FRIDAY FINISHER:
"It's not about finding yourself, is about creating yourself." - unknown
Skill & Strength:
Rest Day
Conditioning:
For time...
21 Front Squats (men 95 lbs, women 65 lbs)
15 Pull-ups
15 Front Squats
12 pull-ups
9 Front Squats
9 pull-ups
Rest 2:00
21 Push Press (men 75 lbs, women 45 lbs)
15 hanging Knees-2-Elbow
15 Push Press
12 Hanging Knees-2-Elbow
9 Push Press
9 Hanging Knees-2-Elbow
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Thursday 11-29-12
Skill & Strength:
Push Press
10 x 3 reps every 60 seconds (use as heavy as possible for all 10 sets)
Hanging knees-2-elbow
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
21 thrusters (men 85 lbs, women 50 lbs)
21 SDHP (men 85 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, bike, run, row
2 min ON, 2:00 OFF
2 min ON, 1:45 OFF
2 min ON, 1:30 OFF
2 min ON, 1:15 OFF
2 min ON, 1:00 OFF
2 min ON, 0:45 OFF
2 min ON, 0:30 OFF
2 min ON.
Push Press
10 x 3 reps every 60 seconds (use as heavy as possible for all 10 sets)
Hanging knees-2-elbow
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
21 thrusters (men 85 lbs, women 50 lbs)
21 SDHP (men 85 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, bike, run, row
2 min ON, 2:00 OFF
2 min ON, 1:45 OFF
2 min ON, 1:30 OFF
2 min ON, 1:15 OFF
2 min ON, 1:00 OFF
2 min ON, 0:45 OFF
2 min ON, 0:30 OFF
2 min ON.
Wednesday 11-28-12
Skill & Strength:
Press
10 x 3 reps every 60 seconds (use as heavy a weight possible but try to get all 10 sets)
GHD Sit-ups
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 200 meters (0:30 rest)
Row 15 x 250 meters (0:30 rest)
Press
10 x 3 reps every 60 seconds (use as heavy a weight possible but try to get all 10 sets)
GHD Sit-ups
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 200 meters (0:30 rest)
Row 15 x 250 meters (0:30 rest)
Tuesday 11-27-12
Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)
Side Plank
3 x max time (alternate)
Conditioning:
4 rounds for time...
Run 400 meters
25 Swings (men 50 lbs, women 35 lbs)
12 Burpees
Endurance:
Rest Day
Front Squats
3,3,3,3,3,3 (increase the load each set)
Side Plank
3 x max time (alternate)
Conditioning:
4 rounds for time...
Run 400 meters
25 Swings (men 50 lbs, women 35 lbs)
12 Burpees
Endurance:
Rest Day
Monday 11-26-12
MONDAY MOJO:
"Never let the fear if striking out get in your way." - Babe Ruth
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
9 DB Thrusters (men 30 lbs, women 20 lbs)
12 jumping Lunges (6L/6R)
15 squats
20 sit-ups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 2000 meters (2:00 rest)
Row 3 x 2000 meters (2:00 rest)
"Never let the fear if striking out get in your way." - Babe Ruth
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
9 DB Thrusters (men 30 lbs, women 20 lbs)
12 jumping Lunges (6L/6R)
15 squats
20 sit-ups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 2000 meters (2:00 rest)
Row 3 x 2000 meters (2:00 rest)
Saturday 11-24-12
Skill & Strength:
OH Squats
2,2,2,2,2,2,2,2
Clean
2,2,2,2,2,2,2,2
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
1 min ON, 1:00 OFF
OH Squats
2,2,2,2,2,2,2,2
Clean
2,2,2,2,2,2,2,2
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
1 min ON, 1:00 OFF
Friday 11-23-12
FRIDAY FINISHER:
"If we are creating ourselves all the time. It's never too late to begin creating the bodies we want." - annonymous
Skill & Strength:
Deadlifts
5 x 5 reps (increase the load each set)
Dips
3 x Max Reps
Conditioning:
3 rounds...
7 min ON, 2:00 OFF
10 Burpees
12 Pull-ups
15 sit-ups
20 Squats
Endurance:
Rest Day
"If we are creating ourselves all the time. It's never too late to begin creating the bodies we want." - annonymous
Skill & Strength:
Deadlifts
5 x 5 reps (increase the load each set)
Dips
3 x Max Reps
Conditioning:
3 rounds...
7 min ON, 2:00 OFF
10 Burpees
12 Pull-ups
15 sit-ups
20 Squats
Endurance:
Rest Day
Wednesday 11-21-12
Skill & Strength:
Deadlifts
5,3,3,3,2,2 (try to increase the load each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Deadlifts
5,3,3,3,2,2 (try to increase the load each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Tuesday 11-20-12
Skill & Strength:
Front Squats
7,5,5,3,3,3 (Try to increase the load each set)
Windmills
3 x 12 reps (alternate)
Sit-ups
3 x 90 seconds - max reps (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 750 meters (0:30 rest)
Bike 10 x 1 mile (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 500 meters (0:30 rest)
Front Squats
7,5,5,3,3,3 (Try to increase the load each set)
Windmills
3 x 12 reps (alternate)
Sit-ups
3 x 90 seconds - max reps (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 750 meters (0:30 rest)
Bike 10 x 1 mile (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 500 meters (0:30 rest)
Monday 11-19-12
MONDAY MOJO:
"Enter every activity without giving mental recognition to the possibility of defeat." - Paul Meyer
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Sit-ups
3 x max reps - 1 minute (1:00 rest)
Conditioning:
5 rounds for time...
12 thrusters (men 95 lbs, women 65 lbs)
12 pull-ups
Endurance:
Rest Day
"Enter every activity without giving mental recognition to the possibility of defeat." - Paul Meyer
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Sit-ups
3 x max reps - 1 minute (1:00 rest)
Conditioning:
5 rounds for time...
12 thrusters (men 95 lbs, women 65 lbs)
12 pull-ups
Endurance:
Rest Day
Saturday 11-17-12
Skill & Strength:
OH Squats
2,2,2,2,2,2,2 (start very light, work on mechanics and work the load up)
Conditioning:
21-15-15-9 for time...
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Hanging knee-2-elbow
Endurance:
Pick a mode...
Swim 3 x 5 minutes (2:00 rest)
Bike 3 x 8 minutes (2:00 rest)
Run 3 x 6 minutes (2:00 rest)
Row 3 x 7 minutes (2:00 rest)
OH Squats
2,2,2,2,2,2,2 (start very light, work on mechanics and work the load up)
Conditioning:
21-15-15-9 for time...
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Hanging knee-2-elbow
Endurance:
Pick a mode...
Swim 3 x 5 minutes (2:00 rest)
Bike 3 x 8 minutes (2:00 rest)
Run 3 x 6 minutes (2:00 rest)
Row 3 x 7 minutes (2:00 rest)
Friday 11-16-12
FRIDAY FINISHER:
"There will be obstacles. There will be doubters. There will be mistakes. But with hard work... THERE ARE NO LIMITS." -Michael Phelps
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Ghd Sit-ups
3 x 20 (unbroken and weighted)
Hip Extensions
3 x 20 (unbroken ad weighted)
Conditioning:
Rest Day
Endurance:
Picks mode - swim, bike, run, row
3 rounds...
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.
"There will be obstacles. There will be doubters. There will be mistakes. But with hard work... THERE ARE NO LIMITS." -Michael Phelps
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Ghd Sit-ups
3 x 20 (unbroken and weighted)
Hip Extensions
3 x 20 (unbroken ad weighted)
Conditioning:
Rest Day
Endurance:
Picks mode - swim, bike, run, row
3 rounds...
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.
Thursday 11-15-12
Skill & Strength:
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Wimdmills
3 x 12 reps (alternate)
Conditioning;
21-15-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Rest Day
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Wimdmills
3 x 12 reps (alternate)
Conditioning;
21-15-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Rest Day
Wednesday 11-14-12
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
7 Deadlifts (men 155 lbs, women 100 lbs)
7 pull-ups
12 Burpees
21 Squats
Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Rest Day
Conditioning:
AMRAP: 20 minutes
7 Deadlifts (men 155 lbs, women 100 lbs)
7 pull-ups
12 Burpees
21 Squats
Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Tuesday 11-13-12
Skill & Strength:
Bulgarian Squat (back heel raised)
3 x 12 each
Russian twist
3 x Max Reps (1:00 recovery)
Conditioning:
Complete:
Tabata Squats - 8 rounds
Then,
Run 800 meters
Then,
5 rounds...
20 Plyo Lunge (10L/10R)
15 Pike Sit-ups
10 Burpees
Endurance:
Pick a mode...
Swim 3 x 7 minutes (2:00 recovery)
Bike 3 x 12 minutes (2:00 recovery)
Run 3 x 9 minutes (2:00 recovery)
Row 3 x 10 minutes (2:00 recovery)
Bulgarian Squat (back heel raised)
3 x 12 each
Russian twist
3 x Max Reps (1:00 recovery)
Conditioning:
Complete:
Tabata Squats - 8 rounds
Then,
Run 800 meters
Then,
5 rounds...
20 Plyo Lunge (10L/10R)
15 Pike Sit-ups
10 Burpees
Endurance:
Pick a mode...
Swim 3 x 7 minutes (2:00 recovery)
Bike 3 x 12 minutes (2:00 recovery)
Run 3 x 9 minutes (2:00 recovery)
Row 3 x 10 minutes (2:00 recovery)
Monday 11-12-12
MONDAY MOJO:
"Limits, much like fears, are only illusions." - Michael Jordan
Skill & Strength:
Deadlifts
7,5,5,3,3,3 try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Ghd Sit-ups
3 x 20 (unbroken and weight if possible
Hip Extensions
3 x 20 (unbroken and weighted if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
2 min ON, 1:00 OFF
90 seconds ON, 0:45 OFF
1 min ON, 0:30 OFF
Happy Veterans Day
To the men and women who have ever served in the military in the past or currently, foreign and domestic, young or old, THANK YOU for your service.
"Limits, much like fears, are only illusions." - Michael Jordan
Skill & Strength:
Deadlifts
7,5,5,3,3,3 try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Ghd Sit-ups
3 x 20 (unbroken and weight if possible
Hip Extensions
3 x 20 (unbroken and weighted if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
2 min ON, 1:00 OFF
90 seconds ON, 0:45 OFF
1 min ON, 0:30 OFF
Happy Veterans Day
To the men and women who have ever served in the military in the past or currently, foreign and domestic, young or old, THANK YOU for your service.
Saturday 11-10-12
Skill & Strength:
Rest Day
Conditioning:
10 rounds for time...
5 Burpees
10 Plyo Lunge (10L/10R)
20 sit-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Rest Day
Conditioning:
10 rounds for time...
5 Burpees
10 Plyo Lunge (10L/10R)
20 sit-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Friday 11-9-12
FRIDAY FINISHER:
"Strength doesn't come from victories. Your struggles build your strengths" - unknown
Skill & Strength:
Push Press
10 x 2 reps on the 1:00 (weight should be as heavy as possible for all 10 sets
Conditioning:
3 rounds for time...
21 Back Squats (men 115 lbs, women 80 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
"Strength doesn't come from victories. Your struggles build your strengths" - unknown
Skill & Strength:
Push Press
10 x 2 reps on the 1:00 (weight should be as heavy as possible for all 10 sets
Conditioning:
3 rounds for time...
21 Back Squats (men 115 lbs, women 80 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
Thursday 11-8-12
Skill & Strength:
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate, no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, bike, run, row
12 rounds...
90 seconds ON, 0:30 OFF
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate, no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, bike, run, row
12 rounds...
90 seconds ON, 0:30 OFF
Wednesday 11-7-12
Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the load each set)
Side Plank
3 x Max Time
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups
Endurance:
Rest Day
Back Squats
7,5,5,3,3,3 (increase the load each set)
Side Plank
3 x Max Time
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups
Endurance:
Rest Day
Tuesday 11-6-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds, each for time...
Every 5:00 complete:
Run 400 meters or Row 500 meters
12 Front Squats (men 100 lbs, women 75 lbs)
10 Toes-2-Bar
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
5 rounds, each for time...
Every 5:00 complete:
Run 400 meters or Row 500 meters
12 Front Squats (men 100 lbs, women 75 lbs)
10 Toes-2-Bar
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Monday 11-5-12
Monday Mojo:
"Want to know your biggest obstacle?!? Look in the mirror" - GTK
Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Swings (men 55 lbs, women 35 lbs)
21 Toes-2-Bar
Endurance:
Pick a mode...
Swim 4-7 x 200 meters (1:00 rest)
Bike 4-7 x 2 miles (1:00 rest)
Run 4-7 x 1200 meters (1:00 rest)
Row 4-7 x 1000 meters (1:00 rest)
"Want to know your biggest obstacle?!? Look in the mirror" - GTK
Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Swings (men 55 lbs, women 35 lbs)
21 Toes-2-Bar
Endurance:
Pick a mode...
Swim 4-7 x 200 meters (1:00 rest)
Bike 4-7 x 2 miles (1:00 rest)
Run 4-7 x 1200 meters (1:00 rest)
Row 4-7 x 1000 meters (1:00 rest)
Saturday 11-3-12
Skill & Strength:
Clean Pulls
12 x 3 reps every 1:00
GHD Sit-ups
3 x 20 reps (unbroken, and weighted if possible)
Conditioning:
5 rounds for time...
12 Deadlifts (Men 95 lbs, Women 65 lbs)
9 Hang Power Clean (Men 95 lbs, Women 65 lbs)
6 Push Press (Men 95 lbs, Women 65 lbs)
Endurance:
Rest Day
Clean Pulls
12 x 3 reps every 1:00
GHD Sit-ups
3 x 20 reps (unbroken, and weighted if possible)
Conditioning:
5 rounds for time...
12 Deadlifts (Men 95 lbs, Women 65 lbs)
9 Hang Power Clean (Men 95 lbs, Women 65 lbs)
6 Push Press (Men 95 lbs, Women 65 lbs)
Endurance:
Rest Day
Friday 11-2-12
FRIDAY FINISHER:
"There is no elevator to success. You have to take the stairs." - unknown
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Thruster (men 80 lbs, women 55 lbs)
Knees-2-elbow
Then,
Rest 3:00
Then,
21-15-9 for time...
Back Squats (men 100 lbs, women 75 lbs)
Push-ups
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5k
"There is no elevator to success. You have to take the stairs." - unknown
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Thruster (men 80 lbs, women 55 lbs)
Knees-2-elbow
Then,
Rest 3:00
Then,
21-15-9 for time...
Back Squats (men 100 lbs, women 75 lbs)
Push-ups
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5k
Thursday 11-1-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Overhead Squats (men 80 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
4 Minute ON, 1:00 OFF
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Overhead Squats (men 80 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
4 Minute ON, 1:00 OFF
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