Skill Practice:
Pullups
3 x max reps (2 min recoveries0
GhD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
As many rounds PossibleL 15 minutes
12 Pullups
31 Squats
20 Push Press (men 75 lbs, women 50 lbs0
11 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
3 Min On, 1 min OFF
Thursday 12-30-10
Skill Practice:
Back Squats
2 x 20 reps (do your best to perform both sets unbroken)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Pushups
15 Situps (not GHD)
20 Jumping Lunges (total, not each leg)
Endurance:
Rest Day
Back Squats
2 x 20 reps (do your best to perform both sets unbroken)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Pushups
15 Situps (not GHD)
20 Jumping Lunges (total, not each leg)
Endurance:
Rest Day
Wednesday 12-29-10
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds for time...
3 minutes ON, 1 min OFF
Rest Day
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds for time...
3 minutes ON, 1 min OFF
Tuesday 12-28-10
Skill Practice:
Push Press
5,5,5,5,5 (increase the weight each set for all five rounds)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 minutes
Bike 60 minutes
Run 45 minutes
Row 25 minutes
Push Press
5,5,5,5,5 (increase the weight each set for all five rounds)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 minutes
Bike 60 minutes
Run 45 minutes
Row 25 minutes
Monday 12-27-10
Skill Practice:
Overhead Squats
3,3,3,3,3 (try to increase the weight for each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Endurance:
Tabata Intervals
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
20 second ON, 10 seconds OFF
Overhead Squats
3,3,3,3,3 (try to increase the weight for each set of three)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Endurance:
Tabata Intervals
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
20 second ON, 10 seconds OFF
Saturday 12-25-10
Happy Holidays Everyone. Just in case you needed the stress relief here is one you can do without the gym (since they are all closed anyways). The countdown to 2011 begins!
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds of...
50 Squats
25 Pike Situps
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
1 minute ON, 30 seconds OFF
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds of...
50 Squats
25 Pike Situps
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
1 minute ON, 30 seconds OFF
Friday 12-24-10
Skill Practice:
Push Press
5 x 3 (pick a weight and try to keep it the same for all five sets of three reps)
Pullups
3 x max reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run,
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
Push Press
5 x 3 (pick a weight and try to keep it the same for all five sets of three reps)
Pullups
3 x max reps (3 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
"Lactate Threshold"
Pick a mode - Swim, Bike, Run,
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
Thursday 12-23-10
Skill Practice:
Front Squats
5 x 3 reps (try to keep the weight the same for all five sets)
Hip Extensions
3 x 15 (try to perform each set unbroken)
Strength & Conditioning:
"12 Days of Fitness"
30 minute Time Limit
1 Burpee
2 Ball Slam Situp (sub is Pullup)
3 SDHP (men 65 lbs, women 45 lbs)
4 Thrusters (men 65 lbs, women 45 lbs)
5 Swings (men 50 lbs, women 30 lbs)
6 Squats
7 Situps (not GHD)
8 Puhsups
9 Wall Ball (sub is Dips)
10 Jumping Lunge (each side)
11 Inchworms
12 Double Unders (sub 50 singles, or 20 Box Jumps)
** this workout is done like the song "12 days of Christmas"
ie...exercise 1, 2-1, 3-2-1, 4-3-2-1,....12-11-10 all the way to 1!
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Front Squats
5 x 3 reps (try to keep the weight the same for all five sets)
Hip Extensions
3 x 15 (try to perform each set unbroken)
Strength & Conditioning:
"12 Days of Fitness"
30 minute Time Limit
1 Burpee
2 Ball Slam Situp (sub is Pullup)
3 SDHP (men 65 lbs, women 45 lbs)
4 Thrusters (men 65 lbs, women 45 lbs)
5 Swings (men 50 lbs, women 30 lbs)
6 Squats
7 Situps (not GHD)
8 Puhsups
9 Wall Ball (sub is Dips)
10 Jumping Lunge (each side)
11 Inchworms
12 Double Unders (sub 50 singles, or 20 Box Jumps)
** this workout is done like the song "12 days of Christmas"
ie...exercise 1, 2-1, 3-2-1, 4-3-2-1,....12-11-10 all the way to 1!
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Wednesday 12-22-10
Skill Practice:
Deadlifts
5,5,5,5,5,5 (try to increase the weight for each of the six sets)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Pushups
Sumo Deadlift High Pull (men 75 lbs, women 45 lbs)
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5 (try to increase the weight for each of the six sets)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
21-15-9
Thrusters (men 75 lbs, women 45 lbs)
Pullups
Pushups
Sumo Deadlift High Pull (men 75 lbs, women 45 lbs)
Endurance:
Rest Day
Tuesday 12-21-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
20 Step ups (men 95 lbs, women 65 lbs)
15 GHD Situps
10 Burpees
*10 step ups each leg, box height should make upper leg parallel to the ground
Endurance:
"4X Intervals"
Pick a mode -
Swim: 4 x 200 meters (60 sec rest)
Bike: 4 x 2 miles (60 sec rest)
Run 4 x 800 meters (60 sec rest)
Row 4 x 1000 meters (60 sec rest)
Rest Day
Strength & Conditioning:
5 Rounds for time...
20 Step ups (men 95 lbs, women 65 lbs)
15 GHD Situps
10 Burpees
*10 step ups each leg, box height should make upper leg parallel to the ground
Endurance:
"4X Intervals"
Pick a mode -
Swim: 4 x 200 meters (60 sec rest)
Bike: 4 x 2 miles (60 sec rest)
Run 4 x 800 meters (60 sec rest)
Row 4 x 1000 meters (60 sec rest)
Monday 12-20-10
Skill Practice:
Front Squat
5 x 5 reps (pick a weight and try to maintain it for all 5 sets)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Front Squat
5 x 5 reps (pick a weight and try to maintain it for all 5 sets)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Friday 12-17-10
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Row 1000 meters
30 Pushups
30 DB Thrusters (men 30 lbs, women 15 lbs)
20 Pushups
20 DB Thrusters
10 Pushups
10 DB Thrusters
Row 500 meters
Endurance:
Pick one mode -
Swim 3 x 300 meters (rest 2 minutes)
Bike 4 x 3 miles (rest 2 minutes)
Run 3 x 800 meters (rest 2 minutes)
Row 3 x 750 meters (rest 2 minutes)
Rest Day
Strength & Conditioning:
For time...
Row 1000 meters
30 Pushups
30 DB Thrusters (men 30 lbs, women 15 lbs)
20 Pushups
20 DB Thrusters
10 Pushups
10 DB Thrusters
Row 500 meters
Endurance:
Pick one mode -
Swim 3 x 300 meters (rest 2 minutes)
Bike 4 x 3 miles (rest 2 minutes)
Run 3 x 800 meters (rest 2 minutes)
Row 3 x 750 meters (rest 2 minutes)
Thursday 12-16-10
Skill Practice:
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Pushups
3 x max reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 5000 meters
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Pushups
3 x max reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 15 miles
Run 6 miles
Row 5000 meters
Wednesday 12-15-10
Skill Practice:
Back Squats
9,9,7,7,5,5 (try to increase the weight each set)
Strength & Conditioning:
5 Rounds of...
5 Handstand Pushups
5 Pullups
10 Swings (men 45 lbs, women 30 lbs)
20 cal Run *incline at 7.0
Endurance:
Pick one -
Swim 6 x 200 meters (90 sec rest)
Bike 6 x 2k (90 sec rest)
Run 6 x 400 meters (90 sec rest)
Row 6 x 500 meters (90 sec rest)
Back Squats
9,9,7,7,5,5 (try to increase the weight each set)
Strength & Conditioning:
5 Rounds of...
5 Handstand Pushups
5 Pullups
10 Swings (men 45 lbs, women 30 lbs)
20 cal Run *incline at 7.0
Endurance:
Pick one -
Swim 6 x 200 meters (90 sec rest)
Bike 6 x 2k (90 sec rest)
Run 6 x 400 meters (90 sec rest)
Row 6 x 500 meters (90 sec rest)
Tuesday 12-14-10
Skill Practice:
Push Press
5 x 5 reps (keep the weight the same for each of the 5 sets)
GHD Situps
3 x 20 reps (try to perform each set of 20 unbroken)
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 65 lbs, women 45 lbs; Scale the weight if necessary)
500 meter Row
Endurance:
Rest Day
Push Press
5 x 5 reps (keep the weight the same for each of the 5 sets)
GHD Situps
3 x 20 reps (try to perform each set of 20 unbroken)
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 65 lbs, women 45 lbs; Scale the weight if necessary)
500 meter Row
Endurance:
Rest Day
Monday 12-13-10
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
30 DB Thrusters (men 20 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 min Time Trial
Rest Day
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
30 DB Thrusters (men 20 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 min Time Trial
Saturday 12-11-10
Skill Practice:
Deadlifts
5,5,5,5,5,5 (try to increase the weigh each set)
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 min ON, 1 min ON.
Deadlifts
5,5,5,5,5,5 (try to increase the weigh each set)
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 min ON, 1 min ON.
Friday 12-10-10
Skill Practice:
Back Squats
5 X 7 reps (Try to maintain the same weight for all five sets)
Hanging Knee Raises
3 x 20 reps (or as many as possible)
Strength & Conditioning:
5 Rounds for time...
30 DB Thrusters (men 25 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Rest Day
Back Squats
5 X 7 reps (Try to maintain the same weight for all five sets)
Hanging Knee Raises
3 x 20 reps (or as many as possible)
Strength & Conditioning:
5 Rounds for time...
30 DB Thrusters (men 25 lbs, women 10 lbs)
30 Box Jumps
400 meter Run
Endurance:
Rest Day
Thursday 12-9-10
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time..
30 Steps Walking Lunges with weight overhead (men 25 lbs, women 10 lbs)
20 Swings (men 45 lbs, women 30 lbs)
10 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"24 pyramid"
4 min ON, 2 min OFF
5 min ON, 2 min OFF
6 min ON, 2 min OFF
5 min ON, 2 min OFF
4 min ON.
Rest Day
Strength & Conditioning:
5 Rounds for time..
30 Steps Walking Lunges with weight overhead (men 25 lbs, women 10 lbs)
20 Swings (men 45 lbs, women 30 lbs)
10 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
"24 pyramid"
4 min ON, 2 min OFF
5 min ON, 2 min OFF
6 min ON, 2 min OFF
5 min ON, 2 min OFF
4 min ON.
wednesday 12-8-10
Skill Practice:
Push Press
5 x 5 (keep the weight the same for all 5 sets)
GHD Situps
3 x 20 (perform all reps unbroken in each set)
Hip Extensions
3 x 20 (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 min, wear a t-shirt for drag
Bike 30 min, 4-8% grade
Run 25 min, 4-8& grade
Row 20 min, 50-120 watts above BW
Push Press
5 x 5 (keep the weight the same for all 5 sets)
GHD Situps
3 x 20 (perform all reps unbroken in each set)
Hip Extensions
3 x 20 (perform all reps unbroken in each set)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 20 min, wear a t-shirt for drag
Bike 30 min, 4-8% grade
Run 25 min, 4-8& grade
Row 20 min, 50-120 watts above BW
Tuesday 12-7-10
Skill Practice:
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 X max reps (2 min rest)
Strength & Conditioning:
"Crippler"
20 Back Squats (men 100 lbs, women 75 lbs) *Scale if necessary, but you shouldn't be able to do all 20 reps unbroken.
Row 1000 meters
Bike 2 miles
Run 800 meters
20 Back Squats
Endurance:
Pick a mode - Swim, Bike, Row, Run
6 Rounds of...
30 sec ON, 30 sec OFF
max efforts
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 X max reps (2 min rest)
Strength & Conditioning:
"Crippler"
20 Back Squats (men 100 lbs, women 75 lbs) *Scale if necessary, but you shouldn't be able to do all 20 reps unbroken.
Row 1000 meters
Bike 2 miles
Run 800 meters
20 Back Squats
Endurance:
Pick a mode - Swim, Bike, Row, Run
6 Rounds of...
30 sec ON, 30 sec OFF
max efforts
Monday 12-6-10
Skill Practice:
Front Squats
5 x 5 reps (maintain the same weight for all 5 sets)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
For time...
Run 400 meters
45 Handstand Pushups
Run 400 meters
45 Dips (use the normal amount of assistance)
Run 400 meters
45 Puhsups *deload (lift hands off floor at the bottom of the pushup)
Run 400 meters
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain the same weight for all 5 sets)
Pullups
3 x max reps (2 min rest)
Strength & Conditioning:
For time...
Run 400 meters
45 Handstand Pushups
Run 400 meters
45 Dips (use the normal amount of assistance)
Run 400 meters
45 Puhsups *deload (lift hands off floor at the bottom of the pushup)
Run 400 meters
Endurance:
Rest Day
Saturday 12-4-10
Skill Practice:
Pullups
3 x max reps (2 min recoveries)
Pushups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 4 x 200 meters (2 min rest)
Bike 3 x 4 miles (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)
Pullups
3 x max reps (2 min recoveries)
Pushups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 4 x 200 meters (2 min rest)
Bike 3 x 4 miles (2 min rest)
Run 4 x 800 meters (2 min rest)
Row 5 x 500 meters (2 min rest)
Friday 12-3-10
Skill Practice:
Back Squats
7,7,7,7,7 (try to increase the weight each time)(
Strength & Conditioning:
25-20-15-10
Push Press (men 75 lbs, women 55 lbs)
Burpees
Endurance:
Pick a mode -
Swim 500 meters
Bike 6 miles
Run 1.5 miles
Row 3000
Back Squats
7,7,7,7,7 (try to increase the weight each time)(
Strength & Conditioning:
25-20-15-10
Push Press (men 75 lbs, women 55 lbs)
Burpees
Endurance:
Pick a mode -
Swim 500 meters
Bike 6 miles
Run 1.5 miles
Row 3000
Thursday 12-2-10
Skill Practice:
Deadlifts
5,5,5,5,5,5,5 (add weight each set)
Strength & Conditioning:
3 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5,5 (add weight each set)
Strength & Conditioning:
3 Rounds of...
Row 500 meters
15 Burpees
Run 400 meters
Endurance:
Rest Day
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