Skill & Strength:
Rest Day
Conditioning:
As Many Rds Possible: 20 minutes
Run 400 meters
Pullups - Max reps
*you get one chance to do as many pullups possible, then it's back to the run.
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thursday 6-30-11
Strength & Skill:
Deadlifts
5,5,5,5,5,5 (increase the weight for each of the 6 sets)
Pushups
3 x max reps (2 minutes recoveries)
Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 85 lbs, women 50 lbs)
15 Hanging Knees-2-Elbow
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recovery)
Bike 5 x 1000 meters (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 5 x 300 meters (1 minute recovery)
Deadlifts
5,5,5,5,5,5 (increase the weight for each of the 6 sets)
Pushups
3 x max reps (2 minutes recoveries)
Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 85 lbs, women 50 lbs)
15 Hanging Knees-2-Elbow
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recovery)
Bike 5 x 1000 meters (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 5 x 300 meters (1 minute recovery)
Wednesday 6-29-11
Skill & Strength:
Back Squats
7 x 5 reps (maintain the greatest weight possible for all 7 sets)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Back Squats
7 x 5 reps (maintain the greatest weight possible for all 7 sets)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Tuesday 6-28-11
Skill & Strength:
Press
5 x 5 reps (maintain the heaviest weight possible for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
3 Rounds of...
Row 500 meters
25 Burpees
25 Swings (men 55 lbs, women 35 lbs)
Run 400 meters
Endurance:
Rest Day
Press
5 x 5 reps (maintain the heaviest weight possible for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
3 Rounds of...
Row 500 meters
25 Burpees
25 Swings (men 55 lbs, women 35 lbs)
Run 400 meters
Endurance:
Rest Day
Monday 6-27-11
Skill & Strength:
Rest Day
Conditioning:
Row 1000 meters
then,
21-15-9 for time...
SDHP (men 65 lbs, women 45 lbs)
Thrusters (men 65 lbs, women 45 lbs)
Jumping Lunges (always 15 each leg)
Endurance:
Pick a mode...
Swim 500 meter TT
Bike 5 miles TT
Run 2 miles TT
Row 3000 meters TT
Rest Day
Conditioning:
Row 1000 meters
then,
21-15-9 for time...
SDHP (men 65 lbs, women 45 lbs)
Thrusters (men 65 lbs, women 45 lbs)
Jumping Lunges (always 15 each leg)
Endurance:
Pick a mode...
Swim 500 meter TT
Bike 5 miles TT
Run 2 miles TT
Row 3000 meters TT
Saturday 6-25-11
Skill & Strength:
Front Squat
12 x 3 reps (45 second recoveries)
Conditioning:
Rest day
Endurance:
Pick a mode - swim, bike, run, row
12 rounds of...
1 minute. ON, 30 seconds OFF
Friday 6-24-11
Skill & strength:
Deadlifts
7,7,5,5,3,3 (Increase the weight each set)
Dips
3 x max reps (2 min recoveries)
Conditioning:
For time...
Run 800 meters
30 2DBs Ground-2-OH (men 40 lbs, women 20 lbs)
Run 800 meters
Endurance:
Rest Day
Deadlifts
7,7,5,5,3,3 (Increase the weight each set)
Dips
3 x max reps (2 min recoveries)
Conditioning:
For time...
Run 800 meters
30 2DBs Ground-2-OH (men 40 lbs, women 20 lbs)
Run 800 meters
Endurance:
Rest Day
Thursday 6-23-11
Skill & Strength:
Rest Day
Conditioning:
25-20-15-10 for time...
Pullups
KB Swings (men 50 lbs, women 30 lbs)
Box Jumps
OH Squats (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 300 meters (rest 2 minutes)
Bike 3 x 3 miles (rest 2 minutes)
Run 3 x 1200 meters (rest 2 minutes)
Row 3 x 800 meters (rest 2 minutes)
Rest Day
Conditioning:
25-20-15-10 for time...
Pullups
KB Swings (men 50 lbs, women 30 lbs)
Box Jumps
OH Squats (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 300 meters (rest 2 minutes)
Bike 3 x 3 miles (rest 2 minutes)
Run 3 x 1200 meters (rest 2 minutes)
Row 3 x 800 meters (rest 2 minutes)
Wednesday 6-22-11
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five)
Conditioning:
"Gifford"
As Many Rds Possible: 20 minutes
6 Burpee-Box Jumps
22 Swings (men 55 lbs, women 35 lbs)
83 Squats
28 Situps
Endurance:
Pick a mode...
Swim 800 meters TT
Bike 10 miles
Run 5k
Row 3k
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five)
Conditioning:
"Gifford"
As Many Rds Possible: 20 minutes
6 Burpee-Box Jumps
22 Swings (men 55 lbs, women 35 lbs)
83 Squats
28 Situps
Endurance:
Pick a mode...
Swim 800 meters TT
Bike 10 miles
Run 5k
Row 3k
Tuesday 6-21-11
Skill & Strength:
Thrusters
7,7,5,5,3,3 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1 min OFF
Thrusters
7,7,5,5,3,3 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1 min OFF
Monday 6-20-11
Skill & Strength:
Press
7,7,5,5,3,3 (increase the load each time)
Conditioning:
For time...
Row 50 Calories
50 Lunges (not each leg)
50 Swings (men 55 lbs, women 35 lbs)
50 Burpees
Run 50 calories
Endurance:
Rest Day
Press
7,7,5,5,3,3 (increase the load each time)
Conditioning:
For time...
Row 50 Calories
50 Lunges (not each leg)
50 Swings (men 55 lbs, women 35 lbs)
50 Burpees
Run 50 calories
Endurance:
Rest Day
Saturday 6-18-11
Skill & Strength:
Pullups
3 x max reps (2 min rest)
GHD Situps 3 x 15 (perform each set unbroken)
Hip Extensions 3 x 12 reps (perform each set unbroken, add weight if possible)
Conditioning:
3 Rounds of 1 minute at each station.
Row (calories)
Wall Ball
SDHP
Box Jumps
Push Press
rest
Endurance:
Pick a mode...
Swim 10 x 50 meters (On the Minute, Every minute)
Bike .25 miles (On the minute, Every minute)
Run 30 Calories (ON the minute, Every minute)
Row 250 meters (On the minutes, Every minute)
*stop when you fail you complete the distance in the minute
Pullups
3 x max reps (2 min rest)
GHD Situps 3 x 15 (perform each set unbroken)
Hip Extensions 3 x 12 reps (perform each set unbroken, add weight if possible)
Conditioning:
3 Rounds of 1 minute at each station.
Row (calories)
Wall Ball
SDHP
Box Jumps
Push Press
rest
Endurance:
Pick a mode...
Swim 10 x 50 meters (On the Minute, Every minute)
Bike .25 miles (On the minute, Every minute)
Run 30 Calories (ON the minute, Every minute)
Row 250 meters (On the minutes, Every minute)
*stop when you fail you complete the distance in the minute
Friday 6-17-11
Skill & Strength:
Back Squats
12 x 3 reps (30 second recoveries)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Back Squats
12 x 3 reps (30 second recoveries)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Thursday 6-16-11
Skill & Strength:
Push Press
12 x 3 reps (45 second rest)
*Make the weight as heavy as possible for all 12 sets of 3 reps.
Conditioning:
50-40-30-20-10
Swings (men 55 lbs, women 35 lbs)
Steps of OH walking Lunge (not each leg!; men hold a 35 lb DB, women hold 20 lb DB)
Endurance:
Rest Day
Push Press
12 x 3 reps (45 second rest)
*Make the weight as heavy as possible for all 12 sets of 3 reps.
Conditioning:
50-40-30-20-10
Swings (men 55 lbs, women 35 lbs)
Steps of OH walking Lunge (not each leg!; men hold a 35 lb DB, women hold 20 lb DB)
Endurance:
Rest Day
Wednesday 6-15-11
Skill & Strength:
Rest Day
Conditioning:
For time...
21 Deadlift (men 100 lbs, women 75 lbs)
30 Box Jumps
15 Deadlifts
20 Box Jumps
9 Deadlifts
10 Box Jumps
then,
Row 2000 meters
Endurance:
Pick a mode
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 meters (90 sec rest)
Row 5 x 500 meters (1 min rest)
Rest Day
Conditioning:
For time...
21 Deadlift (men 100 lbs, women 75 lbs)
30 Box Jumps
15 Deadlifts
20 Box Jumps
9 Deadlifts
10 Box Jumps
then,
Row 2000 meters
Endurance:
Pick a mode
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 meters (90 sec rest)
Row 5 x 500 meters (1 min rest)
Tuesday 6-14-11
Skill & Strength :
Pullips
3 x max reps (2 min rest)
Conditioning:
5 rounds for time...
15 SDHP (men 75 lbs, women 55 lba)
15 Thrusters (men 75 lba, women 55 lbs)
Endurance
Pock a mode - swim, bike, run, row
5 min on, 2:30 off
6 min on, 3:00 off
7 min on.
Pullips
3 x max reps (2 min rest)
Conditioning:
5 rounds for time...
15 SDHP (men 75 lbs, women 55 lba)
15 Thrusters (men 75 lba, women 55 lbs)
Endurance
Pock a mode - swim, bike, run, row
5 min on, 2:30 off
6 min on, 3:00 off
7 min on.
Monday 6-13-11
Skill & Strength :
Back Squat
7 x 7 reps (maintains the same weight for all seven sets)
Conditioning :
Rest
ENDURANCE :
PICK A MODE - SWIM, BIKE, RUN, ROW
20 minute time trial
Back Squat
7 x 7 reps (maintains the same weight for all seven sets)
Conditioning :
Rest
ENDURANCE :
PICK A MODE - SWIM, BIKE, RUN, ROW
20 minute time trial
Saturday 6-11-11
Skill & Strength:
Rest Day
Conditioning:
For time...
100 DB Squat Clean Thruster
200 Situps
*Every Min, On Min 3 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Rest Day
Conditioning:
For time...
100 DB Squat Clean Thruster
200 Situps
*Every Min, On Min 3 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Friday 6-10-11
Skill & Strength:
Sumo Deadlift
12 sets of 3-5 reps (30 second recoveries)
Conditioning:
90 seconds ON, 90 seconds OFF x 8 Rounds
5 Pullups
5 Hang Clean
5 Burpees
*In each 90 second get as many rounds of the sequence as possible
Endurance:
Pick a mode
Swim 10 x 50 meters (30 second recoveries)
Bike 5 x 2 miles (1 minute recoveries)
Run 4 x 800 meters (1 minute recoveries)
Row 6 x 250 meters (30 second recoveries)
Sumo Deadlift
12 sets of 3-5 reps (30 second recoveries)
Conditioning:
90 seconds ON, 90 seconds OFF x 8 Rounds
5 Pullups
5 Hang Clean
5 Burpees
*In each 90 second get as many rounds of the sequence as possible
Endurance:
Pick a mode
Swim 10 x 50 meters (30 second recoveries)
Bike 5 x 2 miles (1 minute recoveries)
Run 4 x 800 meters (1 minute recoveries)
Row 6 x 250 meters (30 second recoveries)
Thursday 6-9-11
Skill & Strength:
Press
7,5,5,5,3 (try to increase the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Press
7,5,5,5,3 (try to increase the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Wednesday 6-8-11
Skill & Strength:
Front Squats
3,3,3,3,3 (try to increase the weight for all five sets)
Pushups
3 x 1 minute - max reps (2 minutes recoveries)
Conditioning:
3 Rounds for time...
400 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Rest Day
Front Squats
3,3,3,3,3 (try to increase the weight for all five sets)
Pushups
3 x 1 minute - max reps (2 minutes recoveries)
Conditioning:
3 Rounds for time...
400 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Rest Day
Tuesday 6-7-11
Skill & Strength:
Rest Day
Conditioning:
Perform 8 Rounds of 20 seconds ON, 10 seconds OFF @ each station
Pullups - *Hang on the pullup bar if pullups aren't possible
Pushups
Situps
Squats
*Perform all eight rounds of a the first exercise before moving on.
Endurance:
Pick a mode...
Swim 2 x 500 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 1 mile (2 min rest)
Row 2 x 2000 meters (2 min rest)
Rest Day
Conditioning:
Perform 8 Rounds of 20 seconds ON, 10 seconds OFF @ each station
Pullups - *Hang on the pullup bar if pullups aren't possible
Pushups
Situps
Squats
*Perform all eight rounds of a the first exercise before moving on.
Endurance:
Pick a mode...
Swim 2 x 500 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 1 mile (2 min rest)
Row 2 x 2000 meters (2 min rest)
Monday 6-6-11
Skill & Strength:
Hang power clean
12 X 3 reps (maintain the same weight, but make it as heavy as possible )
*30 second rest
Conditioning:
21-15-12-6 for time...
Box jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Push press e/ DBs (men 30 lbs, women 20 lbs)
Endurance:
Pick a mode - swim, bike, run, row
5 rounds for Max distance
3 min ON, 1 min OFF
Hang power clean
12 X 3 reps (maintain the same weight, but make it as heavy as possible )
*30 second rest
Conditioning:
21-15-12-6 for time...
Box jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Push press e/ DBs (men 30 lbs, women 20 lbs)
Endurance:
Pick a mode - swim, bike, run, row
5 rounds for Max distance
3 min ON, 1 min OFF
Saturday 6-4-11
Skill & Strength :
Press
5 x 5. Reps (maintain the same weight for all five sets)
Conditionimg:
4 rounds for time...
Run 400 meters
21 swings
12 pullups
Endurance:
rest day
Press
5 x 5. Reps (maintain the same weight for all five sets)
Conditionimg:
4 rounds for time...
Run 400 meters
21 swings
12 pullups
Endurance:
rest day
Friday 6-3-11
Skill & Strength:
Rest Day
Conditioning:
4 Rounds for time...
Row 500 meters
21 Squats
12 Pushups w/ hand raise
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Rest Day
Conditioning:
4 Rounds for time...
Row 500 meters
21 Squats
12 Pushups w/ hand raise
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Thursday 6-2-11
Skill & Strength:
Back Squats
7 x 5 reps (try to maintain the same weight for all seven sets)
Conditioning:
4 Rounds of 5 minutes ON, 2 minutes OFF...
*In each five minutes:
Run 600 meters (.37 miles)
15 Burpees
Push Press - max reps for the remaining time (men 65 lbs, women 45 lbs)
Goal is to complete as many push presses as possible.
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Back Squats
7 x 5 reps (try to maintain the same weight for all seven sets)
Conditioning:
4 Rounds of 5 minutes ON, 2 minutes OFF...
*In each five minutes:
Run 600 meters (.37 miles)
15 Burpees
Push Press - max reps for the remaining time (men 65 lbs, women 45 lbs)
Goal is to complete as many push presses as possible.
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
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