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
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