Skill Practice:
Pullups
3 x Max Reps
Get as many pullups as you can in a row. Use assistance if necessary, but don't change the setting.
Rest 3 minutes between rounds.
Strength & Conditioning:
As many rounds possible in 20 minutes...
Men 65 lbs, women 45 lbs
5 Thrusters
7 Hang Cleans
10 Sumo Deadlift High Pull
*Do not compromise your from. Make sure you're protecting your back!
Endurance:
Rest Day
Tuesday 8-31-10
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 DB Swings (men 45 lbs, women 30 lbs)
12 Pullups
Endurance:
Swim 3 x 300 meters (90 second Rest)
Bike 3 x 3 miles (90 second Rest)
Run 3 x 800 meters (90 second Rest)
Row 3 x 1000 meters (90 second Rest)
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 DB Swings (men 45 lbs, women 30 lbs)
12 Pullups
Endurance:
Swim 3 x 300 meters (90 second Rest)
Bike 3 x 3 miles (90 second Rest)
Run 3 x 800 meters (90 second Rest)
Row 3 x 1000 meters (90 second Rest)
Monday 8-30-10
Skill Practice:
Deadlifts
5 sets of 5 reps (5 x 5)
*Pick one weight and try to maintain it for all 5 sets.
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 500 meters Time Trial (wear a t-shirt for added resistance)
Bike 2 miles up hill Time Trial (stay in the saddle and above 60 rpm)
Run 1 mile uphill Time Trial (incline between 6-10%)
Row 1500 meter Time Trial (level 10)
Deadlifts
5 sets of 5 reps (5 x 5)
*Pick one weight and try to maintain it for all 5 sets.
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 500 meters Time Trial (wear a t-shirt for added resistance)
Bike 2 miles up hill Time Trial (stay in the saddle and above 60 rpm)
Run 1 mile uphill Time Trial (incline between 6-10%)
Row 1500 meter Time Trial (level 10)
Friday 8-27-10
Skill Practice:
Thrusters
5,5,5,5,5
*try to increase your weight slightly each set. Do NOT compromise your form.
Strength & Conditioning:
4 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
10 Rounds of...
1 minute ON, 30 seconds OFF
Max distance. Record distance
Thrusters
5,5,5,5,5
*try to increase your weight slightly each set. Do NOT compromise your form.
Strength & Conditioning:
4 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
10 Rounds of...
1 minute ON, 30 seconds OFF
Max distance. Record distance
Thursday 8-26-10
Skill Practice:
Pullups
3 x Max Reps (Three sets of max reps rest for 90 seconds)
Strength & Conditioning:
Rest Day
Endurance:
Swim 1000 meters Time Trial
Bike 5 mile Time Trial
Run 1.5 mile Time Trial
Row 3000 meters Time Trial
Pullups
3 x Max Reps (Three sets of max reps rest for 90 seconds)
Strength & Conditioning:
Rest Day
Endurance:
Swim 1000 meters Time Trial
Bike 5 mile Time Trial
Run 1.5 mile Time Trial
Row 3000 meters Time Trial
Wednesday 8-25-10
Skill Practice:
Front Squats
5,5,5,5,5,5,5 (this means 7 sets of 5 reps) Try to increase the weight each time slightly! Back stays straight. There is no time component. Focus on form and weight.
Strength & Conditioning:
7 Rounds of...
7 SDHP (Sumo Deadlift High Pull){men 75 lbs, women 45 lbs}
15 Pushups
Endurance:
Swim 2 x 400 meters
Bike 4 x 1 mile meters
Run 3 x 600 meters
Row 3 x 500 meters
Front Squats
5,5,5,5,5,5,5 (this means 7 sets of 5 reps) Try to increase the weight each time slightly! Back stays straight. There is no time component. Focus on form and weight.
Strength & Conditioning:
7 Rounds of...
7 SDHP (Sumo Deadlift High Pull){men 75 lbs, women 45 lbs}
15 Pushups
Endurance:
Swim 2 x 400 meters
Bike 4 x 1 mile meters
Run 3 x 600 meters
Row 3 x 500 meters
Tuesday 8-24-10
Skill Practice:
3 sets of Max Calories of Rowing in 1 minute. Rest 3 minutes between rounds.
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Hip Extensions
Situps
Endurance:
Rest Day
3 sets of Max Calories of Rowing in 1 minute. Rest 3 minutes between rounds.
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Hip Extensions
Situps
Endurance:
Rest Day
Monday 8-23-10
Skill Practice:
Handstand Pushup
3 sets of Max Reps...2 minute rest between sets.
*Put your feet on something as tall as your hip. Back your hands up so your torso is as vertical as possible. Keep abs tight. Lower the top of your head to the ground.
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100ft *Lunge distance doesn't change.
GHD Situps
Pullups
Endurance:
Pick one and go for max distance
Swim 2 x 10 minutes with 2 minute recovery
Bike 2 x 20 minutes with 2 minute recovery
Run 2 x 15 minutes with 2 minute recovery
Row 2 x 12 minutes with 2 minute recovery
Handstand Pushup
3 sets of Max Reps...2 minute rest between sets.
*Put your feet on something as tall as your hip. Back your hands up so your torso is as vertical as possible. Keep abs tight. Lower the top of your head to the ground.
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100ft *Lunge distance doesn't change.
GHD Situps
Pullups
Endurance:
Pick one and go for max distance
Swim 2 x 10 minutes with 2 minute recovery
Bike 2 x 20 minutes with 2 minute recovery
Run 2 x 15 minutes with 2 minute recovery
Row 2 x 12 minutes with 2 minute recovery
Saturday 8-21-10
Skill Practice:
Pushups
3 x max reps
2 minute recoveries
Strength & Conditioning:
5-10-15-10-5 for time...
Burpees
Back Squat (goal weight: men 75% Body weight, women 66% Body weight)
Pullups
Endurance:
Swim 6 x 100 meters with 1 minute recoveries
Bike 4 x 1 mile intervals with 1 minute recoveries
Run 6 x 400 meters with 1 minute recoveries
Row 5 x 500 meters with 1 minute recoveries
Pushups
3 x max reps
2 minute recoveries
Strength & Conditioning:
5-10-15-10-5 for time...
Burpees
Back Squat (goal weight: men 75% Body weight, women 66% Body weight)
Pullups
Endurance:
Swim 6 x 100 meters with 1 minute recoveries
Bike 4 x 1 mile intervals with 1 minute recoveries
Run 6 x 400 meters with 1 minute recoveries
Row 5 x 500 meters with 1 minute recoveries
Friday 8-20-10
Skill Practice:
Press
5 x 3,3,3,3,3,3
Do NOT use legs, stand and press straight overhead.
Try to increase weight each set. (start easy, it gets hard fast)
Rest two minutes between sets
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
21 SDHP {sumo deadlift high pull} (men 65 lbs, women 45 lbs)
21 Dips
Endurance:
Rest Day
Press
5 x 3,3,3,3,3,3
Do NOT use legs, stand and press straight overhead.
Try to increase weight each set. (start easy, it gets hard fast)
Rest two minutes between sets
Strength & Conditioning:
3 Rounds for time...
Run 400 meters
21 SDHP {sumo deadlift high pull} (men 65 lbs, women 45 lbs)
21 Dips
Endurance:
Rest Day
Thursday 8-19-10
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
5 BB Clean and Press (men 65 lbs, women 45 lbs)
5ea BB Overhead Lunge (men 65 lbs, women 45 lbs)
15 Box Jumps
20 Situps (regular old situps, not GHD)
Endurance
"Lactate Threshold"
*Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Rest Day
Strength & Conditioning:
As Many Rounds Possible in 20 minutes...
5 BB Clean and Press (men 65 lbs, women 45 lbs)
5ea BB Overhead Lunge (men 65 lbs, women 45 lbs)
15 Box Jumps
20 Situps (regular old situps, not GHD)
Endurance
"Lactate Threshold"
*Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Wednesday 8-18-10
Skill Practice:
Overhead Squat
5 x 5 (Five sets of five, use as heavy a weight as possible but keep the same weight)
Strength & Conditioning:
Rest Day
Endurance:
Swim 500 meters Time Trial
Bike 12 mile Time Trial
Run 2 mile Time Trial
Row 1500 meter Time Trial
Overhead Squat
5 x 5 (Five sets of five, use as heavy a weight as possible but keep the same weight)
Strength & Conditioning:
Rest Day
Endurance:
Swim 500 meters Time Trial
Bike 12 mile Time Trial
Run 2 mile Time Trial
Row 1500 meter Time Trial
Tuesday 8-17-10
Skill Practice:
Pullups 3 x Max Reps
*Skill work should be done before everything. Time is not kept. The whole goal is go for max reps or weights. Rest time varies to maximize performance.
Strength & Conditioning:
For time...
20 Hang Cleans {take the ground from ground to the the shoulders, do NOT press overhead} (men 75 lbs, women 45 lbs)
Row 1000m or Run 800 meters
20 Front Squats {weights stay in rack position, at the shoulders while squating} (men 75 lbs, women 45 lbs)
Row 100o meters or Run 800 meters
20 Push Press (men 75 lbs, women 45 lbs)
Row 1000 meters or Run 800 meters
Endurance:
1 min ON, 1 min OFF
1 min ON, 45 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 15 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 45 seconds OFF
1 min ON, 1 min OFF
1 min ON.
Pullups 3 x Max Reps
*Skill work should be done before everything. Time is not kept. The whole goal is go for max reps or weights. Rest time varies to maximize performance.
Strength & Conditioning:
For time...
20 Hang Cleans {take the ground from ground to the the shoulders, do NOT press overhead} (men 75 lbs, women 45 lbs)
Row 1000m or Run 800 meters
20 Front Squats {weights stay in rack position, at the shoulders while squating} (men 75 lbs, women 45 lbs)
Row 100o meters or Run 800 meters
20 Push Press (men 75 lbs, women 45 lbs)
Row 1000 meters or Run 800 meters
Endurance:
1 min ON, 1 min OFF
1 min ON, 45 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 15 seconds OFF
1 min ON, 30 seconds OFF
1 min ON, 45 seconds OFF
1 min ON, 1 min OFF
1 min ON.
Monday 8-16-10
Skill Work:
Deadlift 5 x 5 (5 sets, of 5 reps)
*work up to a comfortable weight.
*DOn't compromise your form
Strength & Conditionig:
For time...
Row 500 meters
then,
15 Rounds of...
5 Pullups
10 Pushups
15 Squats
then,
Run 400 meters
Endurance:
Rest Day
Deadlift 5 x 5 (5 sets, of 5 reps)
*work up to a comfortable weight.
*DOn't compromise your form
Strength & Conditionig:
For time...
Row 500 meters
then,
15 Rounds of...
5 Pullups
10 Pushups
15 Squats
then,
Run 400 meters
Endurance:
Rest Day
Saturday 8-14-10
Strength & Conditioning:
Rest Day
Endurance:
Swim 20 min Time Trial
Bike 40 min Time Trial
Run 30 min Time Trial
Row 20 min Time Trial
Rest Day
Endurance:
Swim 20 min Time Trial
Bike 40 min Time Trial
Run 30 min Time Trial
Row 20 min Time Trial
Friday 8-13-10
Strength & Conditioning:
5 Rounds for time...
9 2DB Thrusters (men 25 lbs, women 20 lbs)
15 Pullups
15 Handstand Pushups
9 2DB Hang Cleans (men 25 lbs, women 20 lbs)
Endurance:
Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
5 Rounds for time...
9 2DB Thrusters (men 25 lbs, women 20 lbs)
15 Pullups
15 Handstand Pushups
9 2DB Hang Cleans (men 25 lbs, women 20 lbs)
Endurance:
Pick any mode
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Thursday 8-12-10
Strength & Conditioning:
10 Rounds for time...
10 Thrusters (men 75 lbs, women 50 lbs)
10 Burpees
Endurance:
Rest Day
10 Rounds for time...
10 Thrusters (men 75 lbs, women 50 lbs)
10 Burpees
Endurance:
Rest Day
Wednesday 8-11-10
Strength & Conditioning:
For time...
50 Pullups
100 Pushups
200 Situps
250 Squats
*You must finish all of the pullups before moving on to the pushups, etc.
Endurance:
"Tabata"
8 Rounds of...
20 sec ON, 10 sec OFF
Swim
Bike hold watts above 200
Run on 12% grade incline
Row
*Pick one - max distance covered
For time...
50 Pullups
100 Pushups
200 Situps
250 Squats
*You must finish all of the pullups before moving on to the pushups, etc.
Endurance:
"Tabata"
8 Rounds of...
20 sec ON, 10 sec OFF
Swim
Bike hold watts above 200
Run on 12% grade incline
Row
*Pick one - max distance covered
Tuesday 8-10-10
Strength & Conditioning:
Rest Day
Endurance:
"Tempo 85%"
Swim 15 min TT
Bike 50 min TT
Run 30 min TT
Row 20 min TT
Rest Day
Endurance:
"Tempo 85%"
Swim 15 min TT
Bike 50 min TT
Run 30 min TT
Row 20 min TT
Monday 8-9-10
Strength & Conditioning:
Row 1k or Run 800m
then,
3 Rounds of...
20 Pullups
25 Swings (men 45 lbs, women 30 lbs)
30 GHD Situps
then,
Row 1k or Run 800m
Endurance:
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
Row 1k or Run 800m
then,
3 Rounds of...
20 Pullups
25 Swings (men 45 lbs, women 30 lbs)
30 GHD Situps
then,
Row 1k or Run 800m
Endurance:
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 45 sec OFF
1 min ON, 30 sec OFF
1 min ON, 15 sec OFF
Saturday 8-7-10
Strength & Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
30 Pullups
Row 500 meters
Endurance:
Pick one of the mode...
Swim: 500 meters
Run: 3 miles
Bike 10 miles
Row 5000 meters
For time...
Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
30 Pullups
Row 500 meters
Endurance:
Pick one of the mode...
Swim: 500 meters
Run: 3 miles
Bike 10 miles
Row 5000 meters
Friday 8-6-10
Strength & Conditioning:
7 Rounds for time...
10 Pullups
5 OH Squats (men 85 lbs, women 60 lbs)
5 Push Press (men 85 lbs, women 60 lbs)
10 Box Jumps
Endurance:
Rest Day
7 Rounds for time...
10 Pullups
5 OH Squats (men 85 lbs, women 60 lbs)
5 Push Press (men 85 lbs, women 60 lbs)
10 Box Jumps
Endurance:
Rest Day
Wednesday 8-4-10
Strength & Conditioning:
Rest Day
Endurance:
Pick any mode: swim, bike, run, or row
4 Rounds of
5 minutes ON, 3 minute recoveries.
All out efforts
Rest Day
Endurance:
Pick any mode: swim, bike, run, or row
4 Rounds of
5 minutes ON, 3 minute recoveries.
All out efforts
Tuesday 8-3-10
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 45 lbs)
10 Pullups
5 Burpees
Endurance:
Pick any mode...
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON!
Record max distance.
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 45 lbs)
10 Pullups
5 Burpees
Endurance:
Pick any mode...
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON, 3 min OFF
3 min ON, 1 min OFF
3 min ON!
Record max distance.
Monday 8-2-10
Alright, the internet is back and reliable...back to work! Yay.
Strength & Conditioning:
4 Rounds for time...
12 Swings (men 50 lbs, women 30 lbs)
12 SDHP (men 85 lbs, women 60 lbs)
30 Run (calories)
Endurance:
Rest Day
Strength & Conditioning:
4 Rounds for time...
12 Swings (men 50 lbs, women 30 lbs)
12 SDHP (men 85 lbs, women 60 lbs)
30 Run (calories)
Endurance:
Rest Day
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