OH Squats (men 85 lbs, women 60 lbs)
5 Push Press (men 85 lbs, women 60 lbs)
10 Box Jumps
Endurance:
Rest Day
7 Rounds for time...
10 Pullups
5 OH Squats (men 85 lbs, women 60 lbs)
5 Push Press (men 85 lbs, women 60 lbs)
10 Box Jumps
Endurance:
Rest Day
Wednesday 8-4-10
Strength & Conditioning:
Rest Day
Endurance:
Pick any mode: swim, bike, run, or row
4 Rounds of
5 minutes ON, 3 minute recoveries.
All out efforts
Rest Day
Endurance:
Pick any mode: swim, bike, run, or row
4 Rounds of
5 minutes ON, 3 minute recoveries.
All out efforts
Tuesday 8-3-10
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 45 lbs)
10 Pullups
5 Burpees
Endurance:
Pick any mode...
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON!
Record max distance.
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 45 lbs)
10 Pullups
5 Burpees
Endurance:
Pick any mode...
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON!
Record max distance.
Monday 8-2-10
Alright, the internet is back and reliable...back to work! Yay.
Strength & Conditioning:
4 Rounds for time...
12 Swings (men 50 lbs, women 30 lbs)
12 SDHP (men 85 lbs, women 60 lbs)
30 Run (calories)
Endurance:
Rest Day
Strength & Conditioning:
4 Rounds for time...
12 Swings (men 50 lbs, women 30 lbs)
12 SDHP (men 85 lbs, women 60 lbs)
30 Run (calories)
Endurance:
Rest Day
Thursday 7-29-10
Strength & Conditioning:
5 Rounds for time...
25 Situps
15 thrusters (men 65 lbs, women 45 lbs)
10 DB Squat Cleans (men 30 lbs, women 20 lbs) *imagine a hang squat clean, but use dumbells instead.
Endurance:
Pick any mode
40 minute Time Trial
5 Rounds for time...
25 Situps
15 thrusters (men 65 lbs, women 45 lbs)
10 DB Squat Cleans (men 30 lbs, women 20 lbs) *imagine a hang squat clean, but use dumbells instead.
Endurance:
Pick any mode
40 minute Time Trial
Tuesday 7-27-10
Strength & Conditioning:
As many rounds possible in 21 minutes
30 Overhead (OH) lunge (men 45 lbs, women 25 lbs)
15 pushups
30 situps
Endurance:
Rest Day
As many rounds possible in 21 minutes
30 Overhead (OH) lunge (men 45 lbs, women 25 lbs)
15 pushups
30 situps
Endurance:
Rest Day
Monday 7-26-10
Strength & Conditioning:
3 Rounds for reps...
*1 minute at each station, running clock, no rest time between stations
2DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Plyo Lunge (jumping lunges)
Row (calories)
Rest
Endurance:
Run 1 mile uphill
*Choose between 6%-10% grade.
3 Rounds for reps...
*1 minute at each station, running clock, no rest time between stations
2DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Plyo Lunge (jumping lunges)
Row (calories)
Rest
Endurance:
Run 1 mile uphill
*Choose between 6%-10% grade.
Friday 7-23-10
Skill:
Practice handstand pushups
Strength & Conditioning:
"Squat Attack"
8 rounds for time...
7 Back Squats (goal weight is 75% bodyweight) *scale as needed
8 Long Jumps (jump at least a distance of 5 feet)
Endurance
Rest Day
Practice handstand pushups
Strength & Conditioning:
"Squat Attack"
8 rounds for time...
7 Back Squats (goal weight is 75% bodyweight) *scale as needed
8 Long Jumps (jump at least a distance of 5 feet)
Endurance
Rest Day
Thursday 7-21-10
Strength & Conditioning:
5 Rounds of...
15 Lunges (each leg)
10 Pullups
15 Box Jumps
10 Thrusters (men 65 lbs, women 45 lbs)
Endurance:
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON.
5 Rounds of...
15 Lunges (each leg)
10 Pullups
15 Box Jumps
10 Thrusters (men 65 lbs, women 45 lbs)
Endurance:
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON.
Wednesday 7-21-10
Strength & Conditioning:
As many rounds as possible in 15 minutes (Amrap) of...
5 Hang Snatch (men 65 lbs, women 45 lbs) *Scale as needed
*from ground to the overhead squat position in one fluid movement (back straight!).
2 rounds (5 pullups, 7 pushups, 9 squats)
Emdurance:
Pick one and go.
Swim 500 meter time trial
Bike 10 mile time trial
Run 3 mile time trial
Row 2500 meter time trial
As many rounds as possible in 15 minutes (Amrap) of...
5 Hang Snatch (men 65 lbs, women 45 lbs) *Scale as needed
*from ground to the overhead squat position in one fluid movement (back straight!).
2 rounds (5 pullups, 7 pushups, 9 squats)
Emdurance:
Pick one and go.
Swim 500 meter time trial
Bike 10 mile time trial
Run 3 mile time trial
Row 2500 meter time trial
Tuesday 7-20-10
Strength & Conditioning:
5 Rounds for time...
30 pushups
20 lunges (men 25 lb DBs, women 15 lb DBs)
15 overhead squats (men 75 lbs, women 45 lbs) *Scale as needed
Endurance:
All sports
3 min ON, 3 min OFF
2 min ON, 1 min OFF
1 min ON, 3 min OFF
2 min ON, 1 mn OFF
3 min ON.
Max distance
5 Rounds for time...
30 pushups
20 lunges (men 25 lb DBs, women 15 lb DBs)
15 overhead squats (men 75 lbs, women 45 lbs) *Scale as needed
Endurance:
All sports
3 min ON, 3 min OFF
2 min ON, 1 min OFF
1 min ON, 3 min OFF
2 min ON, 1 mn OFF
3 min ON.
Max distance
Monday 7-19-10
Straight back from the Crossfit games! It's time to turn up the heat on our training! We've got work to do. It's never too late to dream up a goal. Above is a picture of the affiliate team Crossfit Fort Vancuver, winners of the 2010 Crossfit Affiliate Cup.
Strength & Conditioning:
5 Rounds for time...
30 Hanging knee raises
20 Pullups
10 BB Ground to Overhead (any means: clean and press or snatch. Men 75 lbs, Women 55 lbs) *keep your back straight! Hips are what pivots not your lower back.
Endurance:
Rest Day
Saturday 7-17-10
Strength & Conditioning:
7 Rounds for time...
5 pullups
10 Deadlifts (men 115 lbs/ women 65 lbs)
10 DB Push Press (men 25 lbs/ women 15 lbs)
15 Squats
Endurance:
Row/ Bike/ Run
30 minute Time Trial
•Im up here in Carson at the Home Depot center and it's very inspiring.
A few highlights include 55 year old named Helen set a new personal best in the deadlift at 275 lbs! Awesome. Also a 53 year old Joel Nessa deadlifted 495 lbs! Crossfit can be for anyone the proof is here.
7 Rounds for time...
5 pullups
10 Deadlifts (men 115 lbs/ women 65 lbs)
10 DB Push Press (men 25 lbs/ women 15 lbs)
15 Squats
Endurance:
Row/ Bike/ Run
30 minute Time Trial
•Im up here in Carson at the Home Depot center and it's very inspiring.
A few highlights include 55 year old named Helen set a new personal best in the deadlift at 275 lbs! Awesome. Also a 53 year old Joel Nessa deadlifted 495 lbs! Crossfit can be for anyone the proof is here.
Wednesday 7-14-10
Strength & Conditioning:
5 Rounds for time...
15 Heavy Thrusters *scale as needed (Men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
"TOSH 3 rounds"
Swim 3x(100 meters + 200 meters + 300 meters)
BIke 3x(.5 mile + 1.0 mile + 1.5 mile)
Row 3x(300 meters + 600 meters + 900 meters)
*Rest for exactly how long it takes to complete interval
**example takes 90sec to ride .5 mile. Rest 90sec then ride 1.0 mile.
5 Rounds for time...
15 Heavy Thrusters *scale as needed (Men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
"TOSH 3 rounds"
Swim 3x(100 meters + 200 meters + 300 meters)
BIke 3x(.5 mile + 1.0 mile + 1.5 mile)
Row 3x(300 meters + 600 meters + 900 meters)
*Rest for exactly how long it takes to complete interval
**example takes 90sec to ride .5 mile. Rest 90sec then ride 1.0 mile.
Tuesday 7-13-10
Strength & Conditioning:
Rest
Practice:
Barbell Good Morning 3 x 15 reps *increase weight each set.
Barbell Back Squat 3 x 20 reps *increase weight each set.
Endurance:
Run, Bike, Swim, Row
25 minute Time Trial
*max distance
Rest
Practice:
Barbell Good Morning 3 x 15 reps *increase weight each set.
Barbell Back Squat 3 x 20 reps *increase weight each set.
Endurance:
Run, Bike, Swim, Row
25 minute Time Trial
*max distance
Friday 7-9-10
Strength & Conditioning:
Rest Day
Endurance:
'Long Tempo'
Swim 1000 meters
Bike 20 miles
Run 10k
Row 5k
Rest Day
Endurance:
'Long Tempo'
Swim 1000 meters
Bike 20 miles
Run 10k
Row 5k
Thursday 7-8-10
Strength & Conditioning:
For time...
6 Sumo Deadlift High Pull (men 95 lbs, women 65 lbs)
-5 rounds-
5 Pullups
10 Pullups
15 Squats
then,
5 Sumo Deadlift High Pull
`5 rounds-
5 Pullups
10 Pushups
15 Squats
then,
4 SDHP
`5 rounds`
5 Pullups
10 Pushups
15 Squats
then,
3 SDHP
Endurance:
1:1 x 1 min
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON, 4 min OFF
5 min ON
For time...
6 Sumo Deadlift High Pull (men 95 lbs, women 65 lbs)
-5 rounds-
5 Pullups
10 Pullups
15 Squats
then,
5 Sumo Deadlift High Pull
`5 rounds-
5 Pullups
10 Pushups
15 Squats
then,
4 SDHP
`5 rounds`
5 Pullups
10 Pushups
15 Squats
then,
3 SDHP
Endurance:
1:1 x 1 min
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON, 4 min OFF
5 min ON
Wednesday 7-7-10
Strength & Conditioning:
3 rounds for time...
20 Back Squars (pick your weight)
30 Hanging knee raises
40 Swings (men 55 lbs, women 35 lbs)
Endurance:
Rest Day
3 rounds for time...
20 Back Squars (pick your weight)
30 Hanging knee raises
40 Swings (men 55 lbs, women 35 lbs)
Endurance:
Rest Day
Tuesday 7-6-10
Strength & Conditioning:
3 Rounds for time...
Row 1000 meters
30 Thrusters (men 65 lbs, women 45 lbs)
30 Jumping Pullups
30 GHD Situps
Endurance:
Swim
5 x 300 meters
BIke
5 x 2k (2000 meters)
Run
5 x 400 meters
Row
5 x 500 meters
3 Rounds for time...
Row 1000 meters
30 Thrusters (men 65 lbs, women 45 lbs)
30 Jumping Pullups
30 GHD Situps
Endurance:
Swim
5 x 300 meters
BIke
5 x 2k (2000 meters)
Run
5 x 400 meters
Row
5 x 500 meters
Friday 7-2-10
Strength & Conditioning:
As Many Rounds Possible 15 minutes...
5 Clean and Press (men 75 lbs, women 50 lbs)
10 Pushups
15 Hip Extensions
Endurance:
Swim, Bike, Run, Row
4 Rounds for time...
5 Minutes ON, 3 minutes OFF.
max distance per round.
As Many Rounds Possible 15 minutes...
5 Clean and Press (men 75 lbs, women 50 lbs)
10 Pushups
15 Hip Extensions
Endurance:
Swim, Bike, Run, Row
4 Rounds for time...
5 Minutes ON, 3 minutes OFF.
max distance per round.
Thursday 7-1-10
Strength & Conditioning:
10,9,8...3,2,1 For time...
Deadlifts (men between 100-75% body weight, women between 75-50% body weight)
DB (Dumbell) Thrusters (men 30 lbs, women 20 lbs)
Sprint 40 meters (2 basketball court lengths
Endurance:
Swim 800 meter time trial
Bike 10 mile time tiral
Run 3 mile time trial
Row 5k time tiral
10,9,8...3,2,1 For time...
Deadlifts (men between 100-75% body weight, women between 75-50% body weight)
DB (Dumbell) Thrusters (men 30 lbs, women 20 lbs)
Sprint 40 meters (2 basketball court lengths
Endurance:
Swim 800 meter time trial
Bike 10 mile time tiral
Run 3 mile time trial
Row 5k time tiral
Wednesday 6-30-10
Strength & Conditioning:
Rest Day
Endurance:
1:1 Sprints (rest for exactly how long the interval takes
Swim-
10 x 50 meters
Bike-
10 x 1 mile
Run-
10 x 200 meters
Row=
10 x 250 meters
Rest Day
Endurance:
1:1 Sprints (rest for exactly how long the interval takes
Swim-
10 x 50 meters
Bike-
10 x 1 mile
Run-
10 x 200 meters
Row=
10 x 250 meters
Tuesday 6-29-10
Strength & Conditioning:
As many rounds possible in 25 minutes.
100 feet Overhead walking Lunge (men 75 lbs, women 45 lbs)
21 Situps
21 Hip Extensions
12 Burpees
Endurance:
Rest Day
As many rounds possible in 25 minutes.
100 feet Overhead walking Lunge (men 75 lbs, women 45 lbs)
21 Situps
21 Hip Extensions
12 Burpees
Endurance:
Rest Day
Monday 4-28-10
Strength & Conditioning:
"Fran"
21-15-9
Thrusters (men 85 lbs, women 55 lbs)
Pullups
Endurance:
"Tabata Hill"
8 rounds of...
20 seconds ON, 10 seconds OFF
*Incline is 12%
*Run Fast this should be hard!
"Fran"
21-15-9
Thrusters (men 85 lbs, women 55 lbs)
Pullups
Endurance:
"Tabata Hill"
8 rounds of...
20 seconds ON, 10 seconds OFF
*Incline is 12%
*Run Fast this should be hard!
Saturday 6-26-10
Strength & Conditioning:
Rest Day
Endurance:
"Long Repeats"
Run: 3 x 1 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Bike: 3 x 3 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Row: 3 x 1k repeats *Stay within 20 seconds. Rest 5-10 minutes
.
Swim 2 x 400 meters *Stay within 30 seconds. Rest 5-10 minutes.
Rest Day
Endurance:
"Long Repeats"
Run: 3 x 1 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Bike: 3 x 3 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Row: 3 x 1k repeats *Stay within 20 seconds. Rest 5-10 minutes
.
Swim 2 x 400 meters *Stay within 30 seconds. Rest 5-10 minutes.
Friday 6-25-10
Strength & Conditioning:
For time...
50 Pullups, then
21-15-9 of
Deadlifts (men 115 lbs, women 75 lbs)
Pushups
Box Jumps
Situps
Power Cleans (men 75 lbs, women 50 lbs)
Endurance:
Time Trials
Swim 800 meters
Run 5k
Bike 12 miles
Row 3k
*Pick one and go
For time...
50 Pullups, then
21-15-9 of
Deadlifts (men 115 lbs, women 75 lbs)
Pushups
Box Jumps
Situps
Power Cleans (men 75 lbs, women 50 lbs)
Endurance:
Time Trials
Swim 800 meters
Run 5k
Bike 12 miles
Row 3k
*Pick one and go
Thursday 6-24-10
Strength & Conditioning:
For time...
100 Thrusters! (men 75 lbs, women 50 lbs)
*On the minute every minute 3 Burpees
**It is a running clock you lose time performing burpees.
Endurance:
Rest Day
For time...
100 Thrusters! (men 75 lbs, women 50 lbs)
*On the minute every minute 3 Burpees
**It is a running clock you lose time performing burpees.
Endurance:
Rest Day
Wednesday 6-23-10
Strength & Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50lbs, women 35 lbs)
15 Hanging knee raises
Endurance:
Run, Row, Bike, Swim
! min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
...back up the ladder until
1 min ON, 1 min OFF,
1 min ON.
4 rounds for time...
Run 400 meters
21 Swings (men 50lbs, women 35 lbs)
15 Hanging knee raises
Endurance:
Run, Row, Bike, Swim
! min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
...back up the ladder until
1 min ON, 1 min OFF,
1 min ON.
Tuesday 6-22-10
Strength & Conditioning:
Rest Day
If you must -
3 Rounds for time...
6 Buprees
22 Thrusters (men 65 lbs, women 45 lbs)
27 Pullups
83 Situps
Endurance:
Run 1 mile time trial
*uphill 6-9% grade.
Post incline used and time.
Rest Day
If you must -
3 Rounds for time...
6 Buprees
22 Thrusters (men 65 lbs, women 45 lbs)
27 Pullups
83 Situps
Endurance:
Run 1 mile time trial
*uphill 6-9% grade.
Post incline used and time.
Monday 6-21-10
Strength & Conditioning:
5 rounds for time...
100 ft of OH Walking lunge (men 45 lb plate, women 25 lb plate)
21 Burpees
*basketball court is 100 ft long, a racquetball court is 40 ft long
Endurance:
Run, Row, Swim, Bike
10 Rounds of...
90 Seconds ON, 30 Seconds OFF
5 rounds for time...
100 ft of OH Walking lunge (men 45 lb plate, women 25 lb plate)
21 Burpees
*basketball court is 100 ft long, a racquetball court is 40 ft long
Endurance:
Run, Row, Swim, Bike
10 Rounds of...
90 Seconds ON, 30 Seconds OFF
Friday 6-18-10
Strength & Conditioning:
Rest Day
Endurance:
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Run: set treadmill to 12% incline.
Bike: Keep Watts 25 points above your body weight
Row: Keep Watts above your body weight
Swim: With a shirt on
Rest Day
Endurance:
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Run: set treadmill to 12% incline.
Bike: Keep Watts 25 points above your body weight
Row: Keep Watts above your body weight
Swim: With a shirt on
Thursday 6-17-10
Strength & Conditioning:
21-15-9-15-21
SDHP (men 75 lbs, women 55 lbs)
Dips
OH Situps with weight (men 45 lbs, women 25 lbs)
* Scale weights as needed
Endurance:
Run, Row, Bike, Swim
9 minute Time Trial
Max effort
21-15-9-15-21
SDHP (men 75 lbs, women 55 lbs)
Dips
OH Situps with weight (men 45 lbs, women 25 lbs)
* Scale weights as needed
Endurance:
Run, Row, Bike, Swim
9 minute Time Trial
Max effort
Wendesday 6-16-10
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
30 Box Jumps
20 Push Press (men 65 lbs, women 45 lbs) *Not a full squat
30 Pullups (jumping pullups are preferred to assisted pullups
*Shoot for 4+rounds
Endurance:
Rest Day
Words of Wisdom
"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."
~John Wooden~
As Many Rounds Possible in 20 minutes...
30 Box Jumps
20 Push Press (men 65 lbs, women 45 lbs) *Not a full squat
30 Pullups (jumping pullups are preferred to assisted pullups
*Shoot for 4+rounds
Endurance:
Rest Day
Words of Wisdom
"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."
~John Wooden~
Tuesday 6-15-10
Strength & Conditioning:
For time...
Row 500 meters
30 Hang Power Cleans (men 95 lbs, women 65 lbs)
25 Pullups
25 Burpees
30 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Run, Row, Bike, Swim
5 min ON, 2 min OFF
4 min ON, 90 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON.
Words of Wisdom:
It's the little details that are vital. Little things make big things happen.
`John Wooden`
For time...
Row 500 meters
30 Hang Power Cleans (men 95 lbs, women 65 lbs)
25 Pullups
25 Burpees
30 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Run, Row, Bike, Swim
5 min ON, 2 min OFF
4 min ON, 90 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON.
Words of Wisdom:
It's the little details that are vital. Little things make big things happen.
`John Wooden`
Monday 6-14-10
Strength & Conditioning:
Rest Day
Endurance:
Run, Swim, Bike, Row
12 Rounds of...
! min ON, 30 sec OFF
Record total distance covered.
Rest Day
Endurance:
Run, Swim, Bike, Row
12 Rounds of...
! min ON, 30 sec OFF
Record total distance covered.
Saturday 6-12-10
Strength & Conditioning:
Row 5k...that's 5000 meters
Endurance:
Rest Day
Enjoy some world cup games!
Row 5k...that's 5000 meters
Endurance:
Rest Day
Enjoy some world cup games!
Friday 6-11-10
Strength & Conditioning
21-15-9 for time
Thrusters (men 75 lbs, women 55 lbs)
SDHP (men 75 lbs, women 55 lbs)
Box Jumps
Burpees
Row (Calories)
Endurance:
Run
3 x (.25+.33+.5 miles)
Rest for exactly how long it takes to run the interval
(ie. 2 minutes to run, rest two minutes then run .33)
Rike
3 x (.25+.5+.75 miles)
Rest for exactly how long it takes to bike interval
Row
3 x (250m+500m+750m)
Rest for exactly how long it takes to row interval
21-15-9 for time
Thrusters (men 75 lbs, women 55 lbs)
SDHP (men 75 lbs, women 55 lbs)
Box Jumps
Burpees
Row (Calories)
Endurance:
Run
3 x (.25+.33+.5 miles)
Rest for exactly how long it takes to run the interval
(ie. 2 minutes to run, rest two minutes then run .33)
Rike
3 x (.25+.5+.75 miles)
Rest for exactly how long it takes to bike interval
Row
3 x (250m+500m+750m)
Rest for exactly how long it takes to row interval
Thursday 6-10-10
Strength & Conditioning:
Rest Day
Endurance:
Run, Bike, Swim, Row
3 Rounds of...
7 minute intervals
Rest 2 minutes between rounds
Max distance
Success is never final, failure is never fatal. It's courage that counts.
`John Wooden~
Rest Day
Endurance:
Run, Bike, Swim, Row
3 Rounds of...
7 minute intervals
Rest 2 minutes between rounds
Max distance
Success is never final, failure is never fatal. It's courage that counts.
`John Wooden~
Wednesday 6-9-10
Strength & Conditioning:
On the Minute, Every minute for 15 minutes
3 Thrusters (men 75 lbs, women 55 lbs)
6 Jumping Pullups
9 Squats
rest 10 minutes then do Endurance.
Endurance:
Pick One and Go. All out efforts
Row 2000
Bike 2 miles
Run 1 mile
Swim 800 meters
Don't let what you cannot do interfere with what you can do.
`Coach John Wooden`
On the Minute, Every minute for 15 minutes
3 Thrusters (men 75 lbs, women 55 lbs)
6 Jumping Pullups
9 Squats
rest 10 minutes then do Endurance.
Endurance:
Pick One and Go. All out efforts
Row 2000
Bike 2 miles
Run 1 mile
Swim 800 meters
Don't let what you cannot do interfere with what you can do.
`Coach John Wooden`
Tuesday 6-8-10
Strength & Conditioning:
5 Rounds for time...
Run 400 meters or Row 500 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups
Endurance:
Rest Day
Words of wisdom from John Wooden:
Talent is God-given, Be Humble. Fame is man-givev, Be Grateful. Conceit is self=given, Be Careful.
5 Rounds for time...
Run 400 meters or Row 500 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups
Endurance:
Rest Day
Words of wisdom from John Wooden:
Talent is God-given, Be Humble. Fame is man-givev, Be Grateful. Conceit is self=given, Be Careful.
Monday 6-7-10
Strength & Conditioning:
For time...
Row 500 meters
25 SDHP (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 OH Squats (men 75 lbs, women 55 lbs)
Run 400 meters
*Scale as needed!
Endurance:
Run, Bike, Swim, Row
4 min ON, 3 min OFF
2 min ON, 30 sec OFF
1 min ON, 3 min OFF
2 min ON, 30 sec OFF
4 min ON.
For time...
Row 500 meters
25 SDHP (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 OH Squats (men 75 lbs, women 55 lbs)
Run 400 meters
*Scale as needed!
Endurance:
Run, Bike, Swim, Row
4 min ON, 3 min OFF
2 min ON, 30 sec OFF
1 min ON, 3 min OFF
2 min ON, 30 sec OFF
4 min ON.
Saturday 6-5-10
Strength & Conditioning:
Row 500 meters
50 Push Press (men 75 lbs, women 50 lbs)
Row 500 meters
50 Pushups
Row 500 meters
50 Dips
Row 500 meters
Endurance:
Run, Row, Bike, Swim
10 rounds of...
30 seconds ON, 20 seconds OFF
*Go fast and a push hard.
Row 500 meters
50 Push Press (men 75 lbs, women 50 lbs)
Row 500 meters
50 Pushups
Row 500 meters
50 Dips
Row 500 meters
Endurance:
Run, Row, Bike, Swim
10 rounds of...
30 seconds ON, 20 seconds OFF
*Go fast and a push hard.
Friday 6-4-10
Strength & Conditioning:
Lunge 100ft (length of basketball court)
21 Pullups
21 Situps
Lunge 100ft
18 Pullups
18 situps
lunge 100ft
15 Pullups
15 Situps
Lunge 100ft
12 Pullups
12 Situps
Lunge 100ft
9 Pullups
9 Situps
Lunge 100ft
6 Pullups
6 Situps
Lunge 100ft
Endurance:
12 minute Time Trial (All out effort)
Lunge 100ft (length of basketball court)
21 Pullups
21 Situps
Lunge 100ft
18 Pullups
18 situps
lunge 100ft
15 Pullups
15 Situps
Lunge 100ft
12 Pullups
12 Situps
Lunge 100ft
9 Pullups
9 Situps
Lunge 100ft
6 Pullups
6 Situps
Lunge 100ft
Endurance:
12 minute Time Trial (All out effort)
Thursday 6-3-10
Strength & Conditioning:
Rest Day
Endurance:
5 Rounds for time...
Run 400 meters
50 Squats
Rest Day
Endurance:
5 Rounds for time...
Run 400 meters
50 Squats
Wednesday 6-2-10
Strength & Conditioning"
"50s"
For time...
50 Box Jumps
50 Jumping Pullups
50 DB Swings (men 45 lbs, women 30 lbs)
50 Walking Lunges
50 Hanging knees to elbow
50 Push Press (men use 45 lbs, women use 30 lbs)
50 Hips Extensions
50 2DB Thrusters (men use 20 lbs, women use 15 lbs)
50 Burpees
50 Calories (Choose between the run or row)
Endurance:
Run/Row/Bike/Swim
5 minutes ON, 2:30 OFF
6 minutes ON, 3 minutes OFF
7 minutes ON.
Record total distance covered
"50s"
For time...
50 Box Jumps
50 Jumping Pullups
50 DB Swings (men 45 lbs, women 30 lbs)
50 Walking Lunges
50 Hanging knees to elbow
50 Push Press (men use 45 lbs, women use 30 lbs)
50 Hips Extensions
50 2DB Thrusters (men use 20 lbs, women use 15 lbs)
50 Burpees
50 Calories (Choose between the run or row)
Endurance:
Run/Row/Bike/Swim
5 minutes ON, 2:30 OFF
6 minutes ON, 3 minutes OFF
7 minutes ON.
Record total distance covered
Tuesday 6-1-10
Strength & Conditioning:
"welcome back"
for time...
100 Pullups
100 Pushups
100 situps
100 squats
Endurance:
Rest Day
"welcome back"
for time...
100 Pullups
100 Pushups
100 situps
100 squats
Endurance:
Rest Day
OUT OF TOWN
I will be gone until memorial day. I will be hiking the grand canyon.
We will be back on it Monday. For now, pick a workout and try it again. Times should be faster.
Remember to practice the gymnastics exercises (ie. pushups, squats, pullups)
We will be back on it Monday. For now, pick a workout and try it again. Times should be faster.
Remember to practice the gymnastics exercises (ie. pushups, squats, pullups)
Wednesday 5-26-10
Strength & Conditioning:
As Many Rounds Possible in 20 minutes
5 Pullups
10 Pushups
15 Situps
20 Squats
Endurance:
Any mode of Cardio...
1 minute ON, 1 minute OFF
2 min. ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Record total distance covered.
As Many Rounds Possible in 20 minutes
5 Pullups
10 Pushups
15 Situps
20 Squats
Endurance:
Any mode of Cardio...
1 minute ON, 1 minute OFF
2 min. ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Record total distance covered.
Tuesday 5-25-10
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
30 Situps
20 Deadlifts (men 115 lbs, women 75 lbs)
10 Push Press (men 75 lbs, women 55 lbs)
Endurance:
Rest Day
3 Rounds for time...
Run 400 meters
30 Situps
20 Deadlifts (men 115 lbs, women 75 lbs)
10 Push Press (men 75 lbs, women 55 lbs)
Endurance:
Rest Day
Monday 5-24-10
Strength & Conditioning:
4 rounds for time...
Row 500 meters
15 2DB Thrusters (men 20lbs, women 15 lbs)
20 1DB Swing (men 50 lbs, women 30 lbs)
10ea Plyo Lunge each leg
Endurance:
Run
2 mile Time Trial
Bike
6 mile Time Trial
Row
1500 meter Time Trial
4 rounds for time...
Row 500 meters
15 2DB Thrusters (men 20lbs, women 15 lbs)
20 1DB Swing (men 50 lbs, women 30 lbs)
10ea Plyo Lunge each leg
Endurance:
Run
2 mile Time Trial
Bike
6 mile Time Trial
Row
1500 meter Time Trial
Wednesday 5-19-10
Strength & Conditioning:
1 Round for time...
Run 50 calories 5% grade
50 Situps
Run 40 calories 5% grade
40 Situps
Run 30 calories 5% grade
30 Situps
Run 20 calories 5% grade
20 Situps
Run 10 calories 5% grade
10 Situps
Endurance:
Rest Day
1 Round for time...
Run 50 calories 5% grade
50 Situps
Run 40 calories 5% grade
40 Situps
Run 30 calories 5% grade
30 Situps
Run 20 calories 5% grade
20 Situps
Run 10 calories 5% grade
10 Situps
Endurance:
Rest Day
Tuesday 5-18-10
Strength & Conditioning:
1 Round for time...
Row 1000 meters
30 Thrusters (men 65 lbs/ women 45 lbs)
50 Pullups
30 Thrusters
Row 1000 meters
Endurance:
Run
6 x 400 meters
90 second recoveries
Stay within 5 seconds of fastest interval
Rike
4 x 2 miles
90 second recoveries
Stay within 10 seconds of fastest interval
1 Round for time...
Row 1000 meters
30 Thrusters (men 65 lbs/ women 45 lbs)
50 Pullups
30 Thrusters
Row 1000 meters
Endurance:
Run
6 x 400 meters
90 second recoveries
Stay within 5 seconds of fastest interval
Rike
4 x 2 miles
90 second recoveries
Stay within 10 seconds of fastest interval
Friday 5-14-10
Strength & Conditioning:
For time...
Run 400 meters
5 rounds of the triplet
5 Swings (men 50 lbs/ women 30 lbs)
10 Pushups
15 Squats
Run 400 meters
25 Thrusters (men 75 lbs/ women 45 lbs)
50 Situps
25 Thrusters (men 75 lbs/ women 45 lbs)
Run 400 meters
5 Rounds of the triplet
5 Swings (men 50 lbs/ women 30 lbs)
10 Pushups
15 Squats
Run 400 meters
Endurance:
Rest Day
For time...
Run 400 meters
5 rounds of the triplet
5 Swings (men 50 lbs/ women 30 lbs)
10 Pushups
15 Squats
Run 400 meters
25 Thrusters (men 75 lbs/ women 45 lbs)
50 Situps
25 Thrusters (men 75 lbs/ women 45 lbs)
Run 400 meters
5 Rounds of the triplet
5 Swings (men 50 lbs/ women 30 lbs)
10 Pushups
15 Squats
Run 400 meters
Endurance:
Rest Day
Thursday 5-13-10
Strength & Conditioning:
As Many Rounds Possible in 15 minutes...
10 Thrusters (men use 75 lbs, women use 45 lbs)
10 Jumping Pullups
Endurance:
Run
1 mile Time Trial
*uphill on a grade 6-12%
Record grede used and time
As Many Rounds Possible in 15 minutes...
10 Thrusters (men use 75 lbs, women use 45 lbs)
10 Jumping Pullups
Endurance:
Run
1 mile Time Trial
*uphill on a grade 6-12%
Record grede used and time
Wednesday 5-12-10
Strength & Conditioning:
4 Rounds for time...
21 Deadlift (men 95 lbs, women 65 lbs) *Scale as needed
12 Burpees
15 Sumo Deadlift High Pull (SDHP) (men 95 lbs, women 65 lbs)
12 Dips
9 Thrusters (men 95 lbs, women 65 lbs)
12 Pullups
Endurance:
Run/Bike/Swim/Row
4 Min ON, 3 min OFF
2 Min ON, 30 sec OFF
1 Min ON, 3 min OFF
2 Min ON, 30 sec OFF
4 Min ON!
4 Rounds for time...
21 Deadlift (men 95 lbs, women 65 lbs) *Scale as needed
12 Burpees
15 Sumo Deadlift High Pull (SDHP) (men 95 lbs, women 65 lbs)
12 Dips
9 Thrusters (men 95 lbs, women 65 lbs)
12 Pullups
Endurance:
Run/Bike/Swim/Row
4 Min ON, 3 min OFF
2 Min ON, 30 sec OFF
1 Min ON, 3 min OFF
2 Min ON, 30 sec OFF
4 Min ON!
Monday 5-10-10
Strength & Conditioning:
5 Rounds for time...
7 Hang Power Clean (men 95 lbs/ women 65 lbs) *SCALE AS NEEDED
15 Pushups
30 Lunges (15 steps each leg)
Endurance:
pick one...
RUN - 3 x 800 meters with 90 second recoveries
Bike - 3 x 2 miles with 90 second recoveries
Row - 3 x 1000 meters with 90 second recoveries
5 Rounds for time...
7 Hang Power Clean (men 95 lbs/ women 65 lbs) *SCALE AS NEEDED
15 Pushups
30 Lunges (15 steps each leg)
Endurance:
pick one...
RUN - 3 x 800 meters with 90 second recoveries
Bike - 3 x 2 miles with 90 second recoveries
Row - 3 x 1000 meters with 90 second recoveries
Friday 5-7-10
Strength & Conditioning:
1 Round for time...
30 Back Squats (use .5%-.75% of your bodyweight)
Row 1000 meters
30 Burpees
Endurance:
Run 3 x 800 meters
or
Bike 3 x 2 miles
*Foul if you slow down compared to the first round.
Penalty is 1 min. of pushups max reps
*2 minute recoveries.
1 Round for time...
30 Back Squats (use .5%-.75% of your bodyweight)
Row 1000 meters
30 Burpees
Endurance:
Run 3 x 800 meters
or
Bike 3 x 2 miles
*Foul if you slow down compared to the first round.
Penalty is 1 min. of pushups max reps
*2 minute recoveries.
Wednesday 5-5-10
Strength & Conditioning:
"Ole Burpees"
1 Round for time...
70 Burpees
60 Situps
50 DB Swings (men 50 lbs/ women 30 lbs)
40 Pullups
30 Pushups
Endurance:
"40:20 x 10"
Run/Bike/Swim/Row
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Record total distance covered
"Ole Burpees"
1 Round for time...
70 Burpees
60 Situps
50 DB Swings (men 50 lbs/ women 30 lbs)
40 Pullups
30 Pushups
Endurance:
"40:20 x 10"
Run/Bike/Swim/Row
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Record total distance covered
Tuesday 5-4-10
Strength & Conditioning:
4 Rounds for time
Run 400 meters
Row 500 meters
Endurance:
Rest Day
4 Rounds for time
Run 400 meters
Row 500 meters
Endurance:
Rest Day
Monday 5-3-10
Strength & Conditionina
21-15-9
Thrusters (scale as needed: men 95 lbs/ women 65 lbs)
Pullups (assisted pullups prefered, jumping pullups if necessary)
Endurance:
Run/Bike/Row/Swim
*all out efforts
3 min ON, 3 min OFF
2 min ON, 2 min OFF
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON
Record total distance
21-15-9
Thrusters (scale as needed: men 95 lbs/ women 65 lbs)
Pullups (assisted pullups prefered, jumping pullups if necessary)
Endurance:
Run/Bike/Row/Swim
*all out efforts
3 min ON, 3 min OFF
2 min ON, 2 min OFF
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON
Record total distance
Friday 4-30-10
Strength & Conditinoing:
1 Round for time...
21 OverHead Squats (Scale as needed! men 75 lbs/ women 45 lbs)
42 Pullups
15 Overhead Squats (OHS)
30 Pullups
9 OHS
18 Pullups
Endurance:
"TIme Trial"
Swim 800 meters
Bike 5k - 3 miles
Run 1.5 miles
Row 1500 meters
1 Round for time...
21 OverHead Squats (Scale as needed! men 75 lbs/ women 45 lbs)
42 Pullups
15 Overhead Squats (OHS)
30 Pullups
9 OHS
18 Pullups
Endurance:
"TIme Trial"
Swim 800 meters
Bike 5k - 3 miles
Run 1.5 miles
Row 1500 meters
Thursday 4-29-10
Strength & Conditioning:
"Yay Burpees"
1 Round for time...
30 Pushups
40 Pullups
50 Swings (men 50 lbs/ women 30 lbs)
60 Situps (regular old situps, no necessarily GHD unless you're crazy)
70 Burpees
Endurance:
"30:20 Steep"
Pick one and go for it.
Run
8 Rounds of...
30 seconds ON, 20 seconds OFF
* Set treadmill to 10% grade. Use the speed you would run a 800m and slow down and extra .5 mph.
Bike
8 Rounds of...
30 seconds ON, 20 seconds OFF
*Try to hold a watts above your body weight
Row
8 Rounds off...
30 Seconds ON, 20 seconds OFF
*men try to total 2250 meters/ women try to total 1800 meters
"Yay Burpees"
1 Round for time...
30 Pushups
40 Pullups
50 Swings (men 50 lbs/ women 30 lbs)
60 Situps (regular old situps, no necessarily GHD unless you're crazy)
70 Burpees
Endurance:
"30:20 Steep"
Pick one and go for it.
Run
8 Rounds of...
30 seconds ON, 20 seconds OFF
* Set treadmill to 10% grade. Use the speed you would run a 800m and slow down and extra .5 mph.
Bike
8 Rounds of...
30 seconds ON, 20 seconds OFF
*Try to hold a watts above your body weight
Row
8 Rounds off...
30 Seconds ON, 20 seconds OFF
*men try to total 2250 meters/ women try to total 1800 meters
Wednesday 4-28-10
Strength & Stamina:
Set rower for 19 mintues
Row 1 minute On, 1 minute off.
The goal total distance after the 19 minutes is: men 300 meters/ women 2400 meters.
For every 5 meters under your goal is equal to 1 Burpee at the end.
Endurance:
Rest Day
Set rower for 19 mintues
Row 1 minute On, 1 minute off.
The goal total distance after the 19 minutes is: men 300 meters/ women 2400 meters.
For every 5 meters under your goal is equal to 1 Burpee at the end.
Endurance:
Rest Day
Tuesday 4-27-10
Strength & Conditioning:
"300"
1 Round for time...
25 Pullups
50 Deadlifts (*scale as needed. men 135 lbs/ women 95 lbs)
50 Box Jumps (use step ups as needed)
50 Hanging Leg Raises
50 Pushpus
50 Push Press (Men 75 lbs/ Women 55 lbs)
25 Pullups
Endurance:
Run/Bike/Row/Swim
3 Rounds for max distance...
5 Minutes ON
2 Minutes OFF
"300"
1 Round for time...
25 Pullups
50 Deadlifts (*scale as needed. men 135 lbs/ women 95 lbs)
50 Box Jumps (use step ups as needed)
50 Hanging Leg Raises
50 Pushpus
50 Push Press (Men 75 lbs/ Women 55 lbs)
25 Pullups
Endurance:
Run/Bike/Row/Swim
3 Rounds for max distance...
5 Minutes ON
2 Minutes OFF
Monday 4-26-10
Strength & Conditioning:
10 Rounds for time...
5 Pullups (*scale as needed. Jumping pullups are more desirable than assisted pullups)
10 DB Swings (*heavy swings: men 45 lbs/ women 30 lbs)
15 Squats
Endurance:
Rest Day
10 Rounds for time...
5 Pullups (*scale as needed. Jumping pullups are more desirable than assisted pullups)
10 DB Swings (*heavy swings: men 45 lbs/ women 30 lbs)
15 Squats
Endurance:
Rest Day
Friday 4-23-10
Strength & Stamina
5 Rounds for time...
15 SDHP {Sumo Deadlift High Pull} (men 75 lbs, women 55 lbs.)
15 Burpees
Endurance:
Row/Swim/Bike/Run
15 minute Time Trial
*All out effort...max distance
5 Rounds for time...
15 SDHP {Sumo Deadlift High Pull} (men 75 lbs, women 55 lbs.)
15 Burpees
Endurance:
Row/Swim/Bike/Run
15 minute Time Trial
*All out effort...max distance
Tuesday 4-20-10
Strength & Conditioning:
"Seven in Heaven"
Set a clock for 7 minutes
Run 800 meters
then,
Overhead Squat - max reps for the remaining time (men 95lbs/ women 65lbs)
*Scale weight as needed
Endurance:
Swim/Bike/Run/Row
5 Rounds of...
2 minutes ON
1 minute OFF
*cover as much distance as possible
"Seven in Heaven"
Set a clock for 7 minutes
Run 800 meters
then,
Overhead Squat - max reps for the remaining time (men 95lbs/ women 65lbs)
*Scale weight as needed
Endurance:
Swim/Bike/Run/Row
5 Rounds of...
2 minutes ON
1 minute OFF
*cover as much distance as possible
Monday 4-19-10
Strength & conditioning:
3 Rounds for time...
Walking Lunges 100 feet
50 Squats
25 Hip Extensions
Endurance:
BIKE 3 x 2 miles.
Recover - 2 minutes
Foul if deviate more than 10 seconds between trials
RUN 3 x 800 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
ROW 3 x 1500 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
*pick one mode for this workout.
*Penalty, if you foul = 1 minute of pushups.
Do the penalty right away then rest an additional two minutes.
3 Rounds for time...
Walking Lunges 100 feet
50 Squats
25 Hip Extensions
Endurance:
BIKE 3 x 2 miles.
Recover - 2 minutes
Foul if deviate more than 10 seconds between trials
RUN 3 x 800 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
ROW 3 x 1500 meters
Recover - 2 minutes
Foul if deviate more than 5 seconds between trials
*pick one mode for this workout.
*Penalty, if you foul = 1 minute of pushups.
Do the penalty right away then rest an additional two minutes.
Friday 4-16-10
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
5 Deadlifts *Heavy weight! (Scale appropriately)
13 Pushups
9 Box Jumps.
Endurance:
Rest Day
As Many Rounds Possible in 20 minutes...
5 Deadlifts *Heavy weight! (Scale appropriately)
13 Pushups
9 Box Jumps.
Endurance:
Rest Day
Thursday 4-15-10
Strength & Conditioning:
Rest Day
Endurance:
"Time Trial"
Swim 400 meters
Bike 8 miles
Run 3 miles
Row 5k meters
*pick one mode and go as fast as possible
Rest Day
Endurance:
"Time Trial"
Swim 400 meters
Bike 8 miles
Run 3 miles
Row 5k meters
*pick one mode and go as fast as possible
Wednesday 4-14-10
Strength & Conditioning:
"Michael"
3 Rounds-4-Time
800 meter run
50 GHD Situps
50 Hip Extensions
Endurance:
Run, Bike, Swim, Row (pick one)
5 Minutes ON, 2:30 OFF
6 Minutes ON, 3 minutes OFF
7 Minutes ON.
Record distance of each interval.
"Michael"
3 Rounds-4-Time
800 meter run
50 GHD Situps
50 Hip Extensions
Endurance:
Run, Bike, Swim, Row (pick one)
5 Minutes ON, 2:30 OFF
6 Minutes ON, 3 minutes OFF
7 Minutes ON.
Record distance of each interval.
Tuesday 4-13-10
Strength and Conditioning:
"Narf"
9-15-21
Thrusters (men 95lbs/ women 65 lbs)
Pullups
*Scale down the thruster weight as needed.
**Jumping and assisted pullups are permitted.
Endurance:
3 rounds of...
Row 500 meters
Run 400 meters
"Narf"
9-15-21
Thrusters (men 95lbs/ women 65 lbs)
Pullups
*Scale down the thruster weight as needed.
**Jumping and assisted pullups are permitted.
Endurance:
3 rounds of...
Row 500 meters
Run 400 meters
Monday 4-12-10
Hope everyone had a good weekend.
Row 1000 meters.
then,
5 Rounds-4-Time
9 Hang Power Cleans (men 95 lbs/women 65 lbs)
15 Box Jumps
After the 5 Rounds
Run 800 meeters
Row 1000 meters.
then,
5 Rounds-4-Time
9 Hang Power Cleans (men 95 lbs/women 65 lbs)
15 Box Jumps
After the 5 Rounds
Run 800 meeters
Sunday 4-11-10
Rest Day!
*If you have to work out practice gymastic moves, such as, pushups, pullups, back extensions, and/or GHD situps.
*If you have to work out practice gymastic moves, such as, pushups, pullups, back extensions, and/or GHD situps.
Saturday 4-10-10
STRENGTH & CONDITIONING
10,9,8...3,2,1
Deadlifts (use a weight is hard but is possible to finish unbroken for first 10)
DB Push Press (not a full squat)
Burpees
ENDURANCE
Run
5 Rds-4-max distance
3 minutes ON
1 minute OFF
10,9,8...3,2,1
Deadlifts (use a weight is hard but is possible to finish unbroken for first 10)
DB Push Press (not a full squat)
Burpees
ENDURANCE
Run
5 Rds-4-max distance
3 minutes ON
1 minute OFF
Friday 4-9-10
"Basic Gymnastics"
4 Rounds-4-Time
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
*Pullups can be either jumping or assisted.
4 Rounds-4-Time
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
*Pullups can be either jumping or assisted.
Thursday 4-8-10
Todays WOD (Workout of the Day)
Practice:
Deadlifts 5 x 5 reps (try to increase weight each of the five sets)
"Heart Attack"
3 Rounds-4-Time
12 Long Jumps (six out, six back)
21 DB Thrusters (15lbs female, 25lbs male)
Run 400 meters
Stretch when done.
Practice:
Deadlifts 5 x 5 reps (try to increase weight each of the five sets)
"Heart Attack"
3 Rounds-4-Time
12 Long Jumps (six out, six back)
21 DB Thrusters (15lbs female, 25lbs male)
Run 400 meters
Stretch when done.
Wednesday 4-7-2010
"Heart Attack"
For time...
Row 500 meters
150 Double Unders (jump rope) or 450 singles
50 Burpees
Rest 5 minutes
Run
30 seconds ON, 30 seconds OFF x 10 rounds
Record distance covered
For time...
Row 500 meters
150 Double Unders (jump rope) or 450 singles
50 Burpees
Rest 5 minutes
Run
30 seconds ON, 30 seconds OFF x 10 rounds
Record distance covered
Baseline
21-15-9
Thrusters
Pullups
This is how the workout is performed. All reps do NOT have to be completed in a row. Breaks are permitted wherever and whenever throughout the workout. Just finish the wod as quickly as possible.
21 Thrusters
21 Pullups
15 Thrusters
15 Pullups
9 Thrusters
9 Pullups
Use either DumBells (DB) or Barbell (BB).
As always rest whenever you have to rest.
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