Friday 9-30-11

Skill & Strength:
Back Squat
5,5,5,5,5,5 (increase the weight each set)
Planks
3 x max time (1 minute rest)


Conditioning:
3 Rounds for time...
1 Rounds is consists of"
Row 500 meters
then,
3 sets of,
15 Swings (men 50 lbs, women 35 lbs)
12 Squats (men 50 lbs, women 35 lbs)
9 Pushups
then after 3 rounds,
Run 400 meters


Conditioning:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 minute OFF
*max distance

Thursday 9-29-11

Skill & Strength:
Push Press
5,5,5,5,5,5 (Increase the weight each set)
Hip Extensions
3 x 20 reps (unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 100 meters (30 second rest)
Bike 10 x 2k (1 minute rest)
Run 8 x 400 meters (1 minute rest)
Row 8 x 750 meters (1 minute rest)

Wedensday 9-28-11

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load each set)


Conditioning:
For time...
Row 1000 meters
50 DB Thrusters (men 25 lbs, women 15 lbs)
30 Pullups


Endurance:
Rest Day

Tuesday 9-27-11

Skill & Strength:
Rest Day


Conditioning:
4 Rounds of...
4 minutes ON, 1 min OFF
3 OH Squats (men 90 lbs, women 60 lbs)
6 Burpees
12 Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial

Monday 9-26-11

Skill & Strength:
Pullups
3 x max reps (2 minute recoveries)
Pushups
3 x max reps (2 minute recoveries)


Conditioning:
AMRAP: 20 minutes
20 Steps OH Walking Lunges - 10L/10R (men 30 lbs, women 20 lbs)
20 Pike Situps
20 Calories Row


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.

Sunday 9-25-11

Rest Day

Saturday 9-24-11

Skill & Strength:
Back Squats
7,7,7,7,7 (increase the load each set)
GHD Situps
3 x 20 reps (perform each set unbroken)


Conditioning:
Every Minute, On the Minute (EMOM): 20 minutes
7 Swimgs (men 55 lbs, women 35 lbs)
10 Pushups
12 Jumping Lunges (6R/6L)


Endurance:
Rest Day

Friday 9-23-11

Skill & Strength:
Rest Day


Conditioning:
3 Rounds for time...
Row 500 meters
21 Thrusters (men 45 lbs, women 30 lbs)
Run 800 meters


Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3k
Row 5000 meters

Thursday 9-22-11

Skill & Strength:
OH Squats
5,5,5,5,5,5 (increase the load for all six sets)


Conditioning:
For time...
5 Burpees
10 Deadlifts (men 135, women 90 lbs)
15 GHD Situps
5 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
10 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
15 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
20 Box Jumps


Endurance:
Pick a mode...
Swim 5 x 400 meters (2 min recovery)
Bike 5 x 5k (2 min recovery)
Run 5 x 1k (2 min recovery)
Row 5 x 1500 meters (2 min recovery)

Wednesday 9-21-11

Skill & Strength:
Sumo Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2 minute recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 minute OFF
*max distance

Tuesday 9-20-11

Skill & Strength:
Push Press
5,5,5,5,5 (increase the weight each set)


Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups


Endurance;
Rest Day

Monday 9-19-11

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 for time...
Row (Calories)
DB Thrusters (men 20 lbs, women 15 lbs)
SDHP (men 65 lbs, women 45 lbs)
Box Jumps
Push Press (men 65 lbs, women 45 lbs)


Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3 mile
Row 5000 meters

Sunday 9-18-11

Rest Day

Satuday 9-17-11

Skill & Strength:
Lunges
5 x 10 steps (5L/5R)
*use as heavy a weight as possible


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 1 min OFF

Friday 9-16-11

Skill & Strength:
GHD Situp
3 x 20 reps (unbroken sets, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken sets, use weight if possible)


Conditioning:
4 Rounds for time...
15 SDHP (men 70 lbs, women 55 lbs)
20 Dips
Run 25 Calories


Endurance:
Rest Day

Thursday 9-15-11

Skill & Strength:
Rest Day


Conditioning:
21-15-9
Thrusters (men 80 lbs, women 55 lbs)
Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
2 Rounds of...
12 minutes ON, 3 minutes OFF

Wednesday 9-14-11

Skill & Strength:
Front Squats
5 x 5 reps (maintain the heaviest load possible for all five sets)


Conditioning:
For time...
50 Calories Run
50 Push Press
50 Hip Extensions
50 Hanging Knees-2-Elbow
50 Swings (men 50 lbs, women 35 lbs)
50 Steps Lunges
50 Calories Row


Endurance:
Pick a mode
Swim 5 x 100 meters (30 sec rest)
Bike 5 x 800 meters (30 sec rest)
Run 5 x 400 meters (30 sec rest)
Row 5 x 300 meters (30 second rest)

Tuesday 9-13-11

Skill & Strength:
Deadlifts
5,5,5,5,5 (increase the load each set if possible)
Pushups
3 x max reps (2 minute recovery)


Conditioning;
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial

Monday 9-12-11

Skill & Strength:
Pullups
3 max reps (2 minute recoveries)
GHD Situps
3 x 20 reps (perform each set unborken, use weight if possible)


Conditioning:
3 Rounds of...
Run 800 or Row 750
30 Swings (men 50 lbs, women 35 lbs)
30 Hanging Knees-2-Elbow


Endurance:
Rest Day

Sunday 9-11-11

Rest Day

Saturday 9-10-11

Skill & Strength:
OH Squats
5 x 5 reps (maintain the highest weight possible)

Conditioning:
4 rounds for time..
Row 500 meters
20 jumping lunges (10R/10L)
15 pushups
20 oh situps (men 30 lbs, women 20 lbs)

Endurance
Pick a mode - swim, bike, run, row
5 rounds of...
3 minutes ON, 1 minute OFF

Friday 9-9-11

Skill & Strength:
Push Press
7,7,5,5,5,3,3 (Increase the load each set)
GHD Situps
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k (3.1 miles)
Row 3500 meters

Thursday 9-8-11

Skill & Strength:
Deadlifts
7 x 5 reps (maintain the highest load for all seven sets)


Conditioning:
4 Rounds of:
Weighted OH Situps (men 25 lbs, women 15 lbs) - Max reps 1 minute
Pushups - Max reps 1 minute
Supine Row (body rows, as close to parallel to ground as possible) - Max reps 1 minute
Choose: 400 m Run, 500 m Row, 1000 m BIke
Rest 2-5 mintutes


Endurance:
Rest Day

Wednesday 9-7-11

Skill & Strength:
Rest Day

Conditioning:
AMRAP: 20 minutes
12 Front Squats (men 95 lbs, women 65 lbs)
12 Burpees
12 OH Situps (men 25 lbs, women 15 lbs)

Endurance:
Pick a mode - swim, bike, run, row
2 x 12 minutes (2 min recovery)
*Max distance

Tuesday 9-6-11

Skill & slStrength:
Back squat
7rm (find Max weight for 7 consecutive reps)

Conditioning:
For time...
50 deadlifts (men 135, women 95)
Run 400 meters
30 pullups
30 dips
Run 800 meters
30 dips
30 pullups
Run 400 meters
50 deadlifts

Endurance:
Pick a mode - swim, bike, run, row
15 minute time trial

Monday 9-5-11

Skill & Strength:
Pullups
3 x max reps (2 minute recovery)
GHD Situps
3 x 20 reps (perform each set unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 4 x 200 meters (2 minutes rest)
Bike 4 x 3 miles (2 minutes rest)
Run 4 x 800 meters (2 minutes rest)
Row 4 x 600 meters (2 minutes rest)

Sunday 9-4-11

Rest Day

Satruday 9-3-11

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
500 meter Row
12 1-Arm Thrusters 12R/12L (men 35 lbs, women 25 lbs)
15 GHD Situps


Endurance:
Pick a mode...
Swim 800 meters
Bike 10 miles
Run 5 miles
Row 5000 meters

Friday 9-2-11

Skill & Strength:
Press
7 x 5 reps (maintain all the same weight for all seven sets)


Conditioning:
4 Rounds for time...
15 SDHP (men 75 lbs, women 50 lbs)
20 Pushups
12 Front Squats (men 75 lbs, women 50 lbs)
20 Hanging Leg Raise
9 Push Press (men 75 lbs, women 50 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Minutes On, 1 min OFF
2 min ON, 30 seconds OFF
1 min ON, 1 min OFF
2 min ON, 30 seconds OFF
4 min ON.