Skill Practice:
Overhead Squats
8 x 3 reps (try to keep the weight the same for all eight rounds)
Strength & Conditioning:
3 Rounds of...
30 2Db Thrusters (men 25 lbs, women 15 lbs)
30 Box Jumps
Run 400 meters
Endurance;
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 minutes ON, 1 min OFF
Monday 1-31-11
Skill Practice:
Good Mornings5 x 5 reps (keep the weight the same for each of the 5 sets)
Strength & Conditioning:
15 Rounds of...
5 Pullups
10 Pushups
15 Squats
Endurance:
Rest Day
Good Mornings5 x 5 reps (keep the weight the same for each of the 5 sets)
Strength & Conditioning:
15 Rounds of...
5 Pullups
10 Pushups
15 Squats
Endurance:
Rest Day
Saturday 1-29-11
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to increase the weight for each set)
Box Jumps
3 x (max reps in 1 minute, with a 1 minute rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim - 12 minute Time Trial
Bike - 35 minute Time Trial
Run - 25 minute Time Trial
Row - 15 minute Time Trial
Deadlifts
7,7,5,5,3,3 (try to increase the weight for each set)
Box Jumps
3 x (max reps in 1 minute, with a 1 minute rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim - 12 minute Time Trial
Bike - 35 minute Time Trial
Run - 25 minute Time Trial
Row - 15 minute Time Trial
Friday 1-28-11
Skill Practice:
Push Press
7,7,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning;
As Many Rounds Possible: 20 minutes
9 Burpees
12 Box Jumps
15 Swings (men 50 lbs, women 30 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 3 minutes OFF
Push Press
7,7,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning;
As Many Rounds Possible: 20 minutes
9 Burpees
12 Box Jumps
15 Swings (men 50 lbs, women 30 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 3 minutes OFF
Thrusday 1-27-11
Skill Practice:
Hip Extension
3 x 20 reps (try to perform each set unbroken)
Strength & Stamina:
5 Rounds for time...
9 Hang Power Cleans (men 65 lbs, women 45 lbs)
15 Pullups
21 Squats
Run 400 meters
Endurance:
Rest Day
Hip Extension
3 x 20 reps (try to perform each set unbroken)
Strength & Stamina:
5 Rounds for time...
9 Hang Power Cleans (men 65 lbs, women 45 lbs)
15 Pullups
21 Squats
Run 400 meters
Endurance:
Rest Day
Wednesday 1-26-11
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds for time...
21 Front Squats (men 75 lbs, women 50 lbs)
25 GHD Situps
12 Push Press (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
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.
Rest Day
Strength & Conditioning:
4 Rounds for time...
21 Front Squats (men 75 lbs, women 50 lbs)
25 GHD Situps
12 Push Press (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
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.
Tuesday 1-25-11
Skill Practice:
Back Squats
7,5,5,3,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 800 meters
Bike 7 miles
Run 3 miles
Row 3000 meters
Back Squats
7,5,5,3,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 800 meters
Bike 7 miles
Run 3 miles
Row 3000 meters
Monday 1-24-11
Skill Practice:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Strength & Conditioning:
"Push/Pull"
As Many Rounds Possible: 15 minutes
Row 250 meters
25 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
first,
5 Rounds of...
1 Min ON, 1 Min OFF
then,
1 Round of...
5 Min ON
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Strength & Conditioning:
"Push/Pull"
As Many Rounds Possible: 15 minutes
Row 250 meters
25 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
first,
5 Rounds of...
1 Min ON, 1 Min OFF
then,
1 Round of...
5 Min ON
Saturday 1-22-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
Lunge 100 ft
15 Pullups
15 Pushups
30 GHD Situps
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
30 Seconds ON, 20 seconds OFF
Rest Day
Strength & Conditioning:
5 Rounds for time...
Lunge 100 ft
15 Pullups
15 Pushups
30 GHD Situps
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
30 Seconds ON, 20 seconds OFF
Friday 1-21-11
Skill Practice:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Dips
3 x max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 3 x 300 meters (3 min recoveries)
Bike 3 x 3 miles (3 min recoveries)
Run 3 x 800 meters (3 min recoveries)
Row 3 x 750 meters (3 min recoveries)
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Dips
3 x max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 3 x 300 meters (3 min recoveries)
Bike 3 x 3 miles (3 min recoveries)
Run 3 x 800 meters (3 min recoveries)
Row 3 x 750 meters (3 min recoveries)
Thursday 1-20-11
Skill Practice:
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x max reps (90 second intervals)
Strength & Conditioning:
6 Rounds of 30 seconds ON, 20 seconds OFF at each station
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Plyo Lunge
Situps
Push Press (men 65 lbs, women 45 lbs)
*perform all six rounds of the first exercise before moving to the second, no extra rest time between exercises.
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial.
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x max reps (90 second intervals)
Strength & Conditioning:
6 Rounds of 30 seconds ON, 20 seconds OFF at each station
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Plyo Lunge
Situps
Push Press (men 65 lbs, women 45 lbs)
*perform all six rounds of the first exercise before moving to the second, no extra rest time between exercises.
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial.
Wednesday 1-19-11
Skill Practice:
Push Press
5,3,3,2,2,2 (try to increase the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Push Press
5,3,3,2,2,2 (try to increase the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Tuesday 1-18-11
Skill Practice:
Rest Day
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 50 lbs)
Pullup
Box Jumps
Endurance:
Pick a mode -
Swim - 5 x 200 meters (90 sec recoveries)
Bike - 4 x 2 miles (2 min recoveries)
Run - 2 x 1 mile (2 min recoveries)
Row 3 x 1000 meters (2 min recoveries)
Rest Day
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 50 lbs)
Pullup
Box Jumps
Endurance:
Pick a mode -
Swim - 5 x 200 meters (90 sec recoveries)
Bike - 4 x 2 miles (2 min recoveries)
Run - 2 x 1 mile (2 min recoveries)
Row 3 x 1000 meters (2 min recoveries)
Monday 1-17-11
Skill Practice:
Back Squats
5,5,5,5,5 (try to increase the weight for each of the five sets)
Dips
3 X max reps (90 second recoveries, use assistance if necessary)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 1 min OFF
2 min ON, 1 min OFF
1 min ON, 1 min OFF
2 min ON, 1 min OFF
4 min ON.
Max distance
Back Squats
5,5,5,5,5 (try to increase the weight for each of the five sets)
Dips
3 X max reps (90 second recoveries, use assistance if necessary)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 1 min OFF
2 min ON, 1 min OFF
1 min ON, 1 min OFF
2 min ON, 1 min OFF
4 min ON.
Max distance
Saturday 1-15-11
Skill practice:
Bench press
5x5 (keep the weight the same)
Strength & Conditioning:
First,
25 pushups
Then,
21-15-9
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Then,
50 steps of lunges
Endurance:
Rest Day
Bench press
5x5 (keep the weight the same)
Strength & Conditioning:
First,
25 pushups
Then,
21-15-9
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Then,
50 steps of lunges
Endurance:
Rest Day
Friday 1-14-11
Skill Practice:
Rest Day
Strength & Conditioning:
3 Rounds of...
1 minute - DB Thrusters (men 25 lbs, women 15 lbs)
1 minute - Box Jumps
1 minute - Pushups
1 minute - Squats
1 minute - Row (calories)
1 minute - REST
*Running clock. You will lose time transitioning. Do your best to keep a running total.
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 minutes ON, 1 minute OFF
Rest Day
Strength & Conditioning:
3 Rounds of...
1 minute - DB Thrusters (men 25 lbs, women 15 lbs)
1 minute - Box Jumps
1 minute - Pushups
1 minute - Squats
1 minute - Row (calories)
1 minute - REST
*Running clock. You will lose time transitioning. Do your best to keep a running total.
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 minutes ON, 1 minute OFF
Thursday 1-13-11
Skill Practice:
Deadlift
5 x 5 reps (try to keep the same for all five sets.)
Box Jumps
2 Rounds of...
1 Min - Max Reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode
Swim - 800 meters
Bike - 15 miles
Run - 2 miles
Row - 3000 meters
Deadlift
5 x 5 reps (try to keep the same for all five sets.)
Box Jumps
2 Rounds of...
1 Min - Max Reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode
Swim - 800 meters
Bike - 15 miles
Run - 2 miles
Row - 3000 meters
Wednesday 1-12-11
Skill Practice:
Pullups
3 x max reps (90 second rest)
GhD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
On the Minute, Every minute: 15 minutes
5 Pushups
10 Swings (men 50 lbs, women 30 lbs)
15 Squats
*Scale back the numbers if you can't complete the reps within a minutes. Rest a minute if you fail to finish the reps.
Endurance:
Pick a mode
Swim 2 x 10 minutes (2 min rest)
Bike 2 x 20 minutes (2 min rest)
Run 2 x 12 minutes (2 min rest)
Row 2 x 10 minutes (2 min rest)
Pullups
3 x max reps (90 second rest)
GhD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
On the Minute, Every minute: 15 minutes
5 Pushups
10 Swings (men 50 lbs, women 30 lbs)
15 Squats
*Scale back the numbers if you can't complete the reps within a minutes. Rest a minute if you fail to finish the reps.
Endurance:
Pick a mode
Swim 2 x 10 minutes (2 min rest)
Bike 2 x 20 minutes (2 min rest)
Run 2 x 12 minutes (2 min rest)
Row 2 x 10 minutes (2 min rest)
Tuesday 1-11-11
Skill Practice:
Overhead Squats 8 x 2 reps (45 second rest)
Strength & Conditioning:
For time...
Run 800 meters
then,
20-16-12-8
Weighted Step Ups
Thrusters
Situps
then,
Ru 800 meters
*You can use either a barbell or dumbells, but you have to use the same weights for Thrusters! Choose wisely
Endurance:
Rest Day
Post your comments and results, note the weight used.
Overhead Squats 8 x 2 reps (45 second rest)
Strength & Conditioning:
For time...
Run 800 meters
then,
20-16-12-8
Weighted Step Ups
Thrusters
Situps
then,
Ru 800 meters
*You can use either a barbell or dumbells, but you have to use the same weights for Thrusters! Choose wisely
Endurance:
Rest Day
Post your comments and results, note the weight used.
Monday 1-10-11
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
9 Hang Clean (men 65 lbs, women 45 lbs)
15 Pushups
15 Hanging Leg Raise
21 Squats
Endurance:
Pick one mode
Swim - 3 x 300 meters (2 min rest)
Bike 4 x 2 miles (2 min rest)
Run 6 x 400 meters (2 min rest)
Row 3 x 500 meters (2 min rest)
Rest Day
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
9 Hang Clean (men 65 lbs, women 45 lbs)
15 Pushups
15 Hanging Leg Raise
21 Squats
Endurance:
Pick one mode
Swim - 3 x 300 meters (2 min rest)
Bike 4 x 2 miles (2 min rest)
Run 6 x 400 meters (2 min rest)
Row 3 x 500 meters (2 min rest)
Saturday 1-8-11
Skill Practice:
Pushups
3 x max reps (1 minute recoveries)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
For time...
First,
Row 1000 meters
then,
21-18-15-12-9
DB Thrusters (men 30 lbs, women 20 lbs)
Box Jumps
then,
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 3 minutes OFF
Pushups
3 x max reps (1 minute recoveries)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
For time...
First,
Row 1000 meters
then,
21-18-15-12-9
DB Thrusters (men 30 lbs, women 20 lbs)
Box Jumps
then,
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 3 minutes OFF
Friday 1-7-11
Skill Practice:
Deadlift
3,3,3,3,3,3,3 (try to increase the weight each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Deadlift
3,3,3,3,3,3,3 (try to increase the weight each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Thursday 1-6-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
Plank hold 1 minute
10 Push Press (men 75 lbs, women 50 lbs)
15 SDHP (men 75 lbs, women 50 lbs)
Row 250 meters
Endurance:
Pick a mode -
Swim - 20 minutes
Bike - 45 minutes
Run - 30 minutes
Row - 20 minutes
Rest Day
Strength & Conditioning:
5 Rounds for time...
Plank hold 1 minute
10 Push Press (men 75 lbs, women 50 lbs)
15 SDHP (men 75 lbs, women 50 lbs)
Row 250 meters
Endurance:
Pick a mode -
Swim - 20 minutes
Bike - 45 minutes
Run - 30 minutes
Row - 20 minutes
Wednesday 1-5-11
Skill Practice:
Push Press
5,5,5,5,5 (try to increase the weight each of the five sets)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
Rest day
Endurance:
Pick one of the following
Swim - 3 x 200 meters (2 minute recoveries)
Bike - 4 x 2 miles (2 minute recoveries)
Run - 4 x 800 meters (2 minute recoveries)
Row - 3 x 750 meters (2 minute recoveries)
Push Press
5,5,5,5,5 (try to increase the weight each of the five sets)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
Rest day
Endurance:
Pick one of the following
Swim - 3 x 200 meters (2 minute recoveries)
Bike - 4 x 2 miles (2 minute recoveries)
Run - 4 x 800 meters (2 minute recoveries)
Row - 3 x 750 meters (2 minute recoveries)
Tuesday 1-4-11
Skill Practice:
Deadlifts
5 x 5 reps (pick one weight and try to maintain it for all 5 sets)
Situps
3 x max reps (3 min rest)
Strength & Conditioning:
For time...
-First,
5 Rounds of...
5 Pullups
10 Push Press (men 75 lbs, women 50 lbs)
15 Squats
-then,
Run 800 meters
-then,
5 Rounds of...
5 Rounds of...
5 Pullups
10 Push Press (men 75 lbs, women 50 lbs)
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Deadlifts
5 x 5 reps (pick one weight and try to maintain it for all 5 sets)
Situps
3 x max reps (3 min rest)
Strength & Conditioning:
For time...
-First,
5 Rounds of...
5 Pullups
10 Push Press (men 75 lbs, women 50 lbs)
15 Squats
-then,
Run 800 meters
-then,
5 Rounds of...
5 Rounds of...
5 Pullups
10 Push Press (men 75 lbs, women 50 lbs)
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Monday 1-3-11
Skill Practice:
Front Squat
5,5,5,5,5 (try to increase the weight each set of 5)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
For time...
Run 400 meters (use 5.0 incline)
21 Overhead Squats (men 65 lbs, women 45 lbs)
15 Pullups
Endurance:
Rest Day
Front Squat
5,5,5,5,5 (try to increase the weight each set of 5)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
For time...
Run 400 meters (use 5.0 incline)
21 Overhead Squats (men 65 lbs, women 45 lbs)
15 Pullups
Endurance:
Rest Day
Saturday 1-1-11
Happy New Years! Let's get it going.
Skill Practice:
Push Press
5,5,5,5,5,5 (try to increase the weight each set)
Hip Extensions
3 x 20 reps (perform each set of 20 unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1 k
Bike 10 miles
Run 3 miles
Row 5000 meters
Skill Practice:
Push Press
5,5,5,5,5,5 (try to increase the weight each set)
Hip Extensions
3 x 20 reps (perform each set of 20 unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1 k
Bike 10 miles
Run 3 miles
Row 5000 meters
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