Strength & Conditioning:
Rest Day
Endurance:
1:1 Sprints (rest for exactly how long the interval takes
Swim-
10 x 50 meters
Bike-
10 x 1 mile
Run-
10 x 200 meters
Row=
10 x 250 meters
Tuesday 6-29-10
Strength & Conditioning:
As many rounds possible in 25 minutes.
100 feet Overhead walking Lunge (men 75 lbs, women 45 lbs)
21 Situps
21 Hip Extensions
12 Burpees
Endurance:
Rest Day
As many rounds possible in 25 minutes.
100 feet Overhead walking Lunge (men 75 lbs, women 45 lbs)
21 Situps
21 Hip Extensions
12 Burpees
Endurance:
Rest Day
Monday 4-28-10
Strength & Conditioning:
"Fran"
21-15-9
Thrusters (men 85 lbs, women 55 lbs)
Pullups
Endurance:
"Tabata Hill"
8 rounds of...
20 seconds ON, 10 seconds OFF
*Incline is 12%
*Run Fast this should be hard!
"Fran"
21-15-9
Thrusters (men 85 lbs, women 55 lbs)
Pullups
Endurance:
"Tabata Hill"
8 rounds of...
20 seconds ON, 10 seconds OFF
*Incline is 12%
*Run Fast this should be hard!
Saturday 6-26-10
Strength & Conditioning:
Rest Day
Endurance:
"Long Repeats"
Run: 3 x 1 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Bike: 3 x 3 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Row: 3 x 1k repeats *Stay within 20 seconds. Rest 5-10 minutes
.
Swim 2 x 400 meters *Stay within 30 seconds. Rest 5-10 minutes.
Rest Day
Endurance:
"Long Repeats"
Run: 3 x 1 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Bike: 3 x 3 mile repeats *Stay within 30 seconds. Rest 5-10 minutes.
Row: 3 x 1k repeats *Stay within 20 seconds. Rest 5-10 minutes
.
Swim 2 x 400 meters *Stay within 30 seconds. Rest 5-10 minutes.
Friday 6-25-10
Strength & Conditioning:
For time...
50 Pullups, then
21-15-9 of
Deadlifts (men 115 lbs, women 75 lbs)
Pushups
Box Jumps
Situps
Power Cleans (men 75 lbs, women 50 lbs)
Endurance:
Time Trials
Swim 800 meters
Run 5k
Bike 12 miles
Row 3k
*Pick one and go
For time...
50 Pullups, then
21-15-9 of
Deadlifts (men 115 lbs, women 75 lbs)
Pushups
Box Jumps
Situps
Power Cleans (men 75 lbs, women 50 lbs)
Endurance:
Time Trials
Swim 800 meters
Run 5k
Bike 12 miles
Row 3k
*Pick one and go
Thursday 6-24-10
Strength & Conditioning:
For time...
100 Thrusters! (men 75 lbs, women 50 lbs)
*On the minute every minute 3 Burpees
**It is a running clock you lose time performing burpees.
Endurance:
Rest Day
For time...
100 Thrusters! (men 75 lbs, women 50 lbs)
*On the minute every minute 3 Burpees
**It is a running clock you lose time performing burpees.
Endurance:
Rest Day
Wednesday 6-23-10
Strength & Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50lbs, women 35 lbs)
15 Hanging knee raises
Endurance:
Run, Row, Bike, Swim
! min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
...back up the ladder until
1 min ON, 1 min OFF,
1 min ON.
4 rounds for time...
Run 400 meters
21 Swings (men 50lbs, women 35 lbs)
15 Hanging knee raises
Endurance:
Run, Row, Bike, Swim
! min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
...back up the ladder until
1 min ON, 1 min OFF,
1 min ON.
Tuesday 6-22-10
Strength & Conditioning:
Rest Day
If you must -
3 Rounds for time...
6 Buprees
22 Thrusters (men 65 lbs, women 45 lbs)
27 Pullups
83 Situps
Endurance:
Run 1 mile time trial
*uphill 6-9% grade.
Post incline used and time.
Rest Day
If you must -
3 Rounds for time...
6 Buprees
22 Thrusters (men 65 lbs, women 45 lbs)
27 Pullups
83 Situps
Endurance:
Run 1 mile time trial
*uphill 6-9% grade.
Post incline used and time.
Monday 6-21-10
Strength & Conditioning:
5 rounds for time...
100 ft of OH Walking lunge (men 45 lb plate, women 25 lb plate)
21 Burpees
*basketball court is 100 ft long, a racquetball court is 40 ft long
Endurance:
Run, Row, Swim, Bike
10 Rounds of...
90 Seconds ON, 30 Seconds OFF
5 rounds for time...
100 ft of OH Walking lunge (men 45 lb plate, women 25 lb plate)
21 Burpees
*basketball court is 100 ft long, a racquetball court is 40 ft long
Endurance:
Run, Row, Swim, Bike
10 Rounds of...
90 Seconds ON, 30 Seconds OFF
Friday 6-18-10
Strength & Conditioning:
Rest Day
Endurance:
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Run: set treadmill to 12% incline.
Bike: Keep Watts 25 points above your body weight
Row: Keep Watts above your body weight
Swim: With a shirt on
Rest Day
Endurance:
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Run: set treadmill to 12% incline.
Bike: Keep Watts 25 points above your body weight
Row: Keep Watts above your body weight
Swim: With a shirt on
Thursday 6-17-10
Strength & Conditioning:
21-15-9-15-21
SDHP (men 75 lbs, women 55 lbs)
Dips
OH Situps with weight (men 45 lbs, women 25 lbs)
* Scale weights as needed
Endurance:
Run, Row, Bike, Swim
9 minute Time Trial
Max effort
21-15-9-15-21
SDHP (men 75 lbs, women 55 lbs)
Dips
OH Situps with weight (men 45 lbs, women 25 lbs)
* Scale weights as needed
Endurance:
Run, Row, Bike, Swim
9 minute Time Trial
Max effort
Wendesday 6-16-10
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
30 Box Jumps
20 Push Press (men 65 lbs, women 45 lbs) *Not a full squat
30 Pullups (jumping pullups are preferred to assisted pullups
*Shoot for 4+rounds
Endurance:
Rest Day
Words of Wisdom
"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."
~John Wooden~
As Many Rounds Possible in 20 minutes...
30 Box Jumps
20 Push Press (men 65 lbs, women 45 lbs) *Not a full squat
30 Pullups (jumping pullups are preferred to assisted pullups
*Shoot for 4+rounds
Endurance:
Rest Day
Words of Wisdom
"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."
~John Wooden~
Tuesday 6-15-10
Strength & Conditioning:
For time...
Row 500 meters
30 Hang Power Cleans (men 95 lbs, women 65 lbs)
25 Pullups
25 Burpees
30 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Run, Row, Bike, Swim
5 min ON, 2 min OFF
4 min ON, 90 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON.
Words of Wisdom:
It's the little details that are vital. Little things make big things happen.
`John Wooden`
For time...
Row 500 meters
30 Hang Power Cleans (men 95 lbs, women 65 lbs)
25 Pullups
25 Burpees
30 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Run, Row, Bike, Swim
5 min ON, 2 min OFF
4 min ON, 90 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON.
Words of Wisdom:
It's the little details that are vital. Little things make big things happen.
`John Wooden`
Monday 6-14-10
Strength & Conditioning:
Rest Day
Endurance:
Run, Swim, Bike, Row
12 Rounds of...
! min ON, 30 sec OFF
Record total distance covered.
Rest Day
Endurance:
Run, Swim, Bike, Row
12 Rounds of...
! min ON, 30 sec OFF
Record total distance covered.
Saturday 6-12-10
Strength & Conditioning:
Row 5k...that's 5000 meters
Endurance:
Rest Day
Enjoy some world cup games!
Row 5k...that's 5000 meters
Endurance:
Rest Day
Enjoy some world cup games!
Friday 6-11-10
Strength & Conditioning
21-15-9 for time
Thrusters (men 75 lbs, women 55 lbs)
SDHP (men 75 lbs, women 55 lbs)
Box Jumps
Burpees
Row (Calories)
Endurance:
Run
3 x (.25+.33+.5 miles)
Rest for exactly how long it takes to run the interval
(ie. 2 minutes to run, rest two minutes then run .33)
Rike
3 x (.25+.5+.75 miles)
Rest for exactly how long it takes to bike interval
Row
3 x (250m+500m+750m)
Rest for exactly how long it takes to row interval
21-15-9 for time
Thrusters (men 75 lbs, women 55 lbs)
SDHP (men 75 lbs, women 55 lbs)
Box Jumps
Burpees
Row (Calories)
Endurance:
Run
3 x (.25+.33+.5 miles)
Rest for exactly how long it takes to run the interval
(ie. 2 minutes to run, rest two minutes then run .33)
Rike
3 x (.25+.5+.75 miles)
Rest for exactly how long it takes to bike interval
Row
3 x (250m+500m+750m)
Rest for exactly how long it takes to row interval
Thursday 6-10-10
Strength & Conditioning:
Rest Day
Endurance:
Run, Bike, Swim, Row
3 Rounds of...
7 minute intervals
Rest 2 minutes between rounds
Max distance
Success is never final, failure is never fatal. It's courage that counts.
`John Wooden~
Rest Day
Endurance:
Run, Bike, Swim, Row
3 Rounds of...
7 minute intervals
Rest 2 minutes between rounds
Max distance
Success is never final, failure is never fatal. It's courage that counts.
`John Wooden~
Wednesday 6-9-10
Strength & Conditioning:
On the Minute, Every minute for 15 minutes
3 Thrusters (men 75 lbs, women 55 lbs)
6 Jumping Pullups
9 Squats
rest 10 minutes then do Endurance.
Endurance:
Pick One and Go. All out efforts
Row 2000
Bike 2 miles
Run 1 mile
Swim 800 meters
Don't let what you cannot do interfere with what you can do.
`Coach John Wooden`
On the Minute, Every minute for 15 minutes
3 Thrusters (men 75 lbs, women 55 lbs)
6 Jumping Pullups
9 Squats
rest 10 minutes then do Endurance.
Endurance:
Pick One and Go. All out efforts
Row 2000
Bike 2 miles
Run 1 mile
Swim 800 meters
Don't let what you cannot do interfere with what you can do.
`Coach John Wooden`
Tuesday 6-8-10
Strength & Conditioning:
5 Rounds for time...
Run 400 meters or Row 500 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups
Endurance:
Rest Day
Words of wisdom from John Wooden:
Talent is God-given, Be Humble. Fame is man-givev, Be Grateful. Conceit is self=given, Be Careful.
5 Rounds for time...
Run 400 meters or Row 500 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups
Endurance:
Rest Day
Words of wisdom from John Wooden:
Talent is God-given, Be Humble. Fame is man-givev, Be Grateful. Conceit is self=given, Be Careful.
Monday 6-7-10
Strength & Conditioning:
For time...
Row 500 meters
25 SDHP (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 OH Squats (men 75 lbs, women 55 lbs)
Run 400 meters
*Scale as needed!
Endurance:
Run, Bike, Swim, Row
4 min ON, 3 min OFF
2 min ON, 30 sec OFF
1 min ON, 3 min OFF
2 min ON, 30 sec OFF
4 min ON.
For time...
Row 500 meters
25 SDHP (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
Row 500 meters
25 OH Squats (men 75 lbs, women 55 lbs)
Run 400 meters
*Scale as needed!
Endurance:
Run, Bike, Swim, Row
4 min ON, 3 min OFF
2 min ON, 30 sec OFF
1 min ON, 3 min OFF
2 min ON, 30 sec OFF
4 min ON.
Saturday 6-5-10
Strength & Conditioning:
Row 500 meters
50 Push Press (men 75 lbs, women 50 lbs)
Row 500 meters
50 Pushups
Row 500 meters
50 Dips
Row 500 meters
Endurance:
Run, Row, Bike, Swim
10 rounds of...
30 seconds ON, 20 seconds OFF
*Go fast and a push hard.
Row 500 meters
50 Push Press (men 75 lbs, women 50 lbs)
Row 500 meters
50 Pushups
Row 500 meters
50 Dips
Row 500 meters
Endurance:
Run, Row, Bike, Swim
10 rounds of...
30 seconds ON, 20 seconds OFF
*Go fast and a push hard.
Friday 6-4-10
Strength & Conditioning:
Lunge 100ft (length of basketball court)
21 Pullups
21 Situps
Lunge 100ft
18 Pullups
18 situps
lunge 100ft
15 Pullups
15 Situps
Lunge 100ft
12 Pullups
12 Situps
Lunge 100ft
9 Pullups
9 Situps
Lunge 100ft
6 Pullups
6 Situps
Lunge 100ft
Endurance:
12 minute Time Trial (All out effort)
Lunge 100ft (length of basketball court)
21 Pullups
21 Situps
Lunge 100ft
18 Pullups
18 situps
lunge 100ft
15 Pullups
15 Situps
Lunge 100ft
12 Pullups
12 Situps
Lunge 100ft
9 Pullups
9 Situps
Lunge 100ft
6 Pullups
6 Situps
Lunge 100ft
Endurance:
12 minute Time Trial (All out effort)
Thursday 6-3-10
Strength & Conditioning:
Rest Day
Endurance:
5 Rounds for time...
Run 400 meters
50 Squats
Rest Day
Endurance:
5 Rounds for time...
Run 400 meters
50 Squats
Wednesday 6-2-10
Strength & Conditioning"
"50s"
For time...
50 Box Jumps
50 Jumping Pullups
50 DB Swings (men 45 lbs, women 30 lbs)
50 Walking Lunges
50 Hanging knees to elbow
50 Push Press (men use 45 lbs, women use 30 lbs)
50 Hips Extensions
50 2DB Thrusters (men use 20 lbs, women use 15 lbs)
50 Burpees
50 Calories (Choose between the run or row)
Endurance:
Run/Row/Bike/Swim
5 minutes ON, 2:30 OFF
6 minutes ON, 3 minutes OFF
7 minutes ON.
Record total distance covered
"50s"
For time...
50 Box Jumps
50 Jumping Pullups
50 DB Swings (men 45 lbs, women 30 lbs)
50 Walking Lunges
50 Hanging knees to elbow
50 Push Press (men use 45 lbs, women use 30 lbs)
50 Hips Extensions
50 2DB Thrusters (men use 20 lbs, women use 15 lbs)
50 Burpees
50 Calories (Choose between the run or row)
Endurance:
Run/Row/Bike/Swim
5 minutes ON, 2:30 OFF
6 minutes ON, 3 minutes OFF
7 minutes ON.
Record total distance covered
Tuesday 6-1-10
Strength & Conditioning:
"welcome back"
for time...
100 Pullups
100 Pushups
100 situps
100 squats
Endurance:
Rest Day
"welcome back"
for time...
100 Pullups
100 Pushups
100 situps
100 squats
Endurance:
Rest Day
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