Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Deadlifts (men 115 lbs, some 85 lbs)
Handstand Pushups
* scale the weight as needed for deadlifts
** handstand pushups can be performed with feet on risers, body is inverted
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds of...
1 min ON, 30 sec OFF
Tuesday 11-30-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken, rest as needed)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 5000 meters
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken, rest as needed)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 5000 meters
Monday 11-29-10
Skill Practice:
Front Squats
5 x 5 reps (pick a weight and try to keep it the same for all 5 sets of 5 reps)
Weighted Situps
3 x 15 reps (use as heavy a weight as possible, but each set is performed unbroken)
Strength & Conditioning:
5 Rounds for time...
5 Burpees
20 Steps of Lunges
5 Long Jumps
*This is a fast workout!
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 30 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON, 1 min OFF
2 min ON, 30 sec OFF
3 min ON, 1 min OFF
4 min ON.
"There are two ways to face the future. One way is with apprehension; the other is with anticipation." - Jim Rohn
Front Squats
5 x 5 reps (pick a weight and try to keep it the same for all 5 sets of 5 reps)
Weighted Situps
3 x 15 reps (use as heavy a weight as possible, but each set is performed unbroken)
Strength & Conditioning:
5 Rounds for time...
5 Burpees
20 Steps of Lunges
5 Long Jumps
*This is a fast workout!
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 30 sec OFF
3 min ON, 1 min OFF
2 min ON, 30 sec OFF
1 min ON, 1 min OFF
2 min ON, 30 sec OFF
3 min ON, 1 min OFF
4 min ON.
"There are two ways to face the future. One way is with apprehension; the other is with anticipation." - Jim Rohn
Saturday 11-27-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
21-15-9
Thrusters (men 85lbs, women 55lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Lactate Threshold"
5 min ON, 2:30 Off
6 min ON, 3:00 Off
7 min ON.
"Water your dreams with motivation and it will grow into reality." - Felix Opaleye
Rest Day
Strength & Conditioning:
For time...
21-15-9
Thrusters (men 85lbs, women 55lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Lactate Threshold"
5 min ON, 2:30 Off
6 min ON, 3:00 Off
7 min ON.
"Water your dreams with motivation and it will grow into reality." - Felix Opaleye
Friday 11-26-10
Skill Practice:
Bench Press!
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 30 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 5000 meters
"It's never too late to start something great" - Annonymous
Bench Press!
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 30 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 5000 meters
"It's never too late to start something great" - Annonymous
Thrusday 11-25-10
Skill Practice:
Deadlift
7,7,5,5,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
4 Rounds for time...
11 Burpees
25 Squats
10 SDHP (men 75 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Tabata"
10 Rounds of...
20 seconds ON, 10 seconds OFF
Max efforts!
"Train hard. Triumph doesn't come easy." - Kiplimo Chemirmir
Deadlift
7,7,5,5,3,3 (try to increase the weight each set)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
4 Rounds for time...
11 Burpees
25 Squats
10 SDHP (men 75 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Tabata"
10 Rounds of...
20 seconds ON, 10 seconds OFF
Max efforts!
"Train hard. Triumph doesn't come easy." - Kiplimo Chemirmir
Wednesday 11-24-10
Skill Practice:
Front Squat
7,7,5,5,3.3 (try to increase the weight each set)
Pushups
3 x max reps (3 min rest)
Strength & Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups
Endurance:
Rest Day
"Success is the fight between you and yourself." - Author Unknown
Front Squat
7,7,5,5,3.3 (try to increase the weight each set)
Pushups
3 x max reps (3 min rest)
Strength & Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups
Endurance:
Rest Day
"Success is the fight between you and yourself." - Author Unknown
Tuesday 11-23-10
Skill Practice:
Rest Day
Strength & Conditioning:
"Push, Push, Push"
21-15-9
Handstand Pushups (put your feet on a bench/ stack of risers, get as inverted as possibe)
Dips (challenge yourself, you should be able to do 21 unbroken)
Pushups (regular)
Endurance:
Pick a mode - Swim, Bike, Run, Row
First,
2 x 7 minute intervals (2 min rest)
Second,
5 x 1 minute intervals (30 second rest)
Record distances.
"First say to yourself what you would be; and then do what you have to do." - Epictetus
Rest Day
Strength & Conditioning:
"Push, Push, Push"
21-15-9
Handstand Pushups (put your feet on a bench/ stack of risers, get as inverted as possibe)
Dips (challenge yourself, you should be able to do 21 unbroken)
Pushups (regular)
Endurance:
Pick a mode - Swim, Bike, Run, Row
First,
2 x 7 minute intervals (2 min rest)
Second,
5 x 1 minute intervals (30 second rest)
Record distances.
"First say to yourself what you would be; and then do what you have to do." - Epictetus
Monday 11-22-10
Skill Practice:
Wighted Lunges (place bar on the back or hold heavy dumbells)
10, 10, 10, 10, 10 (10 steps each leg, try to increase weight each set)
Pullups
3 x max reps (3 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - max distance
Swim 20 minutes
Bike 45 minutes
Run 35 minutes
Row 25 minutes
"The dictionary is the only place where success comes before work." = Mark Twain
Wighted Lunges (place bar on the back or hold heavy dumbells)
10, 10, 10, 10, 10 (10 steps each leg, try to increase weight each set)
Pullups
3 x max reps (3 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - max distance
Swim 20 minutes
Bike 45 minutes
Run 35 minutes
Row 25 minutes
"The dictionary is the only place where success comes before work." = Mark Twain
Sunday 11-21-10
Rest Day
“Success is a journey, not a destination. The doing is often more important than the outcome.” - Arthur Ashe
“Success is a journey, not a destination. The doing is often more important than the outcome.” - Arthur Ashe
Saturday 11-20-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
30 Steps Lunges with weight over your head (men 25 lbs, women 10 lbs)
15 Box Jumps
15 Pushups
30 Situps
Endurance:
Rest Day
“Success is how high you bounce when you hit bottom.” – George S, Patton
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
30 Steps Lunges with weight over your head (men 25 lbs, women 10 lbs)
15 Box Jumps
15 Pushups
30 Situps
Endurance:
Rest Day
“Success is how high you bounce when you hit bottom.” – George S, Patton
Friday 11-19-10
Skill Practice:
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode -
Swim 4 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 4 x 750 meters
(2 min recoveries)
“We must accept finite disappointments, but never lose infinite hope.” – Martin Luther King Jr.
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode -
Swim 4 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 4 x 750 meters
(2 min recoveries)
“We must accept finite disappointments, but never lose infinite hope.” – Martin Luther King Jr.
Thursday 11-18-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
GHD Situp
3 x 20 reps (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
2 min ON, 1 min OFF
Max efforts. All out sprints.
"If you can believe it, the mind can achieve it." - anonymous
Push Press
5 x 5 reps (pick a weight and keep it the same for all five sets)
GHD Situp
3 x 20 reps (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
2 min ON, 1 min OFF
Max efforts. All out sprints.
"If you can believe it, the mind can achieve it." - anonymous
Wednesday 11-17-10
Skill Practice:
Hang Clean *keep back straight
5 x 5 reps (pick one weight for all five sets of five)
Strength & Conditioning:
5 Rounds for time...
15 Thrusters right hand (men 30 lbs, women 15 lbs)
15 Thrusters left hand
30 calories: Row
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
max distance, all out effort
"Real difficulties can be overcome, it is only the imaginary ones thatare unconquerable." - Theodore N. Vail
Hang Clean *keep back straight
5 x 5 reps (pick one weight for all five sets of five)
Strength & Conditioning:
5 Rounds for time...
15 Thrusters right hand (men 30 lbs, women 15 lbs)
15 Thrusters left hand
30 calories: Row
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
max distance, all out effort
"Real difficulties can be overcome, it is only the imaginary ones thatare unconquerable." - Theodore N. Vail
Tuesday 11-16-10
Skill Practice:
Deadlift
5 x 5 reps (pick a weight and try to keep it the same for all five sets)
Pushups
3 x Max Reps (2 minute recoveries)
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100 feet (each set)
Pullups
GHD Situps
Plank hold (20 seconds)
Endurance:
Rest Day
"He who conquers others is strong. He who conquers himself is mighty." - Lao Tzu
Deadlift
5 x 5 reps (pick a weight and try to keep it the same for all five sets)
Pushups
3 x Max Reps (2 minute recoveries)
Strength & Conditioning:
21-18-15-12-9-6
Lunge 100 feet (each set)
Pullups
GHD Situps
Plank hold (20 seconds)
Endurance:
Rest Day
"He who conquers others is strong. He who conquers himself is mighty." - Lao Tzu
Monday 11-15-10
Skill Practice:
Rest Day
Strength & Conditioning:
For Time...
Row 1000 meters
21 DBs Thrusters (men 25 lbs, women 15 lbs)
20 Jumping Lunges each leg
Row 500 meters
15 DBs Thrusters
15 Jumping Lunges
Row 250 meters
9 DBs Thrusters
10 Jumping Lunges each leg
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 9 miles
Run 2.5 miles
Row 2500 meters
"The process to attaining greatness is as important as the great product." - Kira
Rest Day
Strength & Conditioning:
For Time...
Row 1000 meters
21 DBs Thrusters (men 25 lbs, women 15 lbs)
20 Jumping Lunges each leg
Row 500 meters
15 DBs Thrusters
15 Jumping Lunges
Row 250 meters
9 DBs Thrusters
10 Jumping Lunges each leg
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 9 miles
Run 2.5 miles
Row 2500 meters
"The process to attaining greatness is as important as the great product." - Kira
Saturday 11-13-10
Skill Practice:
Push Press
7,7,5,5,3,3 (increase the weight each set)
Pushups
3 x Max Reps (1 minute rest)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 65 lbs, women 45 lbs; *Scale the weight if necessary)
Endurance:
Pick one of the following -
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 2 x 10 minutes (2 min recoveries)
Row 3 x 7 minutes (2 min recoveries)
“Success is simple. Do what’s right, the right way, at the right time.” – Arnold H. Glasow
Push Press
7,7,5,5,3,3 (increase the weight each set)
Pushups
3 x Max Reps (1 minute rest)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 65 lbs, women 45 lbs; *Scale the weight if necessary)
Endurance:
Pick one of the following -
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 2 x 10 minutes (2 min recoveries)
Row 3 x 7 minutes (2 min recoveries)
“Success is simple. Do what’s right, the right way, at the right time.” – Arnold H. Glasow
Friday 11-12-10
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to add weight each set)
Dips
3 x 10 (do your best to do them unbroken)
Strength & Conditioning:
5 Rounds for time...
21 Thrusters (men 75 lbs, women 45 lbs)
Run 400 meters
21 Hang Cleans w/2DBs (men 25 lbs, women 15 lbs; use your legs, keep your back straight)
Endurance:
Rest Day
"Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald
Deadlifts
7,7,5,5,3,3 (try to add weight each set)
Dips
3 x 10 (do your best to do them unbroken)
Strength & Conditioning:
5 Rounds for time...
21 Thrusters (men 75 lbs, women 45 lbs)
Run 400 meters
21 Hang Cleans w/2DBs (men 25 lbs, women 15 lbs; use your legs, keep your back straight)
Endurance:
Rest Day
"Never confuse a single defeat with a final defeat." - F. Scott Fitzgerald
Thursday 11-11-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
50 Swings (men 50 lbs, women 30 lbs)
Run 400 meters
21 Pullups
Run 800 meters
21 Pullups
Run 400 meters
50 Swings
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 min ON, 1 min OFF
"You miss 100% of the shots you don't take." - Wayne Gretzky
Rest Day
Strength & Conditioning:
For time...
50 Swings (men 50 lbs, women 30 lbs)
Run 400 meters
21 Pullups
Run 800 meters
21 Pullups
Run 400 meters
50 Swings
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
2 min ON, 1 min OFF
"You miss 100% of the shots you don't take." - Wayne Gretzky
Wednesday 11-10-10
Skill Practice:
Pullups
3 x Max reps (90 second recoveries)
Pushups
3 x Max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode and go
Swim - 800 meters
Bike - 20 miles
Run - 2 miles
Row - 2000 meters
“Perseverance is failing nineteen times and succeeding the twentieth.” - Julie Andrews
Pullups
3 x Max reps (90 second recoveries)
Pushups
3 x Max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode and go
Swim - 800 meters
Bike - 20 miles
Run - 2 miles
Row - 2000 meters
“Perseverance is failing nineteen times and succeeding the twentieth.” - Julie Andrews
Tuesday 11-9-10
Skill Practice:
Push Press
5 x 5 reps (pick a weight and keep it the same if possible)
GHD Situps
3 x 20 reps (do all twenty reps without stopping)
Strength & Conditioning:
5 Rounds for time...
10 Deadlifts (men 115 lbs, women 85 lbs; scale the weight if needed)
12 Burpees
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 3 x 10 minutes (2 min recoveries)
Row 3 x 6 minutes (2 min recoveries)
"It is surmounting difficulties that makes heroes." - Louis Pasture
Push Press
5 x 5 reps (pick a weight and keep it the same if possible)
GHD Situps
3 x 20 reps (do all twenty reps without stopping)
Strength & Conditioning:
5 Rounds for time...
10 Deadlifts (men 115 lbs, women 85 lbs; scale the weight if needed)
12 Burpees
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 3 x 5 minutes (2 min recoveries)
Bike 3 x 12 minutes (2 min recoveries)
Run 3 x 10 minutes (2 min recoveries)
Row 3 x 6 minutes (2 min recoveries)
"It is surmounting difficulties that makes heroes." - Louis Pasture
Monday 11-8-10
Skill Practice:
Back Squats
12 sets of 2 reps (On the minute every minute for 12 minutes, pick as heavy a weight as possible, but constant for the whole time)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups (do jumping pullups if necessary)
Endurance:
Rest Day
“It is hard to fail, but it is worse to have tried to succeed.” – Theodore Roosevelt
Back Squats
12 sets of 2 reps (On the minute every minute for 12 minutes, pick as heavy a weight as possible, but constant for the whole time)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups (do jumping pullups if necessary)
Endurance:
Rest Day
“It is hard to fail, but it is worse to have tried to succeed.” – Theodore Roosevelt
Saturday 11-6-10
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to add weight each set. Keep good form)
GHD Situps
3 x 20 (try to do all twenty of each set unbroken.)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 3000 meters
"Quality is not an act, it is a habit." - Aristotle
Deadlifts
7,7,5,5,3,3 (try to add weight each set. Keep good form)
GHD Situps
3 x 20 (try to do all twenty of each set unbroken.)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode - Swim, Bike, Run, Row
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 3000 meters
"Quality is not an act, it is a habit." - Aristotle
Friday 11-5-10
Skill Practice:
Front Squat
7,7,5,5,3,3 (try to increase the weight each round. Maintain full range of motion.)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
5 Burpees
10 Sumo Deadlift High Pull (men 85 lbs, women 45 lbs)
15 Squats
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON!
"The most important question to ask is not "What am I getting?" but rather "What am I becoming?" - Jim Rohn
Front Squat
7,7,5,5,3,3 (try to increase the weight each round. Maintain full range of motion.)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
5 Burpees
10 Sumo Deadlift High Pull (men 85 lbs, women 45 lbs)
15 Squats
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON!
"The most important question to ask is not "What am I getting?" but rather "What am I becoming?" - Jim Rohn
Thursday 11-4-10
Skill Practice:
Push Press
7,5,5,5,3 (try to increase the weight with each set)
GHD Situps
3 x 20 (each set should be unbroken, res as needed between sets)
Strength & Conditioning:
"Objects"
4 Rounds for time:
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 115 lbs, women 75 lbs)
9 2DB Thrusters (men 30 lbs, women 15 lbs)
Endurance:
Rest Day
"My strength lies solely in my tenacity." - Louis Pasture
Push Press
7,5,5,5,3 (try to increase the weight with each set)
GHD Situps
3 x 20 (each set should be unbroken, res as needed between sets)
Strength & Conditioning:
"Objects"
4 Rounds for time:
21 Swings (men 50 lbs, women 35 lbs)
15 Deadlifts (men 115 lbs, women 75 lbs)
9 2DB Thrusters (men 30 lbs, women 15 lbs)
Endurance:
Rest Day
"My strength lies solely in my tenacity." - Louis Pasture
Wednesday 11-3-10
Skill Practice:
Rest Day
Strength & Conditioning:
8 Rounds of: 3 minutes to complete...
10 2DB Push Press (men 30 lbs, women 12 lbs)
10 Swings (men 45 lbs, women 30 lbs)
10 Box Jumps
10 Calories of Rowing
Endurance:
Pick a mode:
Swim 800 meters
Bike 18 miles
Run 5 miles
Row 5k meters
"No-one can make you feel inferior without your consent." - Eleanor Roosevelt
Rest Day
Strength & Conditioning:
8 Rounds of: 3 minutes to complete...
10 2DB Push Press (men 30 lbs, women 12 lbs)
10 Swings (men 45 lbs, women 30 lbs)
10 Box Jumps
10 Calories of Rowing
Endurance:
Pick a mode:
Swim 800 meters
Bike 18 miles
Run 5 miles
Row 5k meters
"No-one can make you feel inferior without your consent." - Eleanor Roosevelt
Tuesday 11-2-10
Skill Practice:
Back Squat
7 x 5 reps (try to keep the weight the same for all seven reps)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 5 x 100 meters (90 second recoveries)
Bike 6 x 1 mile (90 second recoveries)
Run 5 x 400 meters (90 second recoveries)
Row 5 x 300 meters (90 second recoveries)
"A journey of a thousand miles begins with a single step." - Lao Tzu
Back Squat
7 x 5 reps (try to keep the weight the same for all seven reps)
Strength & Conditioning:
Rest Day
Endurance:
Pick one mode
Swim 5 x 100 meters (90 second recoveries)
Bike 6 x 1 mile (90 second recoveries)
Run 5 x 400 meters (90 second recoveries)
Row 5 x 300 meters (90 second recoveries)
"A journey of a thousand miles begins with a single step." - Lao Tzu
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