Friday 3-29-13

FRIDAY FINISHER:
"My mission: be so busy loving my life that I have no time for hate, regret, worrying, fret, or fear." -NA


Skill & Strength:
OH Squats
5,5,5,5,5 (increase the weight each set of five)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (1:00 rest)
Bike 5 x 2 miles (1:30 rest)
Run 5 x 1200 meters (1:15 rest)
Row 5 x 1000 meters (100 rest

Thursday 3-28-13

Skill & Strength:
Push Press
5 x 5 reps (try to maintain the heaviest load for all five sets)
Isometric Squat hold
5 x 30 second ON, 0:15 OFF


Conditioning:
4 rounds...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Dips


Endurance:
Rest Day

Wednesday 3-27-13

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 reps for time...
DB Thrusters (men 30 lbs, women 20 lbs)
Pull-ups
Burpees


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial

Tuesday 3-26-13

Skill & Strength:
Back Squat
5,5,5,5,5 (try to increase the weight each set)
Side Plank
3 x Max Time (alternating)


Conditioning:
50-40-30-20-10 reps for time...
Jump Rope
Sit-ups
Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:15 OFF

Monday 3-25-13

MONDAY MOJO:
"Natural talent only determines the limits of ur athletic potential. It’s dedication & disciplining ur life that makes u great." —Billie King


Skill & Strength:
Cleans
3,3,3,3,3,3,3 (keep good mechanics, work the weight up as much as possible for each set if three reps)
Ghd Sit-ups
3 x 20 reps
Side plank
3 x max time (alternate, no rest time)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 7:00 (2:00 rest)
Bike 3 x 12:00 (2:00 rest)
Run 3 x 10:00 (2:00 rest)
Row 3 x 9:00 (2:00 rest)

Sunday 3-24-13

Rest Day

Saturday 3-23-13

Skill & Strength:
Rest Day


Conditioning:
3rounds for time...
1 rope climb
Run 400 meters
10 Knees-2-Elbow
Row 500 meters


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k

Friday 3-22-13

FRIDAY FINISHER:
"Be strong in body, clean in mind, lofty in ideals." -James Naismith


Skill & Strength:
GHD Sit-ups
3 x 20 reps (perform sets unbroken ad weighted if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and weighted if possible)


Conditioning:
For time...(12:00 Cap)
150 Wall Ball (men 20 lbs, women 12 lbs) -substitute-
75 Thrusters (men 65 lbs, women 45 lbs)

90 Double under jump rope
-substitute-
200 single jump rope

30 pull-ups


Endurance:
Picks mode...
Swim 12 x 30 seconds ON, 0:20 OFF
Bike 12 x 1:00 ON, 0:20 OFF
Run 12 x 45 seconds ON, 0:20 OFF
Row 12 x 40 seconds ON, 0:20 OFF

Thursday 3-21-13

Skill & Strength:
Front Squats
3,3,3,3,3 (increase the load each if the five sets)
Dips
3 x Max Reps (2:00 rest)
Side Plank
2 x Max Time (alternate, no rest)

Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 1k (2:00 rest)
Bike 3 x 2 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1200 meters (2:00 rest)

Wednesday 3-20-13

Skill & Strength:
Pistols (use assistance)
3 x 8 reps each leg
Pull-ups
3 x max reps (2:00 rest)
Sit-ups
3 x 1 minute - max reps (1:00 rest)


Conditioning:
4 rounds for time...
100 jump rope
12 Deadlifts (men 155 lbs, women 105 lbs)
12 Thrusters (men 30 lbs DBs, women 20 lbs DBs)


Endurance:
Rest Day

Tuesday 3-19-13

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 15 minutes
50 Squats
40 push-ups
30 sit-ups
20 hanging knees-2-elbow
10 Burpees


Endurance:
Pick a mode - swim, bike, run, row
20 minute time trial

Monday 3-18-13

MONDAY MOJO:
"FITNESS it's not something you achieve and forget, it's something you attain and maintain." -Bonnie Pfiester


Skill & Strength:
Back Squats
7 x 3 reps (maintain the highest load possible for all seven sets)
Pull-ups
3 x max reps (2:00 rest)


Conditioning:
For time...
50 Sit-ups
Run 400 meters
21 Thrusters (men 75 lbs, women 50 lbs)
Run 800 meters
21 Thrusters (men 75 lbs, women 50 lbs)
Run 400 meters
50 Sit-ups


Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 OFF)
Bike 15 x 1 mile (0:30 OFF)
Run 15 x 200 meters (0:30 OFF)
Row 15 x 250 meters (0:30 OFF)

Sunday 3-17-13

Rest Day

Saturday 3-16-13

Skill & Strength:
Front Squats
5 x 3 reps (try to maintain the heaviest load possible for all five sets)
Dips
3 x max reps (2:00 rest)


Conditioning:
AMRAP: 10 minutes
5 Push Press (men 115 lbs, women 75 lbs)
10 Deadlifts (men 115 lbs, women 75 lbs)
15 box jumps

Endurance:
Rest Day

Friday 3-15-13

FRIDAY FINISHER:
"When you’re about to quit, remember why you started." - unknown


Skill & Strength:
Rest Day


Conditioning:
AMRAP: 10 minutes
5 push press (men 95 lbs, women 65 lbs)
10 Deadlifts (men 95 lbs, women 65 lbs)
15 box jumps


Endurance:
Pick a mode - swim, bike, bike, run, row
20 minute time trial

Thursday 3-14-13

Skill & Strength:
Back Squat
5,5,5,5,5 (try to increase the weight each set)


Conditioning:
40-30-20-10 reps for time...
wings (men 50 lbs, women 35 lbs)
Push-ups
Jumping Lunges (total not each side)


Endurance:
Pick a mode - swim, bike, run, row
15 rounds of...
1 minute ON, 1:00 OFF

Wednesday 3-13-13

Skill & Strength:
Weighted Step ups (weight with bar on shoulders)
5 x 6 each leg
Pull-ups
3 x Max Reps (2:00 rest)
Side Planks
3 x max time (alternating, no rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 8 min ON, 2:00 OFF
Run 3 x 7 min ON, 1:30 OFF
Row 3 x 6 min ON, 1:00 OFF

Tuesday 3-12-13

Skill & Strength:
Deadlifts
5,5,3,3,2,2 (increase the load each set and build to a heavy double)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate sides, no rest time)


Conditioning:
3 rounds for time...
Run 800 meters or Row 750 meters or Bike 1 mile
50 Russian Twists - 25L/25R (men 15 lbs, women 10 lbs)
35 Sit-ups
20 Squat Jumps

Endurance:
Rest Day

Monday 3-11-13

MONDAY MOJO:
"The price of excellence is discipline. The cost of mediocrity is disappointment." -William Arthur Ward


Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
50 Sit-ups
40 Lunges (20/20)
30 Swings (men 50 lbs, women 35 lbs)
20 Hip Extensions
10 SDHP (men 65 lbs, women 45 lbs)


Endurance:
Pick a mode...
Swim 12 minutes
Bike 21 minutes
Run 16 minutes
Row 15 minutes

Sunday 3-10-13

Rest Day

Saturday 3-9-13

Skill & Strength:
Every Minute, On the Minute (EMOM): 10 minutes
1 Hang Clean + 1 Clean
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Reat Day


Endurance:
Pick a mode...
Swim 3x (100 + 200 + 300 meters, rest as long as the interval takes)
Bike 3x (800 meters + 1 mile + 1.5 miles, rest as long as the interval takes)
Run 3x (400 + 600 + 800 meters, rest as long as the interval takes)
Row 3x (300 + 500 + 700 meters, rest as long as the interval takes)

Friday 3-8-13

FRIDAY FINISHER:
"Reaching my goal doesn't prove what I'm made of. NOT QUITTING does!" -Unknown


Skill & Strength:
Front Squats
7,5,5,3,3,3 (try to increase the weight each set)
Pull-ups
3 x 10 reps


Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
50 Sit-ups
35 Squat Jumps
20 Push-ups


Endurance:
Rest Day

Thursday 3-7-13

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 for time...
OH Squats (men 85 lbs, women 60 lbs)
Burpees


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 5 miles
Row 6k

Wednesday 3-6-13

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


Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
12 Deadlifts (men 135 lbs, women 95 lbs)
20 Box Jumps


Endurance:
Pick a mode...
Swim 12 x 1 min ON, 0:30 OFF
Bike 12 x 2 min ON, 0:30 OFF
Run 12 x 1:30 ON, 0:30 OFF
Row 12 x 1:15 ON, 0:30 OFF

Tuesday 3-5-13

Skill & Strength:
Tabata: Squat holds
8 rounds...
20 seconds hold, 0:10 rest
Hand Stand holds
3 x max time (2:00 recovery)
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:00 OFF
6 min ON, 2:30 OFF
7 min ON.

Monday 3-4-13

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


Skill & Strength:
Back Squats
5 x 3 reps (maintain the greatest possible load for all five sets of three)
Sit-ups
3 x 1 minute - Max Reps (1:00 rest)


Conditioning:
3 rounds for time...
Run 400 meters or Row 500 meters or Bike 800 meters
21 Knees-2-Elbow
12 Burpees


Endurance:
Rest Day

Sunday 3-3-13

Rest Day

Saturday 3-2-13

Skill & Strength:
Snatch
11 x 1 reps (try to build to a heavy single, maintain perfect form)


Conditioning:
AMRAP: 12 minutes
Ladder up by 2 (2-4-6-8-10-etc until the clock runs out)
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups


Endurance:
Pick a mode...
Swim 12 x 200 meters (1:00 OFF)
Bike 12 x 400 meters (1:00 OFF)
Run 12 x 300 meters (1:00 OFF)
Row 12 x 250 meters (1:00 OFF)

Friday 3-1-13

FRIDAY FINISHER:
"Even if you are on the right track, you’ll get run over if you just sit there." -unknown


Skill & Strength:
Front Squats
5,5,3,3,3,1,1,1,1 (increase the weight each set and build to a heavy single)
GHD sit-ups
3 x 20 reps (weighted and unbroken if possible)
Hip Extensions
3 x 20 reps (unbroken and weighted if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 sets of...
7 min ON, 1:30 OFF