Skill & Strength:
Back Squats
5 x 5 reps (increase load for each set of five)
Pullups
3 x max reps (1:30 OFF)
Conditioning:
Rest
Endurance:
Pick a mode - swim, bike, run, row
10 Rounds of...
2 minutes ON, 1:00 OFF
Sunday 4-29-12
Skill & Strength:
Press
5RM (find a five rep max for the press)
Conditioning:
50-40-30-20-10 for time...
Situps
Double Underes (singles is x 3)
Endurance:
Rest Day
Press
5RM (find a five rep max for the press)
Conditioning:
50-40-30-20-10 for time...
Situps
Double Underes (singles is x 3)
Endurance:
Rest Day
Saturday 4-28-12
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
Rest Day
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
Friday 4-27-12
Skill & Strength:
Deadlift
5RM (find a five rep max for the deadlift)
Conditioning:
3 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1k (2:00 rest)
Row 3 x 1200 meters (2:00 rest)
Deadlift
5RM (find a five rep max for the deadlift)
Conditioning:
3 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1k (2:00 rest)
Row 3 x 1200 meters (2:00 rest)
Thursday 4-26-12
Skill & Strength:
Back Squats
5RM (work up to an unbroken 5 Rep Max)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 20 x 25 meters (1:00 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (1:00 rest)
Back Squats
5RM (work up to an unbroken 5 Rep Max)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 20 x 25 meters (1:00 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (1:00 rest)
Wednesday 4-25-12
Skill & Strength:
Front Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Conditioning:
3 rounds of...
Run 800 meters or Row 1000 meters
21 pushups
21 box jumps
Endurance:
Rest Day
Front Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Conditioning:
3 rounds of...
Run 800 meters or Row 1000 meters
21 pushups
21 box jumps
Endurance:
Rest Day
Tuesday 4-24-12
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 4 miles
Row 5000 meters
Rest Day
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 4 miles
Row 5000 meters
Monday 4-23-12
Skill & Strength:
Back Squat
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
3 rounds for time...
Run 400 meters
15 thrusters (men 75 lbs, women 50 lbs)
12 Pullups
9 Burpees
Conditioning:
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 1:30 OFF
6 min ON.
Back Squat
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
3 rounds for time...
Run 400 meters
15 thrusters (men 75 lbs, women 50 lbs)
12 Pullups
9 Burpees
Conditioning:
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 1:30 OFF
6 min ON.
Saturday 4-21-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform unbroken and weighted if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken and weighted if possible)
Conditioning:
5 Rounds for time...
15 Deadlifts (men 95 lbs, women 65 lbs)
12 Front Squats (men 95 lbs, women 65 lbs)
9 Handstand Pushups
20 Box Jumps
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform unbroken and weighted if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken and weighted if possible)
Conditioning:
5 Rounds for time...
15 Deadlifts (men 95 lbs, women 65 lbs)
12 Front Squats (men 95 lbs, women 65 lbs)
9 Handstand Pushups
20 Box Jumps
Endurance:
Rest Day
Friday 4-20-12
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
Run 400 meters
21 Thrusters (men 75, women 50 lbs)
12 Jumping Lunges (12L/12R)
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Rest Day
Conditioning:
3 Rounds for time...
Run 400 meters
21 Thrusters (men 75, women 50 lbs)
12 Jumping Lunges (12L/12R)
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Thursday 4-19-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
35 Swings (men 50 lbs, women 35 lbs)
20 pullups
Endurance:
Pick a mode...
Swim 2 x 800 meters (3:00 rest)
Bike 2 x 6 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 2000 meters (3:00 rest)
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
35 Swings (men 50 lbs, women 35 lbs)
20 pullups
Endurance:
Pick a mode...
Swim 2 x 800 meters (3:00 rest)
Bike 2 x 6 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 2000 meters (3:00 rest)
Wednesday 4-18-12
Skill & Strength:
Deadlifts
6 x 5 reps (maintain the heaviest load possible for all six sets)
Planks
3 x max time (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 rounds for max distance...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Rest 2:00
Deadlifts
6 x 5 reps (maintain the heaviest load possible for all six sets)
Planks
3 x max time (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 rounds for max distance...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Rest 2:00
Tuesday 4-17-12
Skill & Stregnth:
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Bask Squats (men 135 lbs, women 95 lbs)
Pullups
Box Jumps
Endurance:
Rest Day
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Bask Squats (men 135 lbs, women 95 lbs)
Pullups
Box Jumps
Endurance:
Rest Day
Monday 4-16-12
Skill & Strength:
Rest Day
Conditioning:
For time...
5 Muscle Ups (15 pullups/ 15 Dips)
10 SDHP (men 75 lbs, women 50 lbs)
4 Muscle Ups (12 pullups/ 12 dips)
10 SDHP
3 Muscle Ups (9 Pullups/ 9 Dips)
10 SDHP
2 Muslce Ups (6 pullups/ 6 dips)
10 SDHP
1 Muscle Up (3 pullups/ 3 dips)
10 SDHP
Endurance:
Pick a mode...
Swim 3 x 400 meters (2:00 recovery)
Bike 3 x 4 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1000 meters (2:00 recovery)
Rest Day
Conditioning:
For time...
5 Muscle Ups (15 pullups/ 15 Dips)
10 SDHP (men 75 lbs, women 50 lbs)
4 Muscle Ups (12 pullups/ 12 dips)
10 SDHP
3 Muscle Ups (9 Pullups/ 9 Dips)
10 SDHP
2 Muslce Ups (6 pullups/ 6 dips)
10 SDHP
1 Muscle Up (3 pullups/ 3 dips)
10 SDHP
Endurance:
Pick a mode...
Swim 3 x 400 meters (2:00 recovery)
Bike 3 x 4 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1000 meters (2:00 recovery)
Saturday 4-14-12
Skill & Strength:
Front Squat
5 Rep Max
Planks
3 x max time (0:30 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 400 meters (0:30 recovery)
Run 10 x 200 meters (0:30 recovery)
Row 10 x 150 meters (0:30 recovey$
Front Squat
5 Rep Max
Planks
3 x max time (0:30 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 400 meters (0:30 recovery)
Run 10 x 200 meters (0:30 recovery)
Row 10 x 150 meters (0:30 recovey$
Friday 4-13-12
Skill & Strength:
GHD situps
3 x 20 reps (unbroken and weighted)
Hip Extensions
3 x 20 reps (unbroken and weighted)
Conditioning:
3 rounds for time...
Row 750 meters
21 Swings (men 50 lbs, women 35 lbs)
21 DBL DB thrusters (men 25 lbs, women 15 lbs)
12 Dips
Endurance:
Rest Day
GHD situps
3 x 20 reps (unbroken and weighted)
Hip Extensions
3 x 20 reps (unbroken and weighted)
Conditioning:
3 rounds for time...
Row 750 meters
21 Swings (men 50 lbs, women 35 lbs)
21 DBL DB thrusters (men 25 lbs, women 15 lbs)
12 Dips
Endurance:
Rest Day
Thursday 4-12-12
Skill & Strength:
Rest Day
Conditioning:
For time...
30 Back Squats (men 115, women 75 lbs)
Run 1 mile or Row 2000 meters
30 Pullups
Conditioning:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1:00 OFF
Rest Day
Conditioning:
For time...
30 Back Squats (men 115, women 75 lbs)
Run 1 mile or Row 2000 meters
30 Pullups
Conditioning:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1:00 OFF
Wednesday 4-11-12
Skill & Strength:
Pullups
3 x max reps (1:00 rest)
Side Plank
3 x max time 1:00 recovery, alternate sides)
Conditioning:
4 Rounds for time...
Run 400 meters
50 Squats
25 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON, 1:00 OFF
5 min ON.
Pullups
3 x max reps (1:00 rest)
Side Plank
3 x max time 1:00 recovery, alternate sides)
Conditioning:
4 Rounds for time...
Run 400 meters
50 Squats
25 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON, 1:00 OFF
5 min ON.
Tuesday 4-10-12
Skill & Strength:
Sumo Deadlift
5 Rep Max
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds
1 Min On, 1:00 OFF
Sumo Deadlift
5 Rep Max
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds
1 Min On, 1:00 OFF
Monday 4-9-12
Skill & Strength:
GHD Situps
3 x 25 reps (perform set unbroken and weighted if possible)
Hip Extensions
3 x 25 reps (perform each set unbroken and weighted if possible)
Conditioning:
3 Rounds for time...
Row 1000 meters
12 Thrusters (men 85 lbs, women 55 lbs)
15 Burpees
Endurance:
Rest Day
GHD Situps
3 x 25 reps (perform set unbroken and weighted if possible)
Hip Extensions
3 x 25 reps (perform each set unbroken and weighted if possible)
Conditioning:
3 Rounds for time...
Row 1000 meters
12 Thrusters (men 85 lbs, women 55 lbs)
15 Burpees
Endurance:
Rest Day
Saturday 4-7-12
Skill & Strength:
Push Press
5,5,5,5,5 (increase the weight each set)
Conditioning:
For time...
50 Pullups
Run 400 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 800 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 400 meters
50 Pullups
Endurance:
Pick a mode...
Swim 5 x 200 meters (0:90 recovery)
Bike 5 x 1.5 miles (2:00 recovery)
Run 5 x 800 metes (0:90 recovery)
Row 5 x 1000 meters (0:90 recovery)
Push Press
5,5,5,5,5 (increase the weight each set)
Conditioning:
For time...
50 Pullups
Run 400 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 800 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 400 meters
50 Pullups
Endurance:
Pick a mode...
Swim 5 x 200 meters (0:90 recovery)
Bike 5 x 1.5 miles (2:00 recovery)
Run 5 x 800 metes (0:90 recovery)
Row 5 x 1000 meters (0:90 recovery)
Friday 4-6-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five reps)
Push Press
3,3,3,3,3 (try to increase the weight for each set of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 0:30 OFF
*Max Distance
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five reps)
Push Press
3,3,3,3,3 (try to increase the weight for each set of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 0:30 OFF
*Max Distance
Thursday 4-5-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
21-15-9 for time...
Front Squats (men 115 lbs, women 75 lbs)
Burpees
Pullups
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
21-15-9 for time...
Front Squats (men 115 lbs, women 75 lbs)
Burpees
Pullups
Endurance:
Rest Day
Wednesday 4-4-12
Skill & Strength:
Rest Day
Conditioning:
5 Rounds of...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
10 Hanging Knees-2-Elbow
1 min - Plank
Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 3 miles
Row 5k
Rest Day
Conditioning:
5 Rounds of...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
10 Hanging Knees-2-Elbow
1 min - Plank
Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 3 miles
Row 5k
Tuesday 4-3-12
Skill & Strength:
Pullups
3 x max reps (1:00 recovery)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
5 Rounds for time...
15 OH Squats (men 85 lbs, women 55 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Round of...
5 min ON, 1:00 OFF
Pullups
3 x max reps (1:00 recovery)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
5 Rounds for time...
15 OH Squats (men 85 lbs, women 55 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Round of...
5 min ON, 1:00 OFF
Monday 4-2-12
Skill & Strength:
Deadlift
5 x 5 reps (maintain the heaviest load possible for all five sets)
Pushups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:45 rest)
Bike 10 x 1 mile (0:45 rest)
Run 8 x 400 meters (0:45 rest)
Row 8 x 300 meters (0:45 rest)
Deadlift
5 x 5 reps (maintain the heaviest load possible for all five sets)
Pushups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:45 rest)
Bike 10 x 1 mile (0:45 rest)
Run 8 x 400 meters (0:45 rest)
Row 8 x 300 meters (0:45 rest)
Saturday 3-31-12
Skill & Strength
Rest Day
Conditioning:
5 Rounds for time...
Run 400 meters
50 Squats
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 4 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)
Rest Day
Conditioning:
5 Rounds for time...
Run 400 meters
50 Squats
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 4 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)
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