Wednesday 2-1-12

Skill & Strength:
Deadlifts
6 x 5 reps (maintain the greatest load for all six sets)


Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
21 swings (men 50 lbs. women 35 lbs
12 pullups


Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
7 minutes ON. 2 minutes OFF

Tuesday 1-31-12

Skill & Strength:
Overhead Squats
8 x 2 reps (maintain the heaviest load for all 8 sets)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 8 x 100 meters (30 sec rest)
Bike 10 x 1k (30 second rest)
Run 10 x 200 meters (30 second rest)
Row 8 x 250 meters (30 second rest)

Monday 1-30-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken, use weight if necessary)
Hip Extensions
3 x 20 reps (perfrom each set unbroken, use weight if necessary)


Conditioning:
3 Rounds for time...
Run 400 meters
21 Burpees
Row 500 meters


Endurance:
Rest Day

Sunday 1-29-12

Rest Day

Saturday 1-28-12

Skill & Strength:
Overhead Squats
8 x 2 reps (maintain the same weight for all eight sets)


Conditioning:
AMRAP: 15 minutes
7 Burpees
7 Overhead Squats (men 75 lbs, women 50 lbs)
7 C2B Pullups (chest to bar)


Endurance:
Pick a mode - swim, bike, run, row
5 rounds of...
5 minutes ON, 2:00 OFF

Friday 1-27-12

Skill & Strength:
Deadlifts
7 x 5 reps (maintain the highest possible load for all seven sets)
GHD Situps
3 x 20 reps (perform all sets unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
10 rounds of...
90 seconds ON, 30 seconds OFF

Thursday 1-26-12

Skill & Strength:
Push Press
5 x 5 (maintain the same weight for all five sets)

Conditioning:
AMRAP: 20 minutes
Row 500
15 SDHP (men 80 lbs, women 55 lbs)
15 pushups


Endurance:
Rest Day

Wednesday 1-25-12

Skill & Strength:
Rest Day


Conditioning:
10-9-8-7-6-5-4-3-2-1
Thrusters (men 75 lbs, women 55 lbs)
Plyo Lunge each leg
Pullups


Endurance:
Pick a mode...
Swim 1 mile
Bike 20 miles
Run 5 miles
Row 10k

Tuesday 1-24-12

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


Conditioning:
21-15-9 for time...
Swings (men 55 lbs, women 35 lbs)
Box jumps
Burpees


Endurance:
Pick a mode...
Swim 4 x 300 meters (3 min rest)
Bike 4 x 3 miles (3 min rest)
Run 4 x 1k (2 min rest)
Row 4 x 1k (2 min rest)

Monday 1-23-12

Skill & Strength:
Pushups
3 x Max Reps (2:00 recovery)
Pullups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
4 rounds of...
6 minutes ON, 2:00 OFF
Max distance

Sunday 1-22-12

Rest Day

Saturday 1-21-12

Skill & Strength:
Rest Day


Conditioning:
For time...
Run 800 meters
then,
21-15-9
Front Squat (men 105 lbs, women 75 lbs)
DB Ground-2-overhead Left (men 35 lbs, women 20 lbs)
DB Ground-2-overhead Right (men 35 lbs, women 20 lbs)
then,
Run 800 meters


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

Friday 1-20-12

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load on each of the six reps)
Dips
3 x max reps (90 second rest)


Conditioning:
5 Rounds of...
Run 400 meters
15 Deadlifts (men 135 lbs, women 95 lbs)
15 Pushups
25 Situps


Endurance:
Pick a mode...
Swim 5 x 200 meters (90 second recovery)
Bike 5 x 2 miles (90 second recovery)
Run 5 x 1k (90 second recovery)
Row 5 x 750 meters (90 second recovery)

Thursday 1-19-12

Skill & Strength:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
12 Rounds of...
30 seconds ON, 0:30 OFF

Wednesday 1-18-12

Skill & Strength:
GHD SItups
3 x 20 reps
Hip Extensions
3 x 20 reps


Conditioning:
2 Rounds for time...
Row 50 Calories
50 Pushup (raise hands off ground while lying on ground, then pushup - unload)
40 Swings (men 55 lbs, women 35 lbs)
30 Squats
20 Box Jumps
10 Pullups


Endurance:
Rest Day

Tuesday 1-17-12

Skill & Strength:
Rest Day


Conditioning:
3 Rounds for time...
50 Double Unders
15 Hang Squat Cleans (men 95 lbs, women 65 lbs)
30 Swings (men 55 lbs, women 35 lbs)
15 Pullups


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

Monday 1-16-12

Skill & Strength:
Push Press
7 x 5 reps (maintain the highest load for each of the 7 sets)


Conditioning:
Overhead walking Lunges 50 steps (men 25 lbs, women 15 lb-DB)
Row 750 meters
50 Thrusters (men 45 lbs women 30 lbs)
30 Box Jumps


Endurance
Pick a mode...
Swim 4 x 300 meters (90 second rest)
Bike 4 x 3 miles (90 second rest)
Run 4 x 1k (90 second rest)
Row 4 x 750 meters (90 second rest)

Sunday 1-15-12

Rest Day

Saturday 1-14-12

Skill & Strength:
Pushups
3 x Max reps (90 second recoveries)
Dips
3 x Max reps (90 second recoveries)


Conditioning:
5 Rounds for time...
12 Thrusters (Men 30 lbs, women 20 lbs)
12 Deadlifts (Men 135 lbs, women 95 lbs)
20 Overhead Situps (men 30 lbs, women 20 lbs)


Endurance:
Rest Day

Friday 1-13-12

Skill & Strength:
Rest Day


Conditioning:
"Unlucky"
10! (10-9-8-7-6-5-4-4-3-2-1) for time...
Single DB ground-2-overhead (men 40 lbs, women 20 lbs) 1L/1R = 1
Pullups
Burpees


Endurance:
Pick a mode...
Swim 5 x 400 meters (1 min recovery)
Bike 5 x 2 miles (1 min recovery)
Run 4 x 1k (1 min recovery)
Row 4 x 750 meters (1 min recovery)

Thursday 1-2-12

Skill & Strength:
Ghd Situps
3 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)


Conditioning:
For time...
Row 500 meters
40 Squats
30 Swings (men 55 lbs, women 35 lbs)
20 Pullups
10 Burpees
20 Pushups
30 Thrusters (men 80 lbs, women 60 lbs)
40 Lunges
Run 50 Calories


Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 30 sec OFF
2 min ON, 1 min OFF
3 min ON, 1:30 OFF
4 min ON, 2 min OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
max distance

Wednesday 1-11-12

Skill & Strength:
Overhead Squats
7,7,5,5,5,3,3
Pullups
3 x max reps (90 second recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 25 meters (30 seconds rest)
Bike 8 x 400 meters (30 seconds rest)
Run 9 x 1 min ON, 1 min OFF
Row 5 x 500 meters (2:00 rest)

Tuesday 1-10-12

Skill & Strength:
Deadlifts
7,7,5,5,3,3 (increase the load for each set)


Conditioning:
AMRAP: 20 minutes
5 Hang Squat Cleans (men 75 lbs, women 55 lbs)
10 Pushups
50 Single Jump Rope (sub 15 Jumping Lunges)


Endurance:
Rest Day

Monday 1-9-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
Lunge 100 feet
20 GHD Situps
20 Hip Extensions
12 pullips


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
*Cover as much distance possible in twenty minutes

Sunday 1-8-12

Rest Day

Saturday 1-7-12

Skill & Strength:
Back Squats
5RM (work your way and find your max load for five consecutive reps)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 8 x 100 meters (30 second recovery)
Bike 8 x 1k (30 second recovery)
Run 8 x 300 meters (30 second recovery)
Row 8 x 250 meters (30 second recovery)

Friday 1-6-12

Skill & Strength:
Dips
3 x max reps (60 sec recovery)
Situps
3 x 1 minute - Max Reps (60 second recovery)


Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
30 Pullups


Endurance:
Rest Day

Thursday 1-5-12

Skill & Strength:
Rest Day


Conditioning:
3 Rounds for time...
Row 500 meters
12 Deadlifts (Men 135 lbs, women 95 lbs)
21 Box Jumps


Endurance:
Pick a mode...
Swim 1200 meters
Bike 20 miles
Run 5 miles
Row 10k

Wednesday 1-4-12

Skill & Strength:
Press
5 x 5 reps (maintain the highest load possible for all five sets of five reps)

Conditioning:
For time...
21 OH Squats (men 75 lbs, women 50 lbs)
Run 400 meters
21 push press (men 75 lbs, women 50 lbs)
Run 800 meters
21 push press
Run 400 meters
21 OH Squats


Endurance:
Pick a mode...
Swim 5 x 200 meters
Bike 5 x 3 miles
Run 5 x 1k
Row 5 x 1k

Tuesday 1-3-12

Skill & Strength:
Front Squats
5 x 7 reps (maintain the greatest load for all five sets)


Conditioning:
Rest Day


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

Monday 1-2-12

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the weight for each set of 5)



Conditioning:
5 Rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups


Endurance:
Rest Day

Sunday 1-1-12

Rest Day

Saturday 12-31-11

Skill & Strength:
Rest Day


Conditioning:
10 Round of...
9 Squats
8 Pushups
7 Deadlifts (men 95 lbs, women 60 lbs)
6 Jumping Pullups
5 Burpees
4 Pike Situps
3 Power Cleans (men 95 lbs, women 60 lbs)
2 Front Squats (men 95 lbs, women 60 lbs)
1 Push Press (men 95 lbs, women 60 lbs)


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