Thursday 2-28-13

Skill & Strength:
Clean Pulls
3,3,3,3,3 (try to increase the load each set of three)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
25 Hanging knees-2-elbow
Row 500 meters


Endurance:
Rest Day

Wednesday 2-27-13

Skill & Strength:
Rest Day


Conditioning:
3 x 5:00 ON, 1:00 OFF
30 AB Mat Sit-ups
20 Plyo (Jumping) Lunges (10L/10R)
10 DB Thrusters (men 30 lbs, women 20 lbs)


Endurance:
Pick a mode...
Swim 12:00
Bike 20:00
Run 15:00
Row 12:00

Tuesday 2-26-13

Skill & Strength:
Back Squats
3 RM (warm up and progress to a 3 rep max)


Conditioning:
21-15-9 reps for time...
Thrusters (men 90 lbs, women 70 lbs)
Swings (men 50 lbs, women 35 lbs)
Pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 1:00 OFF

Monday 2-25-13

MONDAY MOJO:
"To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it." -unknown


Skill & Strength:
Single Leg Deadlift (hold one DB on same side of the balancing leg)
4 x 10 each side
Front Squats
5 x 5 reps (maintain the highest load for all five sets)
GHD Sit-ups
3 x 20 reps (weighted and unbroken if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (2:00 rest)
Bike 5 x 2 miles (2:00 rest)
Run 5 x 1200 meters (2:00 rest)
Row 5 x 1000 meters (2:00 rest)

Sunday 2-24-13

Rest Day

Saturday 2-23-13

Skill & Strength:
Rest Day


Conditioning:
For time...
Run 400 meters
30 clean and jerks (men 125, women 85 lbs)
Run 400 meters


Endurance:
Pick a mode...
Swim 1k
Bike 9k
Run 5k
Row 4k

Friday 2-22-13

FRIDAY FINISHER:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it." - Wayne Gretzky


Skill & Strength:
Deadlifts
7,5,5,3,3,3 (maintain perfect form but work your way up in weight)


Conditioning:
For time...
21 Thrusters (men 95 lbs, women 65 lbs)
20 Steps of Lunges (10L/10R)
12 Hanging knees-2-elbow
15 Thrusters
20 steps of Lunges
12 Hanging knees-2-elbow
9 Thrusters
20 steps of Lunges
12 Hanging knees-2-elbow


Endurance:
Pick a mode...
Swim 12 x 1 min ON, 1:00 OFF
Bike 12 x 2 min ON, 1:00 OFF
Run 12 x 90 sec ON, 1:00 OFF
Row 12 x 1:15 ON, 1:00 OFF

Thursday 2-21-13

Skill & Strength:
Windmills
3 x 12 reps
Back Squat
5 x 5 reps (maintain the heaviest possible load for all five sets)
Pull-ups
3 x max reps (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5:00 ON, 1:00 OFF
Max Distance

Wednesday 2-20-13

Skill & Strength:
Split Press (from bottom of lunge position, alternate feet forward each set)
4 x 5 reps
GHD Situps
3 x 20 reps (unbroken and weighted if possible)


Conditioning:
For time...
20 Front Squats (men 135 lbs, women 85 lbs)
30 hanging knees-2-elbow
40 push-ups
50 steps lunges (25L/25R)
60 Overhead Sit-ups (men 25 lbs, women 15 lbs)


Endurance:
Rest Day

Tuesday 2-19-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 Hang Power Clean + 2 front Squats
15 push-ups
25 sit-ups


Endurance:
Pick a mode...
Swim 10:00
Bike 20:00
Run 15:00
Row 12:00

Monday 2-18-13

MONDAY MOJO:
"Knowing is not enough, we must apply. Willing is not enough, we must do. " - Joann Von Goethe


Skill & Strength:
Back Squat
5,5,5,5,5 (increase the weight each set of five)


Conditioning:
3 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 60 lbs, women 40 lbs)
12 Pull-ups
9 Burpees


Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 12 x 800 meters (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)

Sunday 2-17-13

Rest Day

Saturday 2-16-13

Skill & Strength:
Snatch
11 x 1 on the 90 seconds (heavy but perfect)


Conditioning:
For time...
30 clean and jerks


Endurance:
Rest Day

Friday 2-15-13

FRIDAY FINISHER:
"Sometimes "later" becomes "never." The best time is always "NOW." - unknown


Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 Handstand Push-ups
8 Jumping Lunges (8L/8R)
12 Sit-ups
3 x 20 meter shuttle (20 out, 20 back - 3 laps)


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

Thursday 2-14-13

Skill & Strength:
Push Press
7,5,5,3,3,3 (try to increase the weight each set)


Conditioning:
Row 500 meters
35 Swings (men 50 lbs, women 35 lbs)
20 lunges (men 35 lbs DBs, women 20 lbs DBs)


Endurance:
Pick a mode...
Swim 5 x 200 meters (1:00 rest)
Bike 5 x 1 mile (1:00 rest)
Run 5 x 800 meters (1:00 rest)
Row 5 x 700 meters (1:00 rest)

Wednesday 2-13-13

Skill & Strength:
Hang Squats Cleans
3,3,2,2,2,2,1,1,1,1,1,1 (work up to a heavy single, keep form perfect)
Weighted Stepups (weighted either at side with DBs or on shoulders with BB)
5 x 8 each
Dips
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
2 rounds...
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON.
Rest 2:00.

Tuesday 2-12-13

Skill & Strength:
Back Squats
5,3,3,2,2,2 (increase the weight each set)
Sit-ups
3 x 1 min - max reps


Conditioning:
21-15-15-9 for time...
Thrusters (men 85 lbs, women 60 lbs)
Body Rows (smith rack)
Box Jumps


Endurance:
Rest Day

Monday 2-11-13

MONDAY MOJO:
"The will to succeed is important, but what's more important is the will to prepare." - Bobby Knight


Skill & Strength:
Rest Day


Conditioning:
For time...
20 Front Squats (men 115 lbs, women 75 lbs)
30 hanging knees-2-elbow
40 Box Jumps
Row 500 meters
60 Burpees


Endurance:
Pick a mode...
Swim 20:00
Bike 35:00
Run 30:00
Row 25:09

Sunday 2-10-13

Rest Day

Saturday 2-09-13

Skill & Strength:
Snatch Balance
8 x 2 reps


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
3 rounds...
7 min ON, 2:00 OFF

Friday 2-08-13

FRIDAY FINISHER:
"Why are you trying so hard to fit in when you were born to stand out?" - unknown


Skill & Strength:
Single Leg Deadlift
5 x 8 each leg
Push-ups
3 x 1 minute - max reps (2:00 recovery


Conditioning:
5 rounds for time...
15 Squat Jumps (men 65 lbs, women 45 lbs)
12 Push Press (men 65 lbs, women 45 lbs)
9 Hanging Knees-2-Elbow


Endurance:
Rest Day

Thursday 2-07-13

Skill & Strength:
Rest Day


Conditioning:
Row 50 Cals
Then,
3 rounds for time...
15 Swings (men 50 lbs, women 35 lbs)
12 Hanging Knees-2-Elbow
9 Burpee Box Jumps


Endurance:
Pick a mode...
Swim 1200 meters
Bike 12 miles
Run 4 miles
Row 6000 meters

Wednesday 2-06-13

Skill & Strength:
Weighted Step-ups (use a barbell on the shoulders as though performing a back squat)
5 x 8 each leg


Conditioning:
5 Rounds for time...
5 Thrusters (men 95 lbs, women 65 lbs)
10 Sprawls (Burpees without then push-ups)
15 Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 rest)
Bike 12 x 400 meters (0:30 rest)
Run 12 x 300 meters (0:30 rest)
Row 12 x 250 meters (0:30 rest)

Tuesday 2-05-13

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (Try to increase the weight each set)
Push Press
12 x 3 reps on the 0:45 (maintain the heaviest load possible for all 12 sets)
GHD Sit-ups
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 9:00 ON, 3:00 OFF
Bike 3 x 12:00 ON, 3:00 OFF
Run 3 x 10:00 ON, 3:00 OFF
Row 3 x 10:00 ON, 3:00 OFF
Max Distance

Monday 2-04-13

MONDAY MOJO:
"Obsessed is just a word the lazy use to describe the dedicated." - unknown


Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
4 rounds for time...
Run 400 meters
15 Swings (men 50 lbs, women 35 lbs)
12 Plyo Lunge (6L/6R)
9 Pull-ups


Endurance:
Rest Day

Sunday 2-03-13

Rest Day

Saturday 2-02-13

Skill & Strength:
Snatch
11 x 1 reps


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


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 x 1 min ON, 1:00 OFF
*max distance

Friday 2-01-13

FRIDAY FINISHER:
"I've shut the door on yesterday,
And thrown the key away.
Tomorrow holds no fears for me,
Since I have found today." - Vivian Yeiser Laramore


Skill & Strength:
Rest Day


Conditioning:
For time...
Run 400 meters or Bike 800 meters
Then,
21-15-15-9 reps
Push Press (men 95 lbs, women 65 lbs)
Front Squat (men 95 lbs, women 65 lbs)
Hanging Knees-2-elbow
Then,
Run 400 meters or Bike 800 meters


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 meters