Deadlifts
7-7-7-7-7 (try to increase the weight each set of seven)
Situps
3 x 1 minute - max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 75 meters (0:45 rest)
Bike 10 x 2k (0:45 rest)
Run 10 x 400 meters (0:45 rest)
Row 10 x 250 meters (0:45 rest)
Monday 7-30-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight every set of five)
Pushups
3 x max reps (2:00 recovery)
Conditioning:
5 rounds for time...
8 pullups
10 Burpees
12 swings (men 60 lbs, women 45 lbs)
Endurance:
Rest Day
Back Squats
5,5,5,5,5 (try to increase the weight every set of five)
Pushups
3 x max reps (2:00 recovery)
Conditioning:
5 rounds for time...
8 pullups
10 Burpees
12 swings (men 60 lbs, women 45 lbs)
Endurance:
Rest Day
Saturday 7-28-12
Skill & Strength:
Hanging Knee-2-Elbow
3 x max reps (2:00 recovery)
Dips
3 x max reps (2:00 recovery)
Conditioning:
For time...
30 Clean & Jerks
Endurance:
3 rounds...
5 min ON, 1:00 OFF
Hanging Knee-2-Elbow
3 x max reps (2:00 recovery)
Dips
3 x max reps (2:00 recovery)
Conditioning:
For time...
30 Clean & Jerks
Endurance:
3 rounds...
5 min ON, 1:00 OFF
Friday 7-27-12
Skill & Strength:
Ghd Situps
3 x 20 reps
Weighted Stepups
5 x 8 each leg (weight is althlete's choice)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 minute ON, 1:00 OFF
1 minute ON, 0:50 OFF
1 minute ON, 0:40 OFF
1 minute ON, 0:30 OFF
1 minute ON, 0:20 OFF
1 minute ON, 0:10 OFF
1 minute ON, 2:00 OFF
Ghd Situps
3 x 20 reps
Weighted Stepups
5 x 8 each leg (weight is althlete's choice)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 minute ON, 1:00 OFF
1 minute ON, 0:50 OFF
1 minute ON, 0:40 OFF
1 minute ON, 0:30 OFF
1 minute ON, 0:20 OFF
1 minute ON, 0:10 OFF
1 minute ON, 2:00 OFF
Thursday 7-26-12
OH Squats
2-2-2-2-2-2-2-2 (increase the weight each set inpossible)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
Row 500 meters
20 Burpees
Run 400 meters
Endurance:
Rest Day
2-2-2-2-2-2-2-2 (increase the weight each set inpossible)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
Row 500 meters
20 Burpees
Run 400 meters
Endurance:
Rest Day
Wednesday 7-25-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 pullups
21 swings (men 50 lbs, women 35 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Rest Day
Conditioning:
5 rounds for time...
12 pullups
21 swings (men 50 lbs, women 35 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Tuesday 7-24-12
Skill & Strength:
Push Press
5 x 3 reps
Conditioning:
For time....
100 jumping jacks
90 mountain climbers (45L/45R)
80 situps
70 supermans
60 steps of lunges
50 ball slams
40 wall ball
30 Burpees
20 pullups
10 dips
Endurance:
Pick a mode...
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 5 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 3k (3:00 rest)
Push Press
5 x 3 reps
Conditioning:
For time....
100 jumping jacks
90 mountain climbers (45L/45R)
80 situps
70 supermans
60 steps of lunges
50 ball slams
40 wall ball
30 Burpees
20 pullups
10 dips
Endurance:
Pick a mode...
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 5 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 3k (3:00 rest)
Monday 7-23-12
Skill & Strength:
Deadlifts
5 x 3 reps (maintain the highest possible total for all five sets)
Pushups
3 x max reps (2:00 recovery)
Side planks
2 x Max Time
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 0:30 OFF
*max distance
Deadlifts
5 x 3 reps (maintain the highest possible total for all five sets)
Pushups
3 x max reps (2:00 recovery)
Side planks
2 x Max Time
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 0:30 OFF
*max distance
Saturday 7-21-12
Skill & Strength:
Rest Day
Conditioning:
For time...
50 situps
50 SDHP
50 jump rope
50 OH Squats
50 pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Rest Day
Conditioning:
For time...
50 situps
50 SDHP
50 jump rope
50 OH Squats
50 pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Friday 7-20-12
Skill & Strength:
Deadlifts
5 x 5 reps (perform each set of 5 unbroken)
Conditioning:
21-15-9 for time...
Push Press (men 75 lbs women 50 lbs)
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Row (calories)
Endurance:
Pick a mode...
Swim 5 x 3 min ON, 1:00 OFF
Bike 5 x 7 min ON, 2:00 OFF
Run 5 x 6 min ON, 2:00 OFF
Row 5 x 5 min ON 1:30 OFF
Deadlifts
5 x 5 reps (perform each set of 5 unbroken)
Conditioning:
21-15-9 for time...
Push Press (men 75 lbs women 50 lbs)
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Row (calories)
Endurance:
Pick a mode...
Swim 5 x 3 min ON, 1:00 OFF
Bike 5 x 7 min ON, 2:00 OFF
Run 5 x 6 min ON, 2:00 OFF
Row 5 x 5 min ON 1:30 OFF
Thursday 7-19-12
Skill & Strength:
Cleans
8 x 2 reps (protect back, increase the weight each set if possible)
OH Squats
8 x 2 reps (increase the weight each set if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:45 rest)
Run 10 x 200 meters (0:30 rest)
Run 10 x 250 meters (0:30 rest)
Cleans
8 x 2 reps (protect back, increase the weight each set if possible)
OH Squats
8 x 2 reps (increase the weight each set if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:45 rest)
Run 10 x 200 meters (0:30 rest)
Run 10 x 250 meters (0:30 rest)
Wednesday 7-18-12
Skill & Strength:
Front Squats
5,5,5,5,5 (increase the load if possible every set of five reps)
GHD Situps
3 x 20 reps (perform each set unbroken and use weight if possible)
Conditioning:
4 rounds for time...
15 DB Squat Clean - (men 35 lbs, women 20 lbs)
12 pullups
Run 400 meters
Endurance:
Rest Day
Front Squats
5,5,5,5,5 (increase the load if possible every set of five reps)
GHD Situps
3 x 20 reps (perform each set unbroken and use weight if possible)
Conditioning:
4 rounds for time...
15 DB Squat Clean - (men 35 lbs, women 20 lbs)
12 pullups
Run 400 meters
Endurance:
Rest Day
Tuesday 7-17-12
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
8 Push Press (men 75 lbs, women 50 lbs)
100 single jump rope
8 Burpees
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 5 miles
Row 5k
Rest Day
Conditioning:
AMRAP: 20 minutes
8 Push Press (men 75 lbs, women 50 lbs)
100 single jump rope
8 Burpees
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 5 miles
Row 5k
Monday 7-16-12
Skill & Strength:
Weighted Step-ups
5 x 6 each
Conditioning:
21-15-15-9 for time
Deadlifts - @ Body weight (scale if needed)
Pushups (feet on box if possible)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Weighted Step-ups
5 x 6 each
Conditioning:
21-15-15-9 for time
Deadlifts - @ Body weight (scale if needed)
Pushups (feet on box if possible)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Saturday 7-14-12
Skill & Strength:
Back Squats
3,3,3,3,3 (increase the weight each set)
Pullups
3 x Max reps (2:00 recovery)
Conditioning:
For time...
10 strict pullups (no lipping)
15 pistols each (1-legged Squats)
30 push press (men 95 lbs, women 65 lbs)
40 pushups
50 steps Lunges
100 squats
Endurance:
Rest Day
Back Squats
3,3,3,3,3 (increase the weight each set)
Pullups
3 x Max reps (2:00 recovery)
Conditioning:
For time...
10 strict pullups (no lipping)
15 pistols each (1-legged Squats)
30 push press (men 95 lbs, women 65 lbs)
40 pushups
50 steps Lunges
100 squats
Endurance:
Rest Day
Friday 7-13-12
Skill & Strength:
Rest Day
Conditioning:
Buy In - 400 meter Run (7% incline)
Then,
21-15-15-9 for time...
Swings (men 55 lbs, women 35 lbs)
Pullups
Then,
Cash out - 400 meter Run (7% incline)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
Rest Day
Conditioning:
Buy In - 400 meter Run (7% incline)
Then,
21-15-15-9 for time...
Swings (men 55 lbs, women 35 lbs)
Pullups
Then,
Cash out - 400 meter Run (7% incline)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
Thursday 7-12-12
Skill & Strength:
Ghd Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
21-15-15-9 for time...
Row (calories)
DB thrusters (men 35 lbs, women 20 lbs)
Sprawl (Burpee but no pushup)
Endurance:
Pick a mode...
Swim 3 x 5:00 (2:00 recovery)
Bike 3 x 7:00 (2:00 recovery)
Run 3 x 6:00 (2:00 recovery)
Row 3 x 5:00 (2:00 recovery)
Ghd Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
21-15-15-9 for time...
Row (calories)
DB thrusters (men 35 lbs, women 20 lbs)
Sprawl (Burpee but no pushup)
Endurance:
Pick a mode...
Swim 3 x 5:00 (2:00 recovery)
Bike 3 x 7:00 (2:00 recovery)
Run 3 x 6:00 (2:00 recovery)
Row 3 x 5:00 (2:00 recovery)
Wednesday 7-11-12
Skill & Strength:
Deadlifts
5 x 5 reps (maintain highest load possible for all sets)
Push Press (maintain highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Swim 10 x 50 meters on the 1:30
Bike 10 x 1200 meters on the 3:00
Run 10 x 300 meters on the 1:00
Row 10 x 200 meters on the 1:00
Deadlifts
5 x 5 reps (maintain highest load possible for all sets)
Push Press (maintain highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Swim 10 x 50 meters on the 1:30
Bike 10 x 1200 meters on the 3:00
Run 10 x 300 meters on the 1:00
Row 10 x 200 meters on the 1:00
Tuesday 7-10-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
3 x max reps (alternate sides)
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
3 x max reps (alternate sides)
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Monday 7-09-12
Skill & Strength:
Rest Day
Conditioning:
4 rounds of 5 Min ON, 1:00 OFF
30 Swings (men 50 lbs, women 35 lbs)
20 jumping lunges (10L/10R)
10 pushups
Endurance:
Pick a mode - Swim, Bike, Run, Rw
6 min ON, 3:00 OFF
8 min ON, 4:00 OFF
10 min ON
Rest Day
Conditioning:
4 rounds of 5 Min ON, 1:00 OFF
30 Swings (men 50 lbs, women 35 lbs)
20 jumping lunges (10L/10R)
10 pushups
Endurance:
Pick a mode - Swim, Bike, Run, Rw
6 min ON, 3:00 OFF
8 min ON, 4:00 OFF
10 min ON
Saturday 7-07-12
Skill & Strength:
Snatch
11 x 1 rep
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 1:00 OFF
*Max Distance
Snatch
11 x 1 rep
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 1:00 OFF
*Max Distance
Friday 7-06-12
Skill & Strength:
Push Press
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
2 x max time (alternate)
Conditioning:
3 rounds for time...
Run 800 meters
50 situps
50 Hip Extensions
Endurance:
Rest Day
Push Press
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
2 x max time (alternate)
Conditioning:
3 rounds for time...
Run 800 meters
50 situps
50 Hip Extensions
Endurance:
Rest Day
Thursday 7-05-12
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Cleans (men 115 lbs, women 75 lbs)
Dips
Burpees
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes
Rest Day
Conditioning:
21-15-9 for time...
Cleans (men 115 lbs, women 75 lbs)
Dips
Burpees
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes
Wednesday 7-04-12
Skill & Strength:
Back Squats
7 x 5 reps (maintain the highest possible load for all seven sets)
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
Back Squats
7 x 5 reps (maintain the highest possible load for all seven sets)
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
Tuesday 7-03-12
Skill & Strength:
Weighted Step-ups
4 x 6 each
Ghd Situps
3 x 20 reps
Hip extensions
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
15 rounds
1 minute ON, 1:00 OFF
Weighted Step-ups
4 x 6 each
Ghd Situps
3 x 20 reps
Hip extensions
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
15 rounds
1 minute ON, 1:00 OFF
Monday 7-02-12
Skill & Strength:
OH Squats
2,2,2,2,2,2,2,2 (Try to increase the weight each set for all eight sets)
Tabata Situps: 20 sec ON, 10 sec OFF x 8 rounds
Conditioning:
4 Rounds or time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
OH Squats
2,2,2,2,2,2,2,2 (Try to increase the weight each set for all eight sets)
Tabata Situps: 20 sec ON, 10 sec OFF x 8 rounds
Conditioning:
4 Rounds or time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Saturday 6-30-12
Skill & Strength:
Weighted Step Ups
4 x 6 each
Pullups
3 x 8
Dips
3 x 8
Conditioning:
3 rounds of...
Bike 1 mile
50 situps
35 Swings - 30 lbs
20 mountain climbers
Endurance:
Pick a mode...
3 rounds...
Swim
200 meters, 0:30 rest
400 meters, 1:00 rest
Bike
1 mile, 0:30 rest
2 mile, 1:00 rest
Run
400 meters, 0:30 rest
800 meters, 1:00 rest
Row
500 meters, 0:30 rest
1k, 1:00 rest
Weighted Step Ups
4 x 6 each
Pullups
3 x 8
Dips
3 x 8
Conditioning:
3 rounds of...
Bike 1 mile
50 situps
35 Swings - 30 lbs
20 mountain climbers
Endurance:
Pick a mode...
3 rounds...
Swim
200 meters, 0:30 rest
400 meters, 1:00 rest
Bike
1 mile, 0:30 rest
2 mile, 1:00 rest
Run
400 meters, 0:30 rest
800 meters, 1:00 rest
Row
500 meters, 0:30 rest
1k, 1:00 rest
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