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
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.
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