Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Dips
3 x max reps (2:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF
Monday 4-29-13
Skill & Strength:
Back Squat
3,3,3,3,3 (try to increase the weight each set of three)
Sit-ups
3 x 1 Minute - max reps (2:00 recovery)
Conditioning:
5 rounds for time...
Bike 1 mile
21 squat jumps
12 push-ups
Endurance:
Rest Day
Back Squat
3,3,3,3,3 (try to increase the weight each set of three)
Sit-ups
3 x 1 Minute - max reps (2:00 recovery)
Conditioning:
5 rounds for time...
Bike 1 mile
21 squat jumps
12 push-ups
Endurance:
Rest Day
Saturday 4-27-13
Skill & Strength:
Snatch
11 x 1 (build to heavy single)
Conditioning:
For time...
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 0:30 OFF
Snatch
11 x 1 (build to heavy single)
Conditioning:
For time...
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 0:30 OFF
Friday 4-26-13
Skill & Strength:
Thrusters
5 x 3 reps (maintain the heaviest weight possible for all five sets)
Hanging knees-2-Elbow
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
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.
Max distance
Thrusters
5 x 3 reps (maintain the heaviest weight possible for all five sets)
Hanging knees-2-Elbow
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
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.
Max distance
Thursday 4-25-13
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
50 Sit-ups
50 Hip Extensions
Endurance:
Rest Day
Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
50 Sit-ups
50 Hip Extensions
Endurance:
Rest Day
Wednesday 4-24-13
Skill & Strength:
Rest Day
Conditioning:
5:00 max reps - Squats
4:00 max reps - Box Jumps
3:00 max reps - Burpees
2:00 max reps - pull-ups
1:00 max reps - push-ups
Endurance:
Pick a mode...
Swim 12 minutes
Bike 20 minutes
Run 18 minutes
Row 15 minutes
Rest Day
Conditioning:
5:00 max reps - Squats
4:00 max reps - Box Jumps
3:00 max reps - Burpees
2:00 max reps - pull-ups
1:00 max reps - push-ups
Endurance:
Pick a mode...
Swim 12 minutes
Bike 20 minutes
Run 18 minutes
Row 15 minutes
Tuesday 4-23-13
Skill & Strength:
Deadlifts
6,5,5,3,3,2 (increase the weight each set if possible - build to heavy double)
Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 jumping Lunges (6L/6R)
6 Burpees
Endurance:
Pick a mode...
Swim 10 x 30 seconds ON, 0:15 OFF
Bike 10 x 1 minute ON, 0:30 OFF
Run 10 x 40 seconds ON, 0:20 OFF
Row 10 x 30 seconds ON, 0:20 OFF
Deadlifts
6,5,5,3,3,2 (increase the weight each set if possible - build to heavy double)
Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 jumping Lunges (6L/6R)
6 Burpees
Endurance:
Pick a mode...
Swim 10 x 30 seconds ON, 0:15 OFF
Bike 10 x 1 minute ON, 0:30 OFF
Run 10 x 40 seconds ON, 0:20 OFF
Row 10 x 30 seconds ON, 0:20 OFF
Monday 4-22-13
Skill & Strength:
Overhead Squat
8 x 2 reps (maintain the greatest load possible for all eight sets)
Sit-ups
3 x 1 minute - max reps
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
3:00 ON, 1:30 OFF
Max distance
Overhead Squat
8 x 2 reps (maintain the greatest load possible for all eight sets)
Sit-ups
3 x 1 minute - max reps
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
3:00 ON, 1:30 OFF
Max distance
Saturday 4-20-13
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
5 pull-ups
5 Dips
5 each 1 leg Squat (pistol)
15 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
5 rounds for time...
5 pull-ups
5 Dips
5 each 1 leg Squat (pistol)
15 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Friday 4-19-13
Skill & Strength:
Push Press
5 x 3 reps (use as heavy as load as possible for all five sets)
Conditioning:
4 sets of:
4 minutes ON, 1:00 OFF
Complete 1 round...
20 steps of Lunges
15 knees-2-elbow
15 Burpees
10 Thrusters (men 75 lbs, women 50 lbs)
*if there is extra time before the four minutes are up, it is earned extra rest time.
**rest 1 minute between sets
***set begins with the lunges
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 200 meters (0:30 rest)
Push Press
5 x 3 reps (use as heavy as load as possible for all five sets)
Conditioning:
4 sets of:
4 minutes ON, 1:00 OFF
Complete 1 round...
20 steps of Lunges
15 knees-2-elbow
15 Burpees
10 Thrusters (men 75 lbs, women 50 lbs)
*if there is extra time before the four minutes are up, it is earned extra rest time.
**rest 1 minute between sets
***set begins with the lunges
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 200 meters (0:30 rest)
Thursday 4-18-13
Skill & Strength:
Weighted Step-ups
4 x 8 each leg
Hanging Knees-2-elbow
3 x max reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 4 x 6:00 ON, 2:00 OFF
Bike 4 x 9:00 ON, 2:00 OFF
Run 4 x 8:00 ON, 2:00 OFF
Row 4 x 8:00 ON, 2:00 OFF
Weighted Step-ups
4 x 8 each leg
Hanging Knees-2-elbow
3 x max reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 4 x 6:00 ON, 2:00 OFF
Bike 4 x 9:00 ON, 2:00 OFF
Run 4 x 8:00 ON, 2:00 OFF
Row 4 x 8:00 ON, 2:00 OFF
Wednesday 4-17-13
Skill & Strength:
Single Leg Deadlift (perfect form, tension should be in hamstrings, not lower back)
3 x 10 reps
Dips
3 x Max Reps (2:00 rest)
Conditioning:
5 rounds for time...
Run.400 meters or Bike 800 meters
20 jumping Lunges
30 sit-ups
15 push-ups
Endurance:
Rest Day
Single Leg Deadlift (perfect form, tension should be in hamstrings, not lower back)
3 x 10 reps
Dips
3 x Max Reps (2:00 rest)
Conditioning:
5 rounds for time...
Run.400 meters or Bike 800 meters
20 jumping Lunges
30 sit-ups
15 push-ups
Endurance:
Rest Day
Tuesday 4-16-13
Skill & Strength:
Rest Day
Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Burpees
21 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Rest Day
Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Burpees
21 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Monday 4-15-13
Skill & Strength:
Back Squat
3,3,3,3,3 (try to increase the load for each set of three)
Conditioning:
50-40-30-20-10 for time...
Steps of Linges
Sit-up
Push-ups
Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
2-3 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
Back Squat
3,3,3,3,3 (try to increase the load for each set of three)
Conditioning:
50-40-30-20-10 for time...
Steps of Linges
Sit-up
Push-ups
Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
2-3 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
Saturday 4-13-13
Skill & Strength:
Snatch
11 x 1 (build to a heavy single)
Conditioning:
21-15-9-21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups
Endurance:
Rest Day
Snatch
11 x 1 (build to a heavy single)
Conditioning:
21-15-9-21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups
Endurance:
Rest Day
Friday 4-12-13
FRIDAY FINISHER:
"The essential thing in life is not conquering but fighting well." -Pierre de Coubertin
Skill & Strength:
Rest Day
Conditioning:
4 rounds for time...
Run 400 meters
20 Swings (men 50 lbs, women 35 lbs)
10 knees-2-elbow
Endurance:
Pick a mode...
Swim 1k
Bike 8 miles
Run 3 miles
Row 3k
"The essential thing in life is not conquering but fighting well." -Pierre de Coubertin
Skill & Strength:
Rest Day
Conditioning:
4 rounds for time...
Run 400 meters
20 Swings (men 50 lbs, women 35 lbs)
10 knees-2-elbow
Endurance:
Pick a mode...
Swim 1k
Bike 8 miles
Run 3 miles
Row 3k
Thursday 4-11-13
Skill & Strength:
Push Press
5 Rep Max (build up to as heavy as possible for 5 reps - maintain good form)
Conditioning:
5 rounds...
Every 4 minutes:
10 pull-ups
20 Push-ups
30 sit-ups
40 squats
*restart with pull-ups each time no matter if you finish or not.
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
90 seconds ON, 0:30 OFF
*max distance
Push Press
5 Rep Max (build up to as heavy as possible for 5 reps - maintain good form)
Conditioning:
5 rounds...
Every 4 minutes:
10 pull-ups
20 Push-ups
30 sit-ups
40 squats
*restart with pull-ups each time no matter if you finish or not.
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
90 seconds ON, 0:30 OFF
*max distance
Wednesday 4-10-13
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)
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 3 x 5:00 ON, 1:00 OFF
Bike 3 x 8:00 ON, 1:00 OFF
Run 3. 7:00 ON, 1:00 OFF
Row 3 x 6:00 ON, 1:00 OFF
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)
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 3 x 5:00 ON, 1:00 OFF
Bike 3 x 8:00 ON, 1:00 OFF
Run 3. 7:00 ON, 1:00 OFF
Row 3 x 6:00 ON, 1:00 OFF
Tuesday 4-9-13
Skill & Strength:
Weighted Step-ups
4 x 8 each leg
Pull-ups
3 x max reps (2:00 recovery)
Sit-ups
3 x 1 minute - max reps (1:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters or bike 800 meters
30 steps Linges
20 SDHP (men 75 lbs, women 50 lbs)
Endurance:
Rest Day
Weighted Step-ups
4 x 8 each leg
Pull-ups
3 x max reps (2:00 recovery)
Sit-ups
3 x 1 minute - max reps (1:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters or bike 800 meters
30 steps Linges
20 SDHP (men 75 lbs, women 50 lbs)
Endurance:
Rest Day
Monday 4-8-13
MONDAY MOJO:
"One of the most important keys to Success is having the discipline to do what you know you should do, even when you dont feel like doing it." -Annonymous
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
30 steps Lunges
20 Sit-ups
10 Thrusters (men 90 lbs, women 60 lbs)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 25 minutes
Run 21 minutes
Row 20 minutes
"One of the most important keys to Success is having the discipline to do what you know you should do, even when you dont feel like doing it." -Annonymous
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
30 steps Lunges
20 Sit-ups
10 Thrusters (men 90 lbs, women 60 lbs)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 25 minutes
Run 21 minutes
Row 20 minutes
Saturday 4-6-13
Skill & Strength:
Cleans
15 x 1 rep every 60 seconds
*perfect consistent mechanics is the goal here
Handstand hold
3 x max time (2:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)
Cleans
15 x 1 rep every 60 seconds
*perfect consistent mechanics is the goal here
Handstand hold
3 x max time (2:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)
Friday 4-5-13
FRIDAY FINISHER:
"
Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny." - Aristotle
Skill & Strength:
Overhead Squats
8 x 2 reps
Ghd Sit-ups
3 x 20 reps
Conditioning:
3 rounds for time...
Row 500 meters
12 clapping push-ups
21 Squats
Run 400 meters
Endurance:
Rest Day
"
Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny." - Aristotle
Skill & Strength:
Overhead Squats
8 x 2 reps
Ghd Sit-ups
3 x 20 reps
Conditioning:
3 rounds for time...
Row 500 meters
12 clapping push-ups
21 Squats
Run 400 meters
Endurance:
Rest Day
Facebook
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www.facebook.com/mybod101
Search for "My Bod101 Fitness"
We continue to grow!
Thursday 4-4-13
Skill & Strength:
Rest Day
Conditioning:
For time...
Row 1000 meters
50 SDHP (men 75 lbs, women 50 lbs)
30 Dips
12 Burpees-Pull-ups
Endurance:
Pick a mode...
Swim 1k
Bike 8 miles
Run 4 miles
Row 5k
Rest Day
Conditioning:
For time...
Row 1000 meters
50 SDHP (men 75 lbs, women 50 lbs)
30 Dips
12 Burpees-Pull-ups
Endurance:
Pick a mode...
Swim 1k
Bike 8 miles
Run 4 miles
Row 5k
Hello all My Boders, we now have a Facebook page.
Search for "My Bod101 Fitness"
We continue to grow!
Search for "My Bod101 Fitness"
We continue to grow!
Wednesday 4-3-13
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
21-15-15-9 reps for time...
Thrusters (men 75 lbs, women 50 lbs)
Swings (men 50 lbs, women 25 lbs)
Knees-2-Elbow
Endurance:
Pick a mode...
Swim 12 x 1:00 ON, 0:30 OFF
Bike 12 x 1:30 ON, 0:30 OFF
Run 12 x 1:20 ON, 0:30 OFF
Row 12 x 1:15 ON, 0:30 OFF
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
21-15-15-9 reps for time...
Thrusters (men 75 lbs, women 50 lbs)
Swings (men 50 lbs, women 25 lbs)
Knees-2-Elbow
Endurance:
Pick a mode...
Swim 12 x 1:00 ON, 0:30 OFF
Bike 12 x 1:30 ON, 0:30 OFF
Run 12 x 1:20 ON, 0:30 OFF
Row 12 x 1:15 ON, 0:30 OFF
Tuesday 4-2-13
Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the load each set)
Knees-2-Elbow
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5 min ON, 1:00 OFF
Max Distance
Push Press
5,5,5,5,5 (try to increase the load each set)
Knees-2-Elbow
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5 min ON, 1:00 OFF
Max Distance
Monday 4-1-13
MONDAY MOJO:
"No matter what accomplishments you make, somebody helped you." -Althea Gibson
Skill & Strength:
Back Squats
5,5,5,5,5 (increase the weight each set for all five sets)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 400 meters or Bike 800 meters
21 Sumo Deadlift High Pull (men 75, women 55 lbs)
12 Burpees
Endurance:
Rest Day
"No matter what accomplishments you make, somebody helped you." -Althea Gibson
Skill & Strength:
Back Squats
5,5,5,5,5 (increase the weight each set for all five sets)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 400 meters or Bike 800 meters
21 Sumo Deadlift High Pull (men 75, women 55 lbs)
12 Burpees
Endurance:
Rest Day
Saturday 3-30-13
Skill & Strength:
Cleans
8 x 2 reps (maintain the highest load possible for 8 sets)
Conditioning:
21-15-9 for time...
OH Squats (men 95 lbs, women 65 lbs)
Burpees
Knees-2-Elbow
Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF
Cleans
8 x 2 reps (maintain the highest load possible for 8 sets)
Conditioning:
21-15-9 for time...
OH Squats (men 95 lbs, women 65 lbs)
Burpees
Knees-2-Elbow
Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF
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