Skill & Strength:
Pushups
3 x max reps (2 minute recovery)
Pullups
3 x max reps (2 minute recovery)
Side Plank
3 x max time (1 minute recovery)
*alternate each side with a minute recovery between each side
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 second recovery)
Bike 10 x 400 meters (30 second recovery)
Run 8 x 400 meters (30 second recovery)
Row 8 x 500 meters (30 second recovery)
Thursday 12-29-11
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
10! (10-9-8-7-6-5-4-3-2-1)
Deadlifts (Men 115 lbsm, women 90 lbs)
Box Jumps
Swings (men 50 lbs, women 35 lbs)
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
10! (10-9-8-7-6-5-4-3-2-1)
Deadlifts (Men 115 lbsm, women 90 lbs)
Box Jumps
Swings (men 50 lbs, women 35 lbs)
Endurance:
Rest Day
Wednesday 12-28-11
Skill & Strength:
Rest day
Conditioning:
5 rounds for time...
12 deadlifs (men 95 lbs, women 65 lbs)
9 hang cleans (men 95 lbs, women 65 lbs)
6 push press (men 95 lbs, women 65 lbs)
Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial
Tuesday 12-27-11
Skill & Strength:
Push press
5,5,5,5,5 (increase the load each set of 5)
Conditioning:
AMRAP: 15 Minutes
7 Front squats (men 115 lbs, women 95 lbs)
15 jumping pullups
7 burpees
Endurance:
Pick a mode - swim, bike, run, row
5 minutes on, 2 min off
4 minutes on, 90 Sec off
3 minutes on, 1 min off
2 minutes on, 30 Sec off
1 min on
Monday 12-26-11
Skill & Strength:
Weighted lunges
5 x 10 steps; 5L/5R (use as much weight as possible
Conditioning:
Rest day
Endurance
Pick a mode -swim, bike, run, row
12 rounds...
1 minute on, 1 minute off
Saturday 12-24-11
Skill & Strength:
Rest day
Conditioning:
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Burpees
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 metets
Friday 12-23-11
Skill & Strength:
Back squats
7,7,7,7,7 (increase the load each set)
Conditioning:
For time...
Run 400 meters
21 deadlifts (men 135 lbs, women 95 lbs)
Run 400 meter
15 dradlifts
Run 400 meters
9 deadlifts
Run 400 meters
Endurance:
Pick a mode - swim, bike, run, row
5 rounds of...
3 min on, 1 min off
Thursday 12-22-11
Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (increase the load each set)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
12 sets of...
2 min ON, 30 Sec OFF
Wednesday 12-21-11
Skill & Strength:
Ghd situps
3 x 20 reps (perform all reps unbroken)
Hip Extension
3 x 20 (perform all reps unbroken)
Condition:
5 rounds for time...
Run 400 meter
15 Overhead Squats (men 90 lbs, women 60 lbs)
Endurance:
Rest Day
Tuesday 12-20-11
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
30 Swing (men 50 lbs, women 30 lbs)
20 Thruster (men 65 lbs, women 45 lbs)
10 pullups
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes
Monday 12-19-11
Skill & Strength:
Push Press
7,7,5,5,5,3,3 (try to increase the weight for each set)
Conditioning:
3 Rounds for time...
Row 500 meters
12 Deadlifts (men 135 lbs, women 95 lbs)
21 Box Jumps
Endurance:
Pick a mode...
Swim 5 x 200 meters on the 4:00
Bike 5 x 1 mile on the 4:00
Run 5 x 800 on the 4:00
Row 5 x 600 on the 4:00
Push Press
7,7,5,5,5,3,3 (try to increase the weight for each set)
Conditioning:
3 Rounds for time...
Row 500 meters
12 Deadlifts (men 135 lbs, women 95 lbs)
21 Box Jumps
Endurance:
Pick a mode...
Swim 5 x 200 meters on the 4:00
Bike 5 x 1 mile on the 4:00
Run 5 x 800 on the 4:00
Row 5 x 600 on the 4:00
Saturday 12-17-11
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken and with weight if possible)
Back Extensions
3 x 20 reps (perfrom each set unbroken and with weight if possible)
Conditioning:
For time...
50 Swings (men 50 lbs, women 35 lbs)
50 Box Jumps
50 OH Walking Lunges (men 25 lbs, women 15 lbs)
50 Jumping Pullups
50 Push Press (men 45 lbs women 30 lbs)
50 Squats
20:00 Cap
then,
50 Burpees
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform each set unbroken and with weight if possible)
Back Extensions
3 x 20 reps (perfrom each set unbroken and with weight if possible)
Conditioning:
For time...
50 Swings (men 50 lbs, women 35 lbs)
50 Box Jumps
50 OH Walking Lunges (men 25 lbs, women 15 lbs)
50 Jumping Pullups
50 Push Press (men 45 lbs women 30 lbs)
50 Squats
20:00 Cap
then,
50 Burpees
Endurance:
Rest Day
Friday 12-16-11
Skill & Strength:
Rest Day
Conditioning:
4 Round for time...
Row 500 meters
30 Swings (men 50 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 meters
Rest Day
Conditioning:
4 Round for time...
Row 500 meters
30 Swings (men 50 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 meters
Thursday 12-15-11
Skill & Strength:
Cleans
5 x 5 reps (maintain the heaviest load possible for all 5 sets of reps)
Conditioning:
20-15-10-5 for time...
Back Squats (men 135 lbs, women 95 lbs)
Pullups
then,
Run 800 meters
Endurance;
Pick a mode - Swim, Bike, Run, Row
Swim 4 x 5 minutes (2 minute recovery)
Bike 6 x 5 minutes (2 minute recovery)
Run 5 x 5 minutes (2 minute recovery)
Row 4 x 5 minutes (2 minute recovery)
Cleans
5 x 5 reps (maintain the heaviest load possible for all 5 sets of reps)
Conditioning:
20-15-10-5 for time...
Back Squats (men 135 lbs, women 95 lbs)
Pullups
then,
Run 800 meters
Endurance;
Pick a mode - Swim, Bike, Run, Row
Swim 4 x 5 minutes (2 minute recovery)
Bike 6 x 5 minutes (2 minute recovery)
Run 5 x 5 minutes (2 minute recovery)
Row 4 x 5 minutes (2 minute recovery)
Wednesday 12-14-11
Skill & Strength:
Pushups
3 x Max reps (1 minute recovery)
Situps
5 x 1 minute - Max reps (90 second recoovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
10 rounds of
1 Minute ON, 1 minute OFF
Max distance
Tuesday 12-13-11
Skill & Strength:
Sumo Deadlifts
12 sets x 3 reps every 45 seconds
*Use a load that can be maintained for all 12 sets
Conditioning:
For time...
15 Hang Cleans @ 0.5X Body Weight (BW)
Run 400 meters
10 Push Press @ 0.5X Body Weight (BW)
Run 800 meters
10 Push Press @ 0.5X Body Weight (BW)
Run 400 meters
15 Hang Cleans @ 0.5x Body Weight (BW)
Endurance:
Rest Day
Sumo Deadlifts
12 sets x 3 reps every 45 seconds
*Use a load that can be maintained for all 12 sets
Conditioning:
For time...
15 Hang Cleans @ 0.5X Body Weight (BW)
Run 400 meters
10 Push Press @ 0.5X Body Weight (BW)
Run 800 meters
10 Push Press @ 0.5X Body Weight (BW)
Run 400 meters
15 Hang Cleans @ 0.5x Body Weight (BW)
Endurance:
Rest Day
Monday 12-12-11
Skill & Strength:
Rest Day
Conditioning:
For time...
Row 30 calories
30 Deadlifts (men 135, women 90 lbs)
30 Pushups
30 SDHP (men 100 lbs, women 65 lbs)
30 Dips
30 Thrusters (men 75 lbs, women 50 lbs)
30 Pullups
Run 30 calories
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
For time...
Row 30 calories
30 Deadlifts (men 135, women 90 lbs)
30 Pushups
30 SDHP (men 100 lbs, women 65 lbs)
30 Dips
30 Thrusters (men 75 lbs, women 50 lbs)
30 Pullups
Run 30 calories
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Saturday 12-10-11
Skill & Strength:
Push Press
5,5,5,5,5,5 (increase the load for each of the six sets)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 8 x 100 meters (60 seconds rest)
Bike 10 x 800 meters (60 seconds rest)
Run 8 x 400 meters (60 seconds rest)
Row 8 x 300 meters (60 seconds rest)
Push Press
5,5,5,5,5,5 (increase the load for each of the six sets)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 8 x 100 meters (60 seconds rest)
Bike 10 x 800 meters (60 seconds rest)
Run 8 x 400 meters (60 seconds rest)
Row 8 x 300 meters (60 seconds rest)
Friday 12-9-11
Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load each time)
Conditioning:
5 Rounds for time...
12 Thrusters (men 75 lbs, women 50 lbs)
12 SDHP (men 75 lbs, women 50 lbs)
Run 400 meters
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5 (try to increase the load each time)
Conditioning:
5 Rounds for time...
12 Thrusters (men 75 lbs, women 50 lbs)
12 SDHP (men 75 lbs, women 50 lbs)
Run 400 meters
Endurance:
Rest Day
Thursday 12-8-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
20 Steps OH Walking Lunges
12 Pullups
15 Situps
Plank - 1 minute (accumulate 1 minute if you can't hold 60 seconds in one shot)
Endurance:
Pick a mode...
Swim 20 minute Time Trial
Bike 35 minute Time Trial
Run 25 minute Time Trial
Row 20 minute Time Trial
Rest Day
Conditioning:
5 Rounds for time...
20 Steps OH Walking Lunges
12 Pullups
15 Situps
Plank - 1 minute (accumulate 1 minute if you can't hold 60 seconds in one shot)
Endurance:
Pick a mode...
Swim 20 minute Time Trial
Bike 35 minute Time Trial
Run 25 minute Time Trial
Row 20 minute Time Trial
Wednesday 12-7-11
Skill & Strength:
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Hip Extensions
3 20 reps (perform sets unbroken, use weight if possible)
Conditioning:
AMRAP: 15 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees
Endurance:
Pick a mode...
Swim 7 x 150 meters (30 sec rest)
Bike 7 x 800 meters (30 sec rest)
Run 7 x 400 meters (30 sec rest)
Run 7 x 300 meters (30 sec rest)
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Hip Extensions
3 20 reps (perform sets unbroken, use weight if possible)
Conditioning:
AMRAP: 15 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees
Endurance:
Pick a mode...
Swim 7 x 150 meters (30 sec rest)
Bike 7 x 800 meters (30 sec rest)
Run 7 x 400 meters (30 sec rest)
Run 7 x 300 meters (30 sec rest)
Tuesday 12-6-11
Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (90 second recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds
5 Minutes ON, 2 minutes OFF
Front Squats
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (90 second recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds
5 Minutes ON, 2 minutes OFF
Monday 12-5-11
Skill & Strength:
Pullups
3 x max reps (90 second recoveries)
Conditioning:
AMRAP: 20 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees
Endurance:
Rest Day
Pullups
3 x max reps (90 second recoveries)
Conditioning:
AMRAP: 20 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees
Endurance:
Rest Day
Saturday 12-3-11
Happy Birthday Ashley
Skill & Strength
Press 10 x 3 reps (30 second recovery)
Conditioning:
AMRAP: 30 minutes
30 Burpees
30 Lunges (30R/30L)
30 Hanging Knee Raises
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 30 seconds OFF
Skill & Strength
Press 10 x 3 reps (30 second recovery)
Conditioning:
AMRAP: 30 minutes
30 Burpees
30 Lunges (30R/30L)
30 Hanging Knee Raises
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 30 seconds OFF
Friday 12-2-11
Skill & Strength:
Deadlifts
12 x 3 reps (45 sec recovery)
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 1 minute OFF
*Max accumulated distance
Deadlifts
12 x 3 reps (45 sec recovery)
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 1 minute OFF
*Max accumulated distance
Thursday 12-1-11
Skill & Strength:
Pushups
3 x 1 minute - Max reps (2:00 recovery)
Conditioning:
For time...
10 Deadlifts (men 115 lbs, women 90 lbs)
10 Pushups
10 Situps
9 Deadlifts
9 Pushups
10 Situps
8 Deadlifts
8 Pushups
10 Situps
.
.
.
1 deadlifts
1 Pushups
10 Situps
Endurance:
Rest Day
Pushups
3 x 1 minute - Max reps (2:00 recovery)
Conditioning:
For time...
10 Deadlifts (men 115 lbs, women 90 lbs)
10 Pushups
10 Situps
9 Deadlifts
9 Pushups
10 Situps
8 Deadlifts
8 Pushups
10 Situps
.
.
.
1 deadlifts
1 Pushups
10 Situps
Endurance:
Rest Day
Wednesday 11-30-11
Skill & strength:
Rest Day
Conditioning:
5 Rounds for time...
12 Deadlifts (men 80 lbs, women 55 lbs)
9 Front Squats
6 SDHP
3 Push Press
Endurance:
Pick a mode...
Swim 800 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Tuesday 11-29-11
Skill & Strength:
Back Squats
7 x 5 reps (maintain the heaviest load possible for all seven sets)
Conditioning:
For time...
Run 800 meters
21 Burpees
Bike 2 miles
21 Burpees
Row 1500 meters
Conditioning:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
Back Squats
7 x 5 reps (maintain the heaviest load possible for all seven sets)
Conditioning:
For time...
Run 800 meters
21 Burpees
Bike 2 miles
21 Burpees
Row 1500 meters
Conditioning:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
Monday 11-28-11
Skill & Strength:
GHD Situps
5 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
5 x 20 reps (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 8 x 100 meters (20 sec recovery)
Bike 8 x 400 meters (20 sec recovery)
Run 8 x 200 meters (20 sec recovery)
Row 8 x 250 meters (20 sec recovery)
* keep all rounds within 3 seconds of eachother
** 15 Pushups for every failed attempt (add and perform at end of workout)
GHD Situps
5 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
5 x 20 reps (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 8 x 100 meters (20 sec recovery)
Bike 8 x 400 meters (20 sec recovery)
Run 8 x 200 meters (20 sec recovery)
Row 8 x 250 meters (20 sec recovery)
* keep all rounds within 3 seconds of eachother
** 15 Pushups for every failed attempt (add and perform at end of workout)
Saturday 11-26-11
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
Row 500 meters
15 DBL DB Cleans (men 40 lbs, women 15 lbs)
15 Pushups
Endurance:
Pick a mode...
Swim 12 min Time Trial
Bike 20 min Time Trial
Run 15 min Time Trial
Row 12 min Time Trial
Rest Day
Conditioning:
AMRAP: 20 minutes
Row 500 meters
15 DBL DB Cleans (men 40 lbs, women 15 lbs)
15 Pushups
Endurance:
Pick a mode...
Swim 12 min Time Trial
Bike 20 min Time Trial
Run 15 min Time Trial
Row 12 min Time Trial
Friday 11-25-11
Skill & Strength:
Bench Press
12 x 3 reps (use the same, manageable load for all 12 sets)
*Rest 45 seconds
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode...
Swim 4 x 300 meters (3 min rest)
Bike 4 x 2k (3 min rest)
Run 4 x 1k (3 min rest)
Row 4 x 1000 meters (3 min rest)
*As Fast As Possible
Bench Press
12 x 3 reps (use the same, manageable load for all 12 sets)
*Rest 45 seconds
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode...
Swim 4 x 300 meters (3 min rest)
Bike 4 x 2k (3 min rest)
Run 4 x 1k (3 min rest)
Row 4 x 1000 meters (3 min rest)
*As Fast As Possible
Thursday 11-24-11
Skill & Strength:
Sumo Deadlifts
5,5,5,5,5 (increase the load each time)
Conditioning:
Rest Day
Endurance;
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 min OFF
*Max Distance
Sumo Deadlifts
5,5,5,5,5 (increase the load each time)
Conditioning:
Rest Day
Endurance;
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 min OFF
*Max Distance
Wednesday 11-23-11
Skill & Strength:
Barefoot jumprope
8-10 minutes (accumulate 8-10 minutes of barefoot jumping, singles leg double leg it's all good)
Conditioning:
For time...
100 Squats
90 Situps
80 Lunges (total, not each leg)
70 Hip Extensions
60 Box Jumps
50 Calories (Run, or Row)
40 Pullups
30 Dips
20 Hanging Knee-2-Elbow
10 Burpees
Endurance:
Rest Day
Barefoot jumprope
8-10 minutes (accumulate 8-10 minutes of barefoot jumping, singles leg double leg it's all good)
Conditioning:
For time...
100 Squats
90 Situps
80 Lunges (total, not each leg)
70 Hip Extensions
60 Box Jumps
50 Calories (Run, or Row)
40 Pullups
30 Dips
20 Hanging Knee-2-Elbow
10 Burpees
Endurance:
Rest Day
Tuesday 11-22-11
Skill & Strength:
Rest Day
Conditioning:
For time...
10 Overhead Squats (men 85 lbs, women 55 lbs)
1 Pullup
9 OH Squats
2 Pullups
8 OH Squats
3 Pullups
7 OH Squats
4 Pullups
6 OH Squats
5 Pullups
5 OH Squats
6 Pullups
4 OH Squats
7 Pullups
3 OH Squats
8 Pullups
2 OH Squats
9 Pullups
1 OH Squats
10 Pullups
Conditioning;
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
For time...
10 Overhead Squats (men 85 lbs, women 55 lbs)
1 Pullup
9 OH Squats
2 Pullups
8 OH Squats
3 Pullups
7 OH Squats
4 Pullups
6 OH Squats
5 Pullups
5 OH Squats
6 Pullups
4 OH Squats
7 Pullups
3 OH Squats
8 Pullups
2 OH Squats
9 Pullups
1 OH Squats
10 Pullups
Conditioning;
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Monday 11-21-11
Skill & Strength:
Push Press
5 x 7 reps (maintain the same load for all 5 sets)
Conditioning:
Each section for time...
1 minute isometric squat hold (accumulate time if necessary)
150 Swings (men 50 lbs, women 35 lbs)
Rest 2 minutes
1 minute isometric squat hold
100 Situps
Rest 2 minutes
1 minute isometric squat hold
50 Burpees
Endurance:
Pick a mode
Swim 1 x 500 meters; 3 x 100 meters
Bike 1 x 5k; 3 x 1k
Run 1 x 1 Mile; 3 x 400 meters
Row 1 x 1500 meters; 3 x 500 meters
Push Press
5 x 7 reps (maintain the same load for all 5 sets)
Conditioning:
Each section for time...
1 minute isometric squat hold (accumulate time if necessary)
150 Swings (men 50 lbs, women 35 lbs)
Rest 2 minutes
1 minute isometric squat hold
100 Situps
Rest 2 minutes
1 minute isometric squat hold
50 Burpees
Endurance:
Pick a mode
Swim 1 x 500 meters; 3 x 100 meters
Bike 1 x 5k; 3 x 1k
Run 1 x 1 Mile; 3 x 400 meters
Row 1 x 1500 meters; 3 x 500 meters
Saturday 11-19-11
Skill & Strength:
Front Squats
5,5,5,5,5,5 (try to increase the load for each set of five)
Conditioning:
AMRAP: 20 minutes
9 Deadlifts (men 95 lbs, women 65 lbs)
6 Hang Clean (men 95 lbs, women 65 lbs)
3 Push Press (men 95 lb, women 65 lbs)
15 Situps
Endurance:
Rest Day
Front Squats
5,5,5,5,5,5 (try to increase the load for each set of five)
Conditioning:
AMRAP: 20 minutes
9 Deadlifts (men 95 lbs, women 65 lbs)
6 Hang Clean (men 95 lbs, women 65 lbs)
3 Push Press (men 95 lb, women 65 lbs)
15 Situps
Endurance:
Rest Day
Friday 11-18-11
Skill & Strength:
Rest Day
Conditioning:
30-25-20-15-10 for time...
Pullups
Pushups
Situps
Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Minutes ON, 2 minutes OFF
2 Minutes ON, 1 minute OFF
1 minute ON, 2 minutes OFF
2 minutes ON, 1 minute OFF
4 minutes ON.
Rest Day
Conditioning:
30-25-20-15-10 for time...
Pullups
Pushups
Situps
Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Minutes ON, 2 minutes OFF
2 Minutes ON, 1 minute OFF
1 minute ON, 2 minutes OFF
2 minutes ON, 1 minute OFF
4 minutes ON.
Thursday 11-17-11
Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load for each of the six sets)
Conditioning:
AMRAP: 20 minutes
10 Thrusters (men 65 lbs, women 45 lbs)
10 Pullups
100 Singles (Jump Rope)
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 second rest)
Bike 10 x 1 mile (30 second rest)
Run 10 x 200 meters (30 second rest)
ROw 10 x 250 meters (30 second rest)
Deadlifts
5,5,5,5,5,5 (try to increase the load for each of the six sets)
Conditioning:
AMRAP: 20 minutes
10 Thrusters (men 65 lbs, women 45 lbs)
10 Pullups
100 Singles (Jump Rope)
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 second rest)
Bike 10 x 1 mile (30 second rest)
Run 10 x 200 meters (30 second rest)
ROw 10 x 250 meters (30 second rest)
Wednesday 11-16-11
Skill & Strength:
Pushups
3 x max reps (90 second recovery)
Situps
3 x 1 minute - Max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 4 miles
Row 5000 meters
Pushups
3 x max reps (90 second recovery)
Situps
3 x 1 minute - Max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 4 miles
Row 5000 meters
Tuesday 11-15-11
Skill & Strength:
Lunge
5 x 10 steps; 5L/5R (if possible increase the load each set)
Conditioning:
5 Rounds for time...
7 Front Squats (men 95 lbs, women 65 lbs)
15 GHD Situps
7 Burpees
Endurance:
Rest Day
Lunge
5 x 10 steps; 5L/5R (if possible increase the load each set)
Conditioning:
5 Rounds for time...
7 Front Squats (men 95 lbs, women 65 lbs)
15 GHD Situps
7 Burpees
Endurance:
Rest Day
Monday 11-14-11
Skill & Strength:
Rest Day
Conditioning:
"Face Down"
5 minutes - Max Calories Row
4 minutes - Max Reps Wall Ball (as heavy as possible)
3 minutes - Max Reps SDHP (men 65 lbs, women 45 lbs)
2 minutes - Max Reps Box Jumps
1 minute - Max Reps Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Threshold"
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Rest Day
Conditioning:
"Face Down"
5 minutes - Max Calories Row
4 minutes - Max Reps Wall Ball (as heavy as possible)
3 minutes - Max Reps SDHP (men 65 lbs, women 45 lbs)
2 minutes - Max Reps Box Jumps
1 minute - Max Reps Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
"Threshold"
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Saturday 11-12-11
Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the load each set of five)
Ring Supine Row
3 x max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 6 x 100 meters (90 second recovery)
Bike 6 x 1k (90 second recovery)
Run 6 x 400 meters (90 second recovery)
Row 6 x 500 meters (90 second recovery)
Push Press
5,5,5,5,5 (try to increase the load each set of five)
Ring Supine Row
3 x max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 6 x 100 meters (90 second recovery)
Bike 6 x 1k (90 second recovery)
Run 6 x 400 meters (90 second recovery)
Row 6 x 500 meters (90 second recovery)
Friday 11-11-11
Skill & Strength:
Sumo Deadlift
5,5,5,5,5 (try to increase the reps every set of five)
Conditioning:
10,9,8,7,6,5,4,3,2,1 reps for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Burpees
Endurance:
Rest Day
Sumo Deadlift
5,5,5,5,5 (try to increase the reps every set of five)
Conditioning:
10,9,8,7,6,5,4,3,2,1 reps for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Burpees
Endurance:
Rest Day
Thursday 11-10-11
Skill & Strength:
Rest Day
Conditioning:
For time...
21 Deadlifts (men 150 lbs, women 100 lbs) *SCALE weight down if necessary!
42 Pushups
15 Deadlifts
30 Pushups
9 Deadlifts
18 Pushups
Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 5k
Row 5k
Rest Day
Conditioning:
For time...
21 Deadlifts (men 150 lbs, women 100 lbs) *SCALE weight down if necessary!
42 Pushups
15 Deadlifts
30 Pushups
9 Deadlifts
18 Pushups
Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 5k
Row 5k
Wednesday 11-9-11
Skill & Strength:
Pullups
3 x max reps (90 second recovery)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)
Conditioning:
4 Rounds for time...
Row 500 meters
30 Box Jumps
30 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 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
Pullups
3 x max reps (90 second recovery)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)
Conditioning:
4 Rounds for time...
Row 500 meters
30 Box Jumps
30 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 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
Tuesday 11-8-11
Skill & Strength:
Back Squats
7 x 3 reps (maintain the highest possible load for all seven sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (3 min rest)
Bike 3 x 3 miles (3 min rest)
Run 3 x 1k (3 min rest)
Row 3 x 1200 meters (3 min rest)
Back Squats
7 x 3 reps (maintain the highest possible load for all seven sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (3 min rest)
Bike 3 x 3 miles (3 min rest)
Run 3 x 1k (3 min rest)
Row 3 x 1200 meters (3 min rest)
Monday 11-7-11
Skill & Strength:
Push Press
7 x 3 reps (maintain the highest load possible for all seven sets)
Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
15 Pullups
Endurance:
Rest Day
Push Press
7 x 3 reps (maintain the highest load possible for all seven sets)
Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
15 Pullups
Endurance:
Rest Day
Saturday 11-5-11
Skill & Strength:
Front Squats
5,3,3,3,1,1,1,1,1 (try to increase the weight for each set)
Conditioning:
3 Rounds of...
8 minute time cap.
*At the start of each round run 400 meters
then with the remaining time its AMRAP
12 Jumping Lunges
21 Swings (men 50 lbs, women 35 lbs)
12 Pushups
**no rest time
Endurance:
Pick a mode...
Swim 3 x 400 meters (1 min rest)
Bike 3 x 3 miles (1 min rest)
Run 3 x 1k (1 min rest)
Row 3 x 1200 meters (1 min rest)
Front Squats
5,3,3,3,1,1,1,1,1 (try to increase the weight for each set)
Conditioning:
3 Rounds of...
8 minute time cap.
*At the start of each round run 400 meters
then with the remaining time its AMRAP
12 Jumping Lunges
21 Swings (men 50 lbs, women 35 lbs)
12 Pushups
**no rest time
Endurance:
Pick a mode...
Swim 3 x 400 meters (1 min rest)
Bike 3 x 3 miles (1 min rest)
Run 3 x 1k (1 min rest)
Row 3 x 1200 meters (1 min rest)
Friday 11-4-11
Skill & Strength:
Pushups
3 x max reps (1 min rest)
Pullups
3 x max reps (1 min rest)
GHD Situps
3 x 25 reps (unbroken, use weight if necessary)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 600 meters (1 min rest)
Row 5 x 500 meters (1 min rest)
Pushups
3 x max reps (1 min rest)
Pullups
3 x max reps (1 min rest)
GHD Situps
3 x 25 reps (unbroken, use weight if necessary)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 600 meters (1 min rest)
Row 5 x 500 meters (1 min rest)
Thursday 11-3-11
Skill Practice:
Deadlift
5,5,5,5,5,5 (increase the load for each of the six sets)
Conditioning:
3 Rounds for time...
Run 800 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Rest Day
Deadlift
5,5,5,5,5,5 (increase the load for each of the six sets)
Conditioning:
3 Rounds for time...
Run 800 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Rest Day
Wednesday 11-2-11
Skill & Strength:
Rest Day
Conditioning:
For time...
30 Box Jumps
25 SDHP (men 65 lbs, women 45 lbs)
20 Box Jumps
15 SDHP
10 Box Jumps
5 SDHP
5 Box Jumps
10 SDHP
15 Box Jumps
20 SDHP
25 Box Jumps
30 SDHP
Endurance:
Pick a mode...
Swim 5 x 200 meters (2 min rest)
Bike 5 x 2k (2 min rest)
Run 5 x 800 meters (2 min rest)
Row 5 x 750 meters (2 min rest)
Rest Day
Conditioning:
For time...
30 Box Jumps
25 SDHP (men 65 lbs, women 45 lbs)
20 Box Jumps
15 SDHP
10 Box Jumps
5 SDHP
5 Box Jumps
10 SDHP
15 Box Jumps
20 SDHP
25 Box Jumps
30 SDHP
Endurance:
Pick a mode...
Swim 5 x 200 meters (2 min rest)
Bike 5 x 2k (2 min rest)
Run 5 x 800 meters (2 min rest)
Row 5 x 750 meters (2 min rest)
Tuesday 11-1-11
Skill & Strength:
Plank
3 x max time (1 minute rest)
Wall Sit
1 x max time
Conditioning:
Run 400 meters
1 Thruster (men 85 lbs, women 55 lbs)
1 Pullups
2 Thrusters
2 Pullups
3 Thrusters
3 Pullups
4 Thrusters
4 Pullups
5 Thrusters
5 Pullups
Run 400 meters
6 Thrusters
6 Pullups
7 Thrusters
7 Pullups
8 Thrusters
8 Pullups
9 Thrusters
9 Pullups
10 Thrusters
10 Pullups
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Plank
3 x max time (1 minute rest)
Wall Sit
1 x max time
Conditioning:
Run 400 meters
1 Thruster (men 85 lbs, women 55 lbs)
1 Pullups
2 Thrusters
2 Pullups
3 Thrusters
3 Pullups
4 Thrusters
4 Pullups
5 Thrusters
5 Pullups
Run 400 meters
6 Thrusters
6 Pullups
7 Thrusters
7 Pullups
8 Thrusters
8 Pullups
9 Thrusters
9 Pullups
10 Thrusters
10 Pullups
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Monday 10-31-11
Skill & Strength:
Back Squats 6 x 3 reps (maintain the same weight for all six sets of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meters
Bike 15 miles
Run 5 miles
Row 3k
Back Squats 6 x 3 reps (maintain the same weight for all six sets of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meters
Bike 15 miles
Run 5 miles
Row 3k
Saturday 10-29-11
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
50 Calories (Run or Row)
35 SDHP (men 65 lbs, women 45 lbs)
20 Push Press (men 65, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 400 meters (3 minute rest)
Bike 3 x 5 miles )3 minute rest)
Run 3 x 1k (3 minute rest)
Row 3 x 800 meters (3 minute rest)
Rest Day
Conditioning:
3 Rounds for time...
50 Calories (Run or Row)
35 SDHP (men 65 lbs, women 45 lbs)
20 Push Press (men 65, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 400 meters (3 minute rest)
Bike 3 x 5 miles )3 minute rest)
Run 3 x 1k (3 minute rest)
Row 3 x 800 meters (3 minute rest)
Friday 10-28-11
Skill & Strength:
Push Press 5 x 3 reps (maintain the same weight for all 5 sets of 3)
Dips 3 x max reps (2 minutes rest)
Conditioning:
3 Rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
15 Pullups
Endurance:
"All Our Efforts"
Pick a mode - Swim, Bike, Run, Row
30 seconds ON, 20 seconds OFF
*max distance
Push Press 5 x 3 reps (maintain the same weight for all 5 sets of 3)
Dips 3 x max reps (2 minutes rest)
Conditioning:
3 Rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
15 Pullups
Endurance:
"All Our Efforts"
Pick a mode - Swim, Bike, Run, Row
30 seconds ON, 20 seconds OFF
*max distance
Thursday 10-27-11
Skill & Strength:
GHD Situp
3 x 20 reps (each set must be unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (each set must be unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
GHD Situp
3 x 20 reps (each set must be unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (each set must be unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Wednesday 10-26-11
Skill & Strength:
Weighted Lunges (Bar on upper back, where you hold the Back Squat)
4 x 8 Steps (4R/4L) *increase the weight each set
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
5 Rounds for time...
Row 500 meters
25 Pushups
50 Squats
Endurance:
Rest Day
Weighted Lunges (Bar on upper back, where you hold the Back Squat)
4 x 8 Steps (4R/4L) *increase the weight each set
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
5 Rounds for time...
Row 500 meters
25 Pushups
50 Squats
Endurance:
Rest Day
Tuesday 10-25-11
Skill & Strength:
Rest Day
Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 minute ON.
Rest Day
Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 minute ON.
Monday 10-24-11
Skill & Strength:
Pullups
3 x max reps (2 minute recovery)
Pushups
3 x 1 minute - max reps (2 minute recovery)
Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2 minute recovery)
Bike 3-5 x 2k (2 minute recovery)
Run 3-5 x 1k (2 minute recovery)
Row 3-5 x 750 meters (2 minute recovery)
Pullups
3 x max reps (2 minute recovery)
Pushups
3 x 1 minute - max reps (2 minute recovery)
Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2 minute recovery)
Bike 3-5 x 2k (2 minute recovery)
Run 3-5 x 1k (2 minute recovery)
Row 3-5 x 750 meters (2 minute recovery)
Saturday 10-22-11
Skill & Strength:
Push Press
5,5,5,5,5,5 (Attempt to increase the load for each of the six sets)
Conditioning:
3 Rounds of...
Run 400 meters
21 Burpees
Row 500 meters
Endurance:
Rest Day
Push Press
5,5,5,5,5,5 (Attempt to increase the load for each of the six sets)
Conditioning:
3 Rounds of...
Run 400 meters
21 Burpees
Row 500 meters
Endurance:
Rest Day
Friday 10-21-11
Strength & Conditioning:
Rest Day
Conditioning:
30-20-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Dips
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
30-20-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Dips
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thursday 10-20-11
Skill & Strength:
Back Squats
7 x 5 reps (maintain the highest load possible for seven sets)
Conditioning:
15 Rounds for time...
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 400 meters (1 min rest)
Row 5 x 300 meters (1 min rest)
Back Squats
7 x 5 reps (maintain the highest load possible for seven sets)
Conditioning:
15 Rounds for time...
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 400 meters (1 min rest)
Row 5 x 300 meters (1 min rest)
Wednesday 10-19-11
Skill & Strength:
Cleans
5 x 5 reps (maintain the highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
7 minutes ON, 3 minutes OFF
6 minutes ON, 2 minutes OFF
5 minutes ON, 1 minutes OFF
4 minutes ON.
Cleans
5 x 5 reps (maintain the highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
7 minutes ON, 3 minutes OFF
6 minutes ON, 2 minutes OFF
5 minutes ON, 1 minutes OFF
4 minutes ON.
Tuesday 10-18-11
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the weight each set)
Conditioning:
For time...
15 Burpees
9 Thrusters (men 75 lbs, women 50 lbs)
Run 20 Calories
12 Burpees
12 Thrusters
Run 20 Calories
9 Burpees
15 Thrusters
Run 20 Calories
6 Thrusters
18 Thrusters
Run 20 Calories
3 Burpees
21 Thrusters
Run 20 Caloires
Endurance:
Rest Day
Push Press
7,5,5,3,3,3 (increase the weight each set)
Conditioning:
For time...
15 Burpees
9 Thrusters (men 75 lbs, women 50 lbs)
Run 20 Calories
12 Burpees
12 Thrusters
Run 20 Calories
9 Burpees
15 Thrusters
Run 20 Calories
6 Thrusters
18 Thrusters
Run 20 Calories
3 Burpees
21 Thrusters
Run 20 Caloires
Endurance:
Rest Day
Monday 10-17-11
Skill & Strength:
Rest Day
Conditioning:
"Work Capacity Repetition Test"
3 Rounds for time...
20 SDHP (men 75 lbs, women 50 lbs)
20 Push Press (men 75 lbs, women 50 lbs)
20 Burpees
Endurance:
Pick a mode...
Swim 4 x 200 meters (1 min rest)
Bike 4 x 2k (2 min rest)
Run 4 x 1k (2 min rest)
Row 4 x 500 meters (1 min rest)
Rest Day
Conditioning:
"Work Capacity Repetition Test"
3 Rounds for time...
20 SDHP (men 75 lbs, women 50 lbs)
20 Push Press (men 75 lbs, women 50 lbs)
20 Burpees
Endurance:
Pick a mode...
Swim 4 x 200 meters (1 min rest)
Bike 4 x 2k (2 min rest)
Run 4 x 1k (2 min rest)
Row 4 x 500 meters (1 min rest)
Saturday 10-15-11
Skill & Strength:
Pullups
3 x max reps (90 second recovery)
Pushups
3 x max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k
Row 5k
Pullups
3 x max reps (90 second recovery)
Pushups
3 x max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k
Row 5k
Friday 10-14-11
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load each weight)
Conditioning:
5 Rounds for time...
400 meter Run
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Back Squats
5,5,5,5,5,5 (increase the load each weight)
Conditioning:
5 Rounds for time...
400 meter Run
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Thursday 10-13-11
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
20 Push Press (men 75 lbs, women 50 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
Run 20 Calories
Endurance:
Pick a mode...
Swim 7 x 100 meters (1 min rest)
Bike 7 x 1k (1 min rest)
Run 7 x 400 meters (1 min rest)
Row 7 x 250 meters (1 min rest)
Rest Day
Conditioning:
AMRAP: 20 minutes
20 Push Press (men 75 lbs, women 50 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
Run 20 Calories
Endurance:
Pick a mode...
Swim 7 x 100 meters (1 min rest)
Bike 7 x 1k (1 min rest)
Run 7 x 400 meters (1 min rest)
Row 7 x 250 meters (1 min rest)
Wednesday 10-12-11
Skill & Strength:
Pullups
3 x max reps (1 minute recovery)
GhD Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
1-2-3-4-5-6-7-8-9-10
DB Clean (men 30 lbs, women 20 lbs)
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (each leg)
Endurance:
Pick a mode...
Swim 5 x 300 meters
Bike 5 x 2k
Run 5 x 800 meters
Row 5 x 500 meters
Pullups
3 x max reps (1 minute recovery)
GhD Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
1-2-3-4-5-6-7-8-9-10
DB Clean (men 30 lbs, women 20 lbs)
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (each leg)
Endurance:
Pick a mode...
Swim 5 x 300 meters
Bike 5 x 2k
Run 5 x 800 meters
Row 5 x 500 meters
Tuesday 10-11-11
Skill & Strength:
Deadlifts
5,5,5,5,5 (increase the load each set)
Pushups
3 x Max reps (1 minute rest)
Condotioning:
Rest day
Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial
Monday 10-10-11
Skill & Strength:
Push Press
5,5,5,5,5 (increase the weight for each of the five sets)
Conditioning:
25-20-15-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Burpees
Hip Extensions
Endurance:
Rest Day
Push Press
5,5,5,5,5 (increase the weight for each of the five sets)
Conditioning:
25-20-15-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Burpees
Hip Extensions
Endurance:
Rest Day
Saturday 10-8-11
Skill & Strength:
Overhead Squats
3,3,3,3,3 (increase the weight each set)
Conditioning:
1-10 Ladder (one of each, then two of each....ten of each)
Pullups
Thrusters (men 75 lbs, women 50 lbs)
Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 minutes ON, 1 min OFF
Overhead Squats
3,3,3,3,3 (increase the weight each set)
Conditioning:
1-10 Ladder (one of each, then two of each....ten of each)
Pullups
Thrusters (men 75 lbs, women 50 lbs)
Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 minutes ON, 1 min OFF
Friday 10-7-11
Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)
Planks
3 x max time (1 min recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)
Planks
3 x max time (1 min recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thursday 10-6-11
Skill & Strength:
Dips
3 x max reps (1 minute recovery)
Hanging knee-2-elbow
3 x max reps (1 minute recovery)
Conditioning:
5 Rounds of...
12 Deadlifts (men 75 lbs, women 50 lbs)
6 Hang Power Cleans (men 75 lbs, women 50 lbs)
6 Burpees
12 Box Jumps
Endurance:
Rest Day
Dips
3 x max reps (1 minute recovery)
Hanging knee-2-elbow
3 x max reps (1 minute recovery)
Conditioning:
5 Rounds of...
12 Deadlifts (men 75 lbs, women 50 lbs)
6 Hang Power Cleans (men 75 lbs, women 50 lbs)
6 Burpees
12 Box Jumps
Endurance:
Rest Day
Wednesday 10-5-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
8 Front Squats (men 115 lbs, women 85 lbs) *you may have to break it up, it should be heavy. Scale if necessary*
Run 400 meters
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (90 sec rest)
Bike 3-5 x 3 miles (90 second rest)
Run 3-5 x 800 meters (90 second rest)
Row 3-5 x 600 meters (90 second rest)
Rest Day
Conditioning:
5 Rounds for time...
8 Front Squats (men 115 lbs, women 85 lbs) *you may have to break it up, it should be heavy. Scale if necessary*
Run 400 meters
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (90 sec rest)
Bike 3-5 x 3 miles (90 second rest)
Run 3-5 x 800 meters (90 second rest)
Row 3-5 x 600 meters (90 second rest)
Tuesday 10-4-11
Skill & Strength:
Weighted Lunges
5 sets of 10 steps (increase the weight for each of the five sets)
Conditioning:
For time...
Row 250 meters
21 DB Thrusters (men 35 lbs, women 25 lbs)
Row 500 meters
15 Thrusters
Row 750 meters
9 Thrusters
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
90 seconds ON, 30 seconds OFF
*Max distance
Weighted Lunges
5 sets of 10 steps (increase the weight for each of the five sets)
Conditioning:
For time...
Row 250 meters
21 DB Thrusters (men 35 lbs, women 25 lbs)
Row 500 meters
15 Thrusters
Row 750 meters
9 Thrusters
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
90 seconds ON, 30 seconds OFF
*Max distance
Monday 10-3-11
Skill & Strength:
GHD Situps
3 x 20 reps (unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3-5 x 300 meters (2 min recovery)
Bike 4-6 x 2k (2 min recovery)
Run 4-6 x 800 meters (2 min recovery)
Row 3-5 750 meters (2 min recovery)
GHD Situps
3 x 20 reps (unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3-5 x 300 meters (2 min recovery)
Bike 4-6 x 2k (2 min recovery)
Run 4-6 x 800 meters (2 min recovery)
Row 3-5 750 meters (2 min recovery)
Friday 9-30-11
Skill & Strength:
Back Squat
5,5,5,5,5,5 (increase the weight each set)
Planks
3 x max time (1 minute rest)
Conditioning:
3 Rounds for time...
1 Rounds is consists of"
Row 500 meters
then,
3 sets of,
15 Swings (men 50 lbs, women 35 lbs)
12 Squats (men 50 lbs, women 35 lbs)
9 Pushups
then after 3 rounds,
Run 400 meters
Conditioning:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 minute OFF
*max distance
Back Squat
5,5,5,5,5,5 (increase the weight each set)
Planks
3 x max time (1 minute rest)
Conditioning:
3 Rounds for time...
1 Rounds is consists of"
Row 500 meters
then,
3 sets of,
15 Swings (men 50 lbs, women 35 lbs)
12 Squats (men 50 lbs, women 35 lbs)
9 Pushups
then after 3 rounds,
Run 400 meters
Conditioning:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 minute OFF
*max distance
Thursday 9-29-11
Skill & Strength:
Push Press
5,5,5,5,5,5 (Increase the weight each set)
Hip Extensions
3 x 20 reps (unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 100 meters (30 second rest)
Bike 10 x 2k (1 minute rest)
Run 8 x 400 meters (1 minute rest)
Row 8 x 750 meters (1 minute rest)
Push Press
5,5,5,5,5,5 (Increase the weight each set)
Hip Extensions
3 x 20 reps (unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 100 meters (30 second rest)
Bike 10 x 2k (1 minute rest)
Run 8 x 400 meters (1 minute rest)
Row 8 x 750 meters (1 minute rest)
Wedensday 9-28-11
Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load each set)
Conditioning:
For time...
Row 1000 meters
50 DB Thrusters (men 25 lbs, women 15 lbs)
30 Pullups
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5 (try to increase the load each set)
Conditioning:
For time...
Row 1000 meters
50 DB Thrusters (men 25 lbs, women 15 lbs)
30 Pullups
Endurance:
Rest Day
Tuesday 9-27-11
Skill & Strength:
Rest Day
Conditioning:
4 Rounds of...
4 minutes ON, 1 min OFF
3 OH Squats (men 90 lbs, women 60 lbs)
6 Burpees
12 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Rest Day
Conditioning:
4 Rounds of...
4 minutes ON, 1 min OFF
3 OH Squats (men 90 lbs, women 60 lbs)
6 Burpees
12 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Monday 9-26-11
Skill & Strength:
Pullups
3 x max reps (2 minute recoveries)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
AMRAP: 20 minutes
20 Steps OH Walking Lunges - 10L/10R (men 30 lbs, women 20 lbs)
20 Pike Situps
20 Calories Row
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Pullups
3 x max reps (2 minute recoveries)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
AMRAP: 20 minutes
20 Steps OH Walking Lunges - 10L/10R (men 30 lbs, women 20 lbs)
20 Pike Situps
20 Calories Row
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Saturday 9-24-11
Skill & Strength:
Back Squats
7,7,7,7,7 (increase the load each set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Every Minute, On the Minute (EMOM): 20 minutes
7 Swimgs (men 55 lbs, women 35 lbs)
10 Pushups
12 Jumping Lunges (6R/6L)
Endurance:
Rest Day
Back Squats
7,7,7,7,7 (increase the load each set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Every Minute, On the Minute (EMOM): 20 minutes
7 Swimgs (men 55 lbs, women 35 lbs)
10 Pushups
12 Jumping Lunges (6R/6L)
Endurance:
Rest Day
Friday 9-23-11
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
Row 500 meters
21 Thrusters (men 45 lbs, women 30 lbs)
Run 800 meters
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3k
Row 5000 meters
Rest Day
Conditioning:
3 Rounds for time...
Row 500 meters
21 Thrusters (men 45 lbs, women 30 lbs)
Run 800 meters
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3k
Row 5000 meters
Thursday 9-22-11
Skill & Strength:
OH Squats
5,5,5,5,5,5 (increase the load for all six sets)
Conditioning:
For time...
5 Burpees
10 Deadlifts (men 135, women 90 lbs)
15 GHD Situps
5 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
10 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
15 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
20 Box Jumps
Endurance:
Pick a mode...
Swim 5 x 400 meters (2 min recovery)
Bike 5 x 5k (2 min recovery)
Run 5 x 1k (2 min recovery)
Row 5 x 1500 meters (2 min recovery)
OH Squats
5,5,5,5,5,5 (increase the load for all six sets)
Conditioning:
For time...
5 Burpees
10 Deadlifts (men 135, women 90 lbs)
15 GHD Situps
5 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
10 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
15 Box Jumps
5 Burpees
10 Deadlifts
15 GHD Situps
20 Box Jumps
Endurance:
Pick a mode...
Swim 5 x 400 meters (2 min recovery)
Bike 5 x 5k (2 min recovery)
Run 5 x 1k (2 min recovery)
Row 5 x 1500 meters (2 min recovery)
Wednesday 9-21-11
Skill & Strength:
Sumo Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2 minute recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 minute OFF
*max distance
Sumo Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2 minute recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 minute OFF
*max distance
Tuesday 9-20-11
Skill & Strength:
Push Press
5,5,5,5,5 (increase the weight each set)
Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance;
Rest Day
Push Press
5,5,5,5,5 (increase the weight each set)
Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance;
Rest Day
Monday 9-19-11
Skill & Strength:
Rest Day
Conditioning:
21-15-15-9 for time...
Row (Calories)
DB Thrusters (men 20 lbs, women 15 lbs)
SDHP (men 65 lbs, women 45 lbs)
Box Jumps
Push Press (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3 mile
Row 5000 meters
Rest Day
Conditioning:
21-15-15-9 for time...
Row (Calories)
DB Thrusters (men 20 lbs, women 15 lbs)
SDHP (men 65 lbs, women 45 lbs)
Box Jumps
Push Press (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3 mile
Row 5000 meters
Satuday 9-17-11
Skill & Strength:
Lunges
5 x 10 steps (5L/5R)
*use as heavy a weight as possible
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 1 min OFF
Lunges
5 x 10 steps (5L/5R)
*use as heavy a weight as possible
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 1 min OFF
Friday 9-16-11
Skill & Strength:
GHD Situp
3 x 20 reps (unbroken sets, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken sets, use weight if possible)
Conditioning:
4 Rounds for time...
15 SDHP (men 70 lbs, women 55 lbs)
20 Dips
Run 25 Calories
Endurance:
Rest Day
GHD Situp
3 x 20 reps (unbroken sets, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken sets, use weight if possible)
Conditioning:
4 Rounds for time...
15 SDHP (men 70 lbs, women 55 lbs)
20 Dips
Run 25 Calories
Endurance:
Rest Day
Thursday 9-15-11
Skill & Strength:
Rest Day
Conditioning:
21-15-9
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
2 Rounds of...
12 minutes ON, 3 minutes OFF
Rest Day
Conditioning:
21-15-9
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
2 Rounds of...
12 minutes ON, 3 minutes OFF
Wednesday 9-14-11
Skill & Strength:
Front Squats
5 x 5 reps (maintain the heaviest load possible for all five sets)
Conditioning:
For time...
50 Calories Run
50 Push Press
50 Hip Extensions
50 Hanging Knees-2-Elbow
50 Swings (men 50 lbs, women 35 lbs)
50 Steps Lunges
50 Calories Row
Endurance:
Pick a mode
Swim 5 x 100 meters (30 sec rest)
Bike 5 x 800 meters (30 sec rest)
Run 5 x 400 meters (30 sec rest)
Row 5 x 300 meters (30 second rest)
Front Squats
5 x 5 reps (maintain the heaviest load possible for all five sets)
Conditioning:
For time...
50 Calories Run
50 Push Press
50 Hip Extensions
50 Hanging Knees-2-Elbow
50 Swings (men 50 lbs, women 35 lbs)
50 Steps Lunges
50 Calories Row
Endurance:
Pick a mode
Swim 5 x 100 meters (30 sec rest)
Bike 5 x 800 meters (30 sec rest)
Run 5 x 400 meters (30 sec rest)
Row 5 x 300 meters (30 second rest)
Tuesday 9-13-11
Skill & Strength:
Deadlifts
5,5,5,5,5 (increase the load each set if possible)
Pushups
3 x max reps (2 minute recovery)
Conditioning;
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial
Deadlifts
5,5,5,5,5 (increase the load each set if possible)
Pushups
3 x max reps (2 minute recovery)
Conditioning;
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial
Monday 9-12-11
Skill & Strength:
Pullups
3 max reps (2 minute recoveries)
GHD Situps
3 x 20 reps (perform each set unborken, use weight if possible)
Conditioning:
3 Rounds of...
Run 800 or Row 750
30 Swings (men 50 lbs, women 35 lbs)
30 Hanging Knees-2-Elbow
Endurance:
Rest Day
Pullups
3 max reps (2 minute recoveries)
GHD Situps
3 x 20 reps (perform each set unborken, use weight if possible)
Conditioning:
3 Rounds of...
Run 800 or Row 750
30 Swings (men 50 lbs, women 35 lbs)
30 Hanging Knees-2-Elbow
Endurance:
Rest Day
Saturday 9-10-11
Skill & Strength:
OH Squats
5 x 5 reps (maintain the highest weight possible)
Conditioning:
4 rounds for time..
Row 500 meters
20 jumping lunges (10R/10L)
15 pushups
20 oh situps (men 30 lbs, women 20 lbs)
Endurance
Pick a mode - swim, bike, run, row
5 rounds of...
3 minutes ON, 1 minute OFF
Friday 9-9-11
Skill & Strength:
Push Press
7,7,5,5,5,3,3 (Increase the load each set)
GHD Situps
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k (3.1 miles)
Row 3500 meters
Push Press
7,7,5,5,5,3,3 (Increase the load each set)
GHD Situps
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k (3.1 miles)
Row 3500 meters
Thursday 9-8-11
Skill & Strength:
Deadlifts
7 x 5 reps (maintain the highest load for all seven sets)
Conditioning:
4 Rounds of:
Weighted OH Situps (men 25 lbs, women 15 lbs) - Max reps 1 minute
Pushups - Max reps 1 minute
Supine Row (body rows, as close to parallel to ground as possible) - Max reps 1 minute
Choose: 400 m Run, 500 m Row, 1000 m BIke
Rest 2-5 mintutes
Endurance:
Rest Day
Deadlifts
7 x 5 reps (maintain the highest load for all seven sets)
Conditioning:
4 Rounds of:
Weighted OH Situps (men 25 lbs, women 15 lbs) - Max reps 1 minute
Pushups - Max reps 1 minute
Supine Row (body rows, as close to parallel to ground as possible) - Max reps 1 minute
Choose: 400 m Run, 500 m Row, 1000 m BIke
Rest 2-5 mintutes
Endurance:
Rest Day
Wednesday 9-7-11
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
12 Front Squats (men 95 lbs, women 65 lbs)
12 Burpees
12 OH Situps (men 25 lbs, women 15 lbs)
Endurance:
Pick a mode - swim, bike, run, row
2 x 12 minutes (2 min recovery)
*Max distance
Tuesday 9-6-11
Skill & slStrength:
Back squat
7rm (find Max weight for 7 consecutive reps)
Conditioning:
For time...
50 deadlifts (men 135, women 95)
Run 400 meters
30 pullups
30 dips
Run 800 meters
30 dips
30 pullups
Run 400 meters
50 deadlifts
Endurance:
Pick a mode - swim, bike, run, row
15 minute time trial
Monday 9-5-11
Skill & Strength:
Pullups
3 x max reps (2 minute recovery)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 4 x 200 meters (2 minutes rest)
Bike 4 x 3 miles (2 minutes rest)
Run 4 x 800 meters (2 minutes rest)
Row 4 x 600 meters (2 minutes rest)
Pullups
3 x max reps (2 minute recovery)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 4 x 200 meters (2 minutes rest)
Bike 4 x 3 miles (2 minutes rest)
Run 4 x 800 meters (2 minutes rest)
Row 4 x 600 meters (2 minutes rest)
Satruday 9-3-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
500 meter Row
12 1-Arm Thrusters 12R/12L (men 35 lbs, women 25 lbs)
15 GHD Situps
Endurance:
Pick a mode...
Swim 800 meters
Bike 10 miles
Run 5 miles
Row 5000 meters
Rest Day
Conditioning:
5 Rounds for time...
500 meter Row
12 1-Arm Thrusters 12R/12L (men 35 lbs, women 25 lbs)
15 GHD Situps
Endurance:
Pick a mode...
Swim 800 meters
Bike 10 miles
Run 5 miles
Row 5000 meters
Friday 9-2-11
Skill & Strength:
Press
7 x 5 reps (maintain all the same weight for all seven sets)
Conditioning:
4 Rounds for time...
15 SDHP (men 75 lbs, women 50 lbs)
20 Pushups
12 Front Squats (men 75 lbs, women 50 lbs)
20 Hanging Leg Raise
9 Push Press (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Minutes On, 1 min OFF
2 min ON, 30 seconds OFF
1 min ON, 1 min OFF
2 min ON, 30 seconds OFF
4 min ON.
Press
7 x 5 reps (maintain all the same weight for all seven sets)
Conditioning:
4 Rounds for time...
15 SDHP (men 75 lbs, women 50 lbs)
20 Pushups
12 Front Squats (men 75 lbs, women 50 lbs)
20 Hanging Leg Raise
9 Push Press (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Minutes On, 1 min OFF
2 min ON, 30 seconds OFF
1 min ON, 1 min OFF
2 min ON, 30 seconds OFF
4 min ON.
Thursday 9-1-11
Skill & Strength:
Back Squats
7 x 5 reps (maintain the same weight for all 7 sets)
GHD Situps
3 x 20 (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 1 minute OFF
*Max distance
Back Squats
7 x 5 reps (maintain the same weight for all 7 sets)
GHD Situps
3 x 20 (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 minute ON, 1 minute OFF
*Max distance
Wednesday 8-31-11
Skill & Strength:
Deadlift
5,5,5,5,5 (increase the weight each set)
Conditioning:
For time...
Run 800 meters
20 DB Thrusters (men 30 lbs, women 20 lbs)
Bike 2 Miles
20 DB Thrusters
Row 1500 meters
20 DB Thrusters
Endurance:
Rest Day
Deadlift
5,5,5,5,5 (increase the weight each set)
Conditioning:
For time...
Run 800 meters
20 DB Thrusters (men 30 lbs, women 20 lbs)
Bike 2 Miles
20 DB Thrusters
Row 1500 meters
20 DB Thrusters
Endurance:
Rest Day
Tuesday 8-30-11
Skill & Strength:
Rest Day
Conditioning:
For time...
25 Pullups
Run 400 meters
21 Thrusters (men 85 lbs, women 60 lbs)
Run 800 meters
21 Thrusters (men 85 lbs, women 60 lbs)
Run 400 meters
25 Pullups
Endurance:
Pick a mode...
Swim 3 x 200 meters (2 min rest)
Bike 5 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 750 meters (2 min rest)
Rest Day
Conditioning:
For time...
25 Pullups
Run 400 meters
21 Thrusters (men 85 lbs, women 60 lbs)
Run 800 meters
21 Thrusters (men 85 lbs, women 60 lbs)
Run 400 meters
25 Pullups
Endurance:
Pick a mode...
Swim 3 x 200 meters (2 min rest)
Bike 5 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 750 meters (2 min rest)
Monday 8-29-11
Skill & Strength:
Press
5,5,5,5,5,5 (Increase the weight each set of 5)
Pushups
3 x max reps (1 minute recovery)
Conditioning:
5 Rounds for time...
20 steps Overhead Walking Lunge (men 30 lbs, women 20 lbs)
25 Box Jumps
30 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3 miles
Row 5000 meters
Press
5,5,5,5,5,5 (Increase the weight each set of 5)
Pushups
3 x max reps (1 minute recovery)
Conditioning:
5 Rounds for time...
20 steps Overhead Walking Lunge (men 30 lbs, women 20 lbs)
25 Box Jumps
30 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 3 miles
Row 5000 meters
Saturday 8-27-11
Strength & Skill
Pullups
3 x max reps (2 minutes recoveries)
Conditioning:
AMRAP: 20 minutes
12 SDHP (men 75 lbs, women 50 lbs)
12 Burpees
Endurance:
Rest Day
Pullups
3 x max reps (2 minutes recoveries)
Conditioning:
AMRAP: 20 minutes
12 SDHP (men 75 lbs, women 50 lbs)
12 Burpees
Endurance:
Rest Day
Friday 8-26-11
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
Run 800 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 minutes ON, 1 min OFF
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 min ON.
*Max distance
Rest Day
Conditioning:
3 Rounds for time...
Run 800 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 minutes ON, 1 min OFF
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 min ON.
*Max distance
Thursday 8-25-11
Skill & Strength:
Back Squat
7 x 5 reps (maintain the same weight)
Conditioning:
5 rounds of...
15 deadlifts (men 115 lbs, women 80 lbs)
15 push press (men 30 lb DBs women 20 know DBs)
Endurance:
Pick a mode - swim, bike, run, row
7 rounds of...
2 min ON, 1 min OFF
Wednesday 8-24-11
Strength & Conditioning:
Deadlifts
7,7,5,5,5,3,3 (Increase the weight each set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Perform as many rounds of 20 seconds ON, 10 seconds OFF as necessary to complete the following distances:
Swim 500 meters
Bike 3 miles
Run 1 mile
Row 1000 meters
Deadlifts
7,7,5,5,5,3,3 (Increase the weight each set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Perform as many rounds of 20 seconds ON, 10 seconds OFF as necessary to complete the following distances:
Swim 500 meters
Bike 3 miles
Run 1 mile
Row 1000 meters
Tuesday 8-23-11
Skill & Strength:
Push Press
7,7,5,5,5,3,3 (increase the weight each set)
Pullups
3 x max reps (2 min recoveries)
Conditioning:
EMOM: 20 minutes (every minute on the minute for 20 minutes)
9 Burpees
9 Front Squats (men 80 lbs, women 55 lbs)
Endurance:
Rest Day
Push Press
7,7,5,5,5,3,3 (increase the weight each set)
Pullups
3 x max reps (2 min recoveries)
Conditioning:
EMOM: 20 minutes (every minute on the minute for 20 minutes)
9 Burpees
9 Front Squats (men 80 lbs, women 55 lbs)
Endurance:
Rest Day
Monday 8-22-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
9 Power Cleans (men 85 lbs, women 60 lbs)
12 Box Jumps
15 Jumping Pullups
Endurance:
Pick a mode...
Swim - 800 meter TT
Bike - 15 miles TT
Run - 3 miles TT
Row - 5000 meters TT
Rest Day
Conditioning:
5 Rounds for time...
9 Power Cleans (men 85 lbs, women 60 lbs)
12 Box Jumps
15 Jumping Pullups
Endurance:
Pick a mode...
Swim - 800 meter TT
Bike - 15 miles TT
Run - 3 miles TT
Row - 5000 meters TT
Saturday 8-20-11
Skill & Strength:
Handstand hold
3 x max time (2 minute recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 1 min OFF
2 min ON, 2 min OFF
1 min ON, 1 min OFF
2 min ON, 2 min OFF
4 min ON.
*max distance
Handstand hold
3 x max time (2 minute recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 1 min OFF
2 min ON, 2 min OFF
1 min ON, 1 min OFF
2 min ON, 2 min OFF
4 min ON.
*max distance
Friday 8-19-11
Skill & Strength:
Back Squats
5 x 5 reps (try to maintain the heaviest weight possible)
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Endurance:
Rest Day
Back Squats
5 x 5 reps (try to maintain the heaviest weight possible)
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Endurance:
Rest Day
Thursday 8-18-11
Skill & Strength:
Rest Day
Conditioning:
7 Rounds for time...
15 Front Squats (men 75 lbs, women 50 lbs)
12 SDHP (men 75 lbs, women 50 lbs)
15 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
20 sec ON, 10 sec OFF
*cover as much distance as possible
Rest Day
Conditioning:
7 Rounds for time...
15 Front Squats (men 75 lbs, women 50 lbs)
12 SDHP (men 75 lbs, women 50 lbs)
15 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
20 sec ON, 10 sec OFF
*cover as much distance as possible
Wednesday 8-17-11
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Conditioning:
5 Rounds for time...
Overhead Walking Lunges 30 steps (men 30 lbs, women 20 lbs)
15 Pullups
30 GHD Situps
Endurance;
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
4 minutes ON, 2 minutes OFF
*max distance
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Conditioning:
5 Rounds for time...
Overhead Walking Lunges 30 steps (men 30 lbs, women 20 lbs)
15 Pullups
30 GHD Situps
Endurance;
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
4 minutes ON, 2 minutes OFF
*max distance
Tuesday 8-16-11
Skill & Strength:
Back Squat
7,7,5,5,5,3,3 (try to increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Back Squat
7,7,5,5,5,3,3 (try to increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Monday 8-15-11
Skill & Strength:
Push Press
5,5,5,5,5,5 (increase the weight each set)
Conditioning:
21-5-9-15-21 for time..
Squats
Burpees
Hip Externsions
Endurance:
Rest Day
Push Press
5,5,5,5,5,5 (increase the weight each set)
Conditioning:
21-5-9-15-21 for time..
Squats
Burpees
Hip Externsions
Endurance:
Rest Day
Friday 8-12-11
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Practice Handstands
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 2 miles
Row 3000 meters
GHD Situps
3 x 20 reps (perform each set unbroken)
Practice Handstands
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meters
Bike 12 miles
Run 2 miles
Row 3000 meters
Thursday 8-11-11
Skill & Strength:
Front Squat
7,7,5,5,5,3,3 (increase the weight each set)
Dips
3 X Max reps (2 minute recoveries)
Conditioning:
AMRAP: 20 minutes
9 Deadlifts (men 115 lbs, women 80 lbs)
12 pushups
15 box jumps
Endurance:
Rest Day
Wednesday 8-10-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 80 lbs, women 55 lbs)
15 Pullups
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 sec rest)
Bike 10 x .5 miles (30 sec rest)
Run 10 x 200 meters (30 sec rest)
Row 10 x 100 meters (30 sec rest)
Rest Day
Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 80 lbs, women 55 lbs)
15 Pullups
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 sec rest)
Bike 10 x .5 miles (30 sec rest)
Run 10 x 200 meters (30 sec rest)
Row 10 x 100 meters (30 sec rest)
Tuesday 8-9-11
Skill & Strength:
Press
5 x 5 reps (maintain the highest load possible for all five sets of five)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
5 Rounds for time...
21 SDHP (men 75 lbs, women 50 lbs)
21 Thrusters (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Press
5 x 5 reps (maintain the highest load possible for all five sets of five)
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
5 Rounds for time...
21 SDHP (men 75 lbs, women 50 lbs)
21 Thrusters (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Monday 8-8-11
Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (increase the load each set)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 min Time Trial
Deadlifts
7,7,5,5,5,3,3 (increase the load each set)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 min Time Trial
Saturday 8-6-11
Skill & Strength:
Rest Day
Conditioning:
Perfrom 8 Rounds of tabata (20 sec ON, 10 sec OFF) at each station...
Row (calories)
Wall Ball
SDHP
Box Jump
Push Press
Endurance:
Pick a mode...
Swim - 2 x 500 meters (5 min rest)
Bike - 2 x 5 miles (5 min rest)
Run 2 x 2 miles (5 min rest)
Row 2 x 3000 meters (5 min rest)
Rest Day
Conditioning:
Perfrom 8 Rounds of tabata (20 sec ON, 10 sec OFF) at each station...
Row (calories)
Wall Ball
SDHP
Box Jump
Push Press
Endurance:
Pick a mode...
Swim - 2 x 500 meters (5 min rest)
Bike - 2 x 5 miles (5 min rest)
Run 2 x 2 miles (5 min rest)
Row 2 x 3000 meters (5 min rest)
Friday 8-5-11
Skill & Strength:
Pushups
3 x max reps (1 minute recoveries)
Hip Externsions
3 x 20 reps (perform each set unbroken)
Conditioning:
21-15-9 for time...
Thrusters (men 85 lbs, women 60 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 2 minutes OFF
Pushups
3 x max reps (1 minute recoveries)
Hip Externsions
3 x 20 reps (perform each set unbroken)
Conditioning:
21-15-9 for time...
Thrusters (men 85 lbs, women 60 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 2 minutes OFF
Thursday 8-4-11
Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (try to increase the load ever set)
Ghd Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim - 800 meters
Bike - 7 miles
Run - 3 miles
Row - 5000 meters
Deadlifts
7,7,5,5,5,3,3 (try to increase the load ever set)
Ghd Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim - 800 meters
Bike - 7 miles
Run - 3 miles
Row - 5000 meters
Wednesday 8-3-11
Skill & Strength
Back Squats
5 RM (work your way up and determine your 5 rep max, as heavy as possible but still getting 5 unbroken reps)
Conditioning:
AMRAP: 20 minutes
Row 500 meters
Run 400 meters
*record total meters traveled
Endurance:
Rest Day (kinda)
Back Squats
5 RM (work your way up and determine your 5 rep max, as heavy as possible but still getting 5 unbroken reps)
Conditioning:
AMRAP: 20 minutes
Row 500 meters
Run 400 meters
*record total meters traveled
Endurance:
Rest Day (kinda)
Tuesday 8-2-11
Skill & Strength:
Rest Day
Conditioning:
For time...
Bike 2 miles
then,
30-20-10
Swings (men 55 lbs, women 35 lbs)
Pushups
Squats
then,
Bike 2 miles
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
3 minutes ON, 1 min OFF
Rest Day
Conditioning:
For time...
Bike 2 miles
then,
30-20-10
Swings (men 55 lbs, women 35 lbs)
Pushups
Squats
then,
Bike 2 miles
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
3 minutes ON, 1 min OFF
Monday 8-1-11
Skill & Strength:
Handstand hold (either in a pike position or heels on a wall)
3 x max time (3 minute recoveries)
Conditioning;
For time...
Row 20 calories
30 DB Thrusters (men 30 lbs, women 20 lbs)
20 Hanging Knees to elbow
30 Box Jumps
20 SDHP (men 90 lbs, women 60 lbs)
30 Burpees
20 Pullups
Endurance:
Pick one mode - Swim, Bike, Run, Row
12 minutes Time Trial
Handstand hold (either in a pike position or heels on a wall)
3 x max time (3 minute recoveries)
Conditioning;
For time...
Row 20 calories
30 DB Thrusters (men 30 lbs, women 20 lbs)
20 Hanging Knees to elbow
30 Box Jumps
20 SDHP (men 90 lbs, women 60 lbs)
30 Burpees
20 Pullups
Endurance:
Pick one mode - Swim, Bike, Run, Row
12 minutes Time Trial
Friday 7-29-11
Skill & Strength:
Rest Day
Conditioning;
5 Rounds for time...
30 Steps Walking Lunges with weight Overhead
15 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim - 15 minutes
Bike - 40 minutes
Run - 30 minutes
Row - 20 minutes
Rest Day
Conditioning;
5 Rounds for time...
30 Steps Walking Lunges with weight Overhead
15 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim - 15 minutes
Bike - 40 minutes
Run - 30 minutes
Row - 20 minutes
Thursday 7-28-11
Skill & Strength:
GHD Situps
3 x 20 reps (use weight if possible)
Conditioning:
10 min Fit Test
4 Minutes - Max Calories of Rowing
1 min rest
3 Minutes - Max Swings (men 55 lbs, women 35 lbs)
1 min rest
2 Minutes - Max reps Back Squats (men 100 lbs, women 75 lbs)
1 min rest
1 Minute - Max reps Push Press (men 65 lbs, women 45 lbs)
Endurance;
Pick a mode...
Swim 3 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 3 x 1000 meters
GHD Situps
3 x 20 reps (use weight if possible)
Conditioning:
10 min Fit Test
4 Minutes - Max Calories of Rowing
1 min rest
3 Minutes - Max Swings (men 55 lbs, women 35 lbs)
1 min rest
2 Minutes - Max reps Back Squats (men 100 lbs, women 75 lbs)
1 min rest
1 Minute - Max reps Push Press (men 65 lbs, women 45 lbs)
Endurance;
Pick a mode...
Swim 3 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 3 x 1000 meters
Wednesday 7-27-11
Skill & Strength:
Push Press
3,3,3,3,3,3 (try to increase the load each set)
Hip Extensions
3 x 20 (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 minute ON.
Push Press
3,3,3,3,3,3 (try to increase the load each set)
Hip Extensions
3 x 20 (perform each set unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 minute ON.
Tuesday 7-26-11
Skill & Strength:
Back Squats
3,3,3,3,3,3 (increase the load each set)
Conditioning:
For time...
Row 1000 meters
30 thrusters (men 75 lbs, women 50 lbs)
30 pullups
Run 1000 meters (0.62 miles)
Endurance:
Rest Day
Monday 7-25-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds of...
9 SDHP (men 85 lbs, women 60 lbs)
12 Box jumps
15 Swings (men 55 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 min ON, 1 min OFF
Rest Day
Conditioning:
5 Rounds of...
9 SDHP (men 85 lbs, women 60 lbs)
12 Box jumps
15 Swings (men 55 lbs, women 35 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 min ON, 1 min OFF
Saturday 7-23-11
Skill & Strength:
Deadlifts
12 x 3 reps (45 seconds)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Deadlifts
12 x 3 reps (45 seconds)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Friday 7-22-11
Skill & Strength:
Dips
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
3 Rounds...
7 minutes to finish
Row 500 meters
30 Swings (men 55 lbs, women 35 lbs)
15 Pullups
*when 7 minutes are up, next round begins
Endurance:
Rest Day
Dips
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
3 Rounds...
7 minutes to finish
Row 500 meters
30 Swings (men 55 lbs, women 35 lbs)
15 Pullups
*when 7 minutes are up, next round begins
Endurance:
Rest Day
Thursday 7-21-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds of...
4 minutes ON, 1 min OFF
Run 400 meters
15 SDHP (men 75 lbs, women 55 lbs)
Max Reps - Burpees (in remaining time)
*Score is total number burpees performed
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 min rest)
Bike 3 x 5k (2 min rest)
Run 3 x 1k (2 min rest)
Row 3 x 800 meters (2 min rest)
Rest Day
Conditioning:
5 Rounds of...
4 minutes ON, 1 min OFF
Run 400 meters
15 SDHP (men 75 lbs, women 55 lbs)
Max Reps - Burpees (in remaining time)
*Score is total number burpees performed
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 min rest)
Bike 3 x 5k (2 min rest)
Run 3 x 1k (2 min rest)
Row 3 x 800 meters (2 min rest)
Wednesday 7-20-11
Skill & Strength:
Overhead Squats
5 x 5 reps (try to maintain the same weight for all 5 sets)
Conditioning;
5 Rounds for time...
9 Deadlifts (men 115 lbs, women 90 lbs)
15 DB Trhusters (men 30 lbs, women 20 lbs)
21 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
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
Overhead Squats
5 x 5 reps (try to maintain the same weight for all 5 sets)
Conditioning;
5 Rounds for time...
9 Deadlifts (men 115 lbs, women 90 lbs)
15 DB Trhusters (men 30 lbs, women 20 lbs)
21 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
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
Tuesday 7-19-11
Skill & Strength:
Push Press
7 x 3 reps (maintain the highest weight possible for all 7 sets)
GHD Situps
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, Bike, Run, Row
20 minute Time Trial
Push Press
7 x 3 reps (maintain the highest weight possible for all 7 sets)
GHD Situps
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, Bike, Run, Row
20 minute Time Trial
Monday 7-18-11
Skill & Strength:
Deadlifts
5 x 5 reps (Maintain the same weight for each set)
Conditioning:
3 Rounds for time...
21 Front Squats (men 95 lbs, women 65 lbs)
21 GHD Situps
Run 400 meters
Endurance:
Rest Day
Deadlifts
5 x 5 reps (Maintain the same weight for each set)
Conditioning:
3 Rounds for time...
21 Front Squats (men 95 lbs, women 65 lbs)
21 GHD Situps
Run 400 meters
Endurance:
Rest Day
Saturday 7-16-11
Skill & Strength:
Back Squats
5,5,5,5,5,5 (Increase the weight each set)
Conditioning:
AMRAP: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Minutes Time Trial
Back Squats
5,5,5,5,5,5 (Increase the weight each set)
Conditioning:
AMRAP: 20 minutes
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Minutes Time Trial
Friday 7-15-11
Skill & Strength:
Press
7,7,5,5,3,3 (Increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 (1 min rest)
Row 5 x 500 meters (1 min rest)
Press
7,7,5,5,3,3 (Increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 (1 min rest)
Row 5 x 500 meters (1 min rest)
Thursday 7-14-11
Skill & Strength:
Pullups
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
4 Rounds for time...
Run 400 meters
15 Pullups
15 Pushups
15 Overhead Situps (men 25 lbs, women 15 lbs)
25 Squats
Endurance:
Rest Day
Pullups
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
4 Rounds for time...
Run 400 meters
15 Pullups
15 Pushups
15 Overhead Situps (men 25 lbs, women 15 lbs)
25 Squats
Endurance:
Rest Day
Wednesday 7-13-11
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
100 Jump Ropes (15 Burpees if Jump rope is unavailable)
21 Swings (men 55 lbs, women 35 lbs)
15 Overhead Squats (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Rest Day
Conditioning:
AMRAP: 20 minutes
100 Jump Ropes (15 Burpees if Jump rope is unavailable)
21 Swings (men 55 lbs, women 35 lbs)
15 Overhead Squats (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Tuesday 7-12-11
Skill & Strength:
Front Squats
7,7,5,5,3,3 (increase the weight each set - if possible)
Situps
3 Sets of...
Max reps in 1 minutes (1 minute recovery)
Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
40 Pushups (with hand raise)
30 Swings (men 55 lbs, women 35 lbs)
20 Burpees
10 Pullups
Row 1000 meters
Endurnace:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
2 minutes ON, 1 min OFF
Front Squats
7,7,5,5,3,3 (increase the weight each set - if possible)
Situps
3 Sets of...
Max reps in 1 minutes (1 minute recovery)
Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
40 Pushups (with hand raise)
30 Swings (men 55 lbs, women 35 lbs)
20 Burpees
10 Pullups
Row 1000 meters
Endurnace:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
2 minutes ON, 1 min OFF
Monday 7-11-11
Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
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
1 min ON, 30 sec OFF
1 min ON, 40 sec OFF
1 min ON, 50 sec OFF
1 min ON.
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
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
1 min ON, 30 sec OFF
1 min ON, 40 sec OFF
1 min ON, 50 sec OFF
1 min ON.
Friday 7-8-11
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken, use as much weight as possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use as much weight as possible)
Conditioning:
As Many Rounds Possible: 20 minutes
15 Deadlifts (men 100 lbs, women 75 lbs)
10 Pushups
15 Box Jumps
Endurance:
pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
2 min ON, 1 min OFF
1 min ON.
GHD Situps
3 x 20 reps (perform each set unbroken, use as much weight as possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use as much weight as possible)
Conditioning:
As Many Rounds Possible: 20 minutes
15 Deadlifts (men 100 lbs, women 75 lbs)
10 Pushups
15 Box Jumps
Endurance:
pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
2 min ON, 1 min OFF
1 min ON.
Thursday 7-7-11
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Body Rows
3 x max reps (90 second recoveries)
Conditioning:
Rest Day
Endurance:
pick a mode...
Swim 2 x 400 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 2 miles (2 min rest)
Row 2 x 2000 meters (2 min rest)
Back Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Body Rows
3 x max reps (90 second recoveries)
Conditioning:
Rest Day
Endurance:
pick a mode...
Swim 2 x 400 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 2 miles (2 min rest)
Row 2 x 2000 meters (2 min rest)
Wednesday 7-6-11
Skill & Strength:
Push Press
5,5,5,5,5,5 (Increase the weight each of the six sets)
Pushups
3 x max reps (90 second recoveries)
Conditioning:
"Evilness"
30-20-10 for time...
Thrusters (men 75 lbs, women 55 lbs)
Pullups
Endurance:
Rest Day
Push Press
5,5,5,5,5,5 (Increase the weight each of the six sets)
Pushups
3 x max reps (90 second recoveries)
Conditioning:
"Evilness"
30-20-10 for time...
Thrusters (men 75 lbs, women 55 lbs)
Pullups
Endurance:
Rest Day
Tuesday 7-5-11
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 burpees
Endurance:
Pick a mode - swim, bike, run, row
15 minute time trial
Monday 7-4-11
Skill & Strength:
Back Squats
5 x 5 reps (maintain the same weight for all five sets)
Conditioning:
5 Rounds for time...
1 Press
1 Pullup
3 Push Press
3 Pullups
5 Thrusters
5 Pullups
*Use the heaviest weight possible, but keep the load the same for all lifts
Endurance:
Pick a mode...
Swim 3 x 300 meters (2 min rest)
Bike 3 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1200 meters (2 min rest)
Back Squats
5 x 5 reps (maintain the same weight for all five sets)
Conditioning:
5 Rounds for time...
1 Press
1 Pullup
3 Push Press
3 Pullups
5 Thrusters
5 Pullups
*Use the heaviest weight possible, but keep the load the same for all lifts
Endurance:
Pick a mode...
Swim 3 x 300 meters (2 min rest)
Bike 3 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1200 meters (2 min rest)
Saturday 7-2-11
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Externsions
3 20 reps (perform each set unbroken)
Conditioning:
21-15-15-9 for time...
Jump Rope 100 singles every round
Swings
Jumping Lunge (each leg)
Ground-2-OH (men 25 lbs, women 15 lbs)
Burpees
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Externsions
3 20 reps (perform each set unbroken)
Conditioning:
21-15-15-9 for time...
Jump Rope 100 singles every round
Swings
Jumping Lunge (each leg)
Ground-2-OH (men 25 lbs, women 15 lbs)
Burpees
Endurance:
Rest Day
Friday 7-1-11
Skill & Strength:
Rest Day
Conditioning:
As Many Rds Possible: 20 minutes
Run 400 meters
Pullups - Max reps
*you get one chance to do as many pullups possible, then it's back to the run.
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
As Many Rds Possible: 20 minutes
Run 400 meters
Pullups - Max reps
*you get one chance to do as many pullups possible, then it's back to the run.
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thursday 6-30-11
Strength & Skill:
Deadlifts
5,5,5,5,5,5 (increase the weight for each of the 6 sets)
Pushups
3 x max reps (2 minutes recoveries)
Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 85 lbs, women 50 lbs)
15 Hanging Knees-2-Elbow
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recovery)
Bike 5 x 1000 meters (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 5 x 300 meters (1 minute recovery)
Deadlifts
5,5,5,5,5,5 (increase the weight for each of the 6 sets)
Pushups
3 x max reps (2 minutes recoveries)
Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 85 lbs, women 50 lbs)
15 Hanging Knees-2-Elbow
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recovery)
Bike 5 x 1000 meters (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 5 x 300 meters (1 minute recovery)
Wednesday 6-29-11
Skill & Strength:
Back Squats
7 x 5 reps (maintain the greatest weight possible for all 7 sets)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Back Squats
7 x 5 reps (maintain the greatest weight possible for all 7 sets)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Tuesday 6-28-11
Skill & Strength:
Press
5 x 5 reps (maintain the heaviest weight possible for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
3 Rounds of...
Row 500 meters
25 Burpees
25 Swings (men 55 lbs, women 35 lbs)
Run 400 meters
Endurance:
Rest Day
Press
5 x 5 reps (maintain the heaviest weight possible for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
3 Rounds of...
Row 500 meters
25 Burpees
25 Swings (men 55 lbs, women 35 lbs)
Run 400 meters
Endurance:
Rest Day
Monday 6-27-11
Skill & Strength:
Rest Day
Conditioning:
Row 1000 meters
then,
21-15-9 for time...
SDHP (men 65 lbs, women 45 lbs)
Thrusters (men 65 lbs, women 45 lbs)
Jumping Lunges (always 15 each leg)
Endurance:
Pick a mode...
Swim 500 meter TT
Bike 5 miles TT
Run 2 miles TT
Row 3000 meters TT
Rest Day
Conditioning:
Row 1000 meters
then,
21-15-9 for time...
SDHP (men 65 lbs, women 45 lbs)
Thrusters (men 65 lbs, women 45 lbs)
Jumping Lunges (always 15 each leg)
Endurance:
Pick a mode...
Swim 500 meter TT
Bike 5 miles TT
Run 2 miles TT
Row 3000 meters TT
Saturday 6-25-11
Skill & Strength:
Front Squat
12 x 3 reps (45 second recoveries)
Conditioning:
Rest day
Endurance:
Pick a mode - swim, bike, run, row
12 rounds of...
1 minute. ON, 30 seconds OFF
Friday 6-24-11
Skill & strength:
Deadlifts
7,7,5,5,3,3 (Increase the weight each set)
Dips
3 x max reps (2 min recoveries)
Conditioning:
For time...
Run 800 meters
30 2DBs Ground-2-OH (men 40 lbs, women 20 lbs)
Run 800 meters
Endurance:
Rest Day
Deadlifts
7,7,5,5,3,3 (Increase the weight each set)
Dips
3 x max reps (2 min recoveries)
Conditioning:
For time...
Run 800 meters
30 2DBs Ground-2-OH (men 40 lbs, women 20 lbs)
Run 800 meters
Endurance:
Rest Day
Thursday 6-23-11
Skill & Strength:
Rest Day
Conditioning:
25-20-15-10 for time...
Pullups
KB Swings (men 50 lbs, women 30 lbs)
Box Jumps
OH Squats (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 300 meters (rest 2 minutes)
Bike 3 x 3 miles (rest 2 minutes)
Run 3 x 1200 meters (rest 2 minutes)
Row 3 x 800 meters (rest 2 minutes)
Rest Day
Conditioning:
25-20-15-10 for time...
Pullups
KB Swings (men 50 lbs, women 30 lbs)
Box Jumps
OH Squats (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 300 meters (rest 2 minutes)
Bike 3 x 3 miles (rest 2 minutes)
Run 3 x 1200 meters (rest 2 minutes)
Row 3 x 800 meters (rest 2 minutes)
Wednesday 6-22-11
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five)
Conditioning:
"Gifford"
As Many Rds Possible: 20 minutes
6 Burpee-Box Jumps
22 Swings (men 55 lbs, women 35 lbs)
83 Squats
28 Situps
Endurance:
Pick a mode...
Swim 800 meters TT
Bike 10 miles
Run 5k
Row 3k
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five)
Conditioning:
"Gifford"
As Many Rds Possible: 20 minutes
6 Burpee-Box Jumps
22 Swings (men 55 lbs, women 35 lbs)
83 Squats
28 Situps
Endurance:
Pick a mode...
Swim 800 meters TT
Bike 10 miles
Run 5k
Row 3k
Tuesday 6-21-11
Skill & Strength:
Thrusters
7,7,5,5,3,3 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1 min OFF
Thrusters
7,7,5,5,3,3 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1 min OFF
Monday 6-20-11
Skill & Strength:
Press
7,7,5,5,3,3 (increase the load each time)
Conditioning:
For time...
Row 50 Calories
50 Lunges (not each leg)
50 Swings (men 55 lbs, women 35 lbs)
50 Burpees
Run 50 calories
Endurance:
Rest Day
Press
7,7,5,5,3,3 (increase the load each time)
Conditioning:
For time...
Row 50 Calories
50 Lunges (not each leg)
50 Swings (men 55 lbs, women 35 lbs)
50 Burpees
Run 50 calories
Endurance:
Rest Day
Saturday 6-18-11
Skill & Strength:
Pullups
3 x max reps (2 min rest)
GHD Situps 3 x 15 (perform each set unbroken)
Hip Extensions 3 x 12 reps (perform each set unbroken, add weight if possible)
Conditioning:
3 Rounds of 1 minute at each station.
Row (calories)
Wall Ball
SDHP
Box Jumps
Push Press
rest
Endurance:
Pick a mode...
Swim 10 x 50 meters (On the Minute, Every minute)
Bike .25 miles (On the minute, Every minute)
Run 30 Calories (ON the minute, Every minute)
Row 250 meters (On the minutes, Every minute)
*stop when you fail you complete the distance in the minute
Pullups
3 x max reps (2 min rest)
GHD Situps 3 x 15 (perform each set unbroken)
Hip Extensions 3 x 12 reps (perform each set unbroken, add weight if possible)
Conditioning:
3 Rounds of 1 minute at each station.
Row (calories)
Wall Ball
SDHP
Box Jumps
Push Press
rest
Endurance:
Pick a mode...
Swim 10 x 50 meters (On the Minute, Every minute)
Bike .25 miles (On the minute, Every minute)
Run 30 Calories (ON the minute, Every minute)
Row 250 meters (On the minutes, Every minute)
*stop when you fail you complete the distance in the minute
Friday 6-17-11
Skill & Strength:
Back Squats
12 x 3 reps (30 second recoveries)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Back Squats
12 x 3 reps (30 second recoveries)
Pushups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Thursday 6-16-11
Skill & Strength:
Push Press
12 x 3 reps (45 second rest)
*Make the weight as heavy as possible for all 12 sets of 3 reps.
Conditioning:
50-40-30-20-10
Swings (men 55 lbs, women 35 lbs)
Steps of OH walking Lunge (not each leg!; men hold a 35 lb DB, women hold 20 lb DB)
Endurance:
Rest Day
Push Press
12 x 3 reps (45 second rest)
*Make the weight as heavy as possible for all 12 sets of 3 reps.
Conditioning:
50-40-30-20-10
Swings (men 55 lbs, women 35 lbs)
Steps of OH walking Lunge (not each leg!; men hold a 35 lb DB, women hold 20 lb DB)
Endurance:
Rest Day
Wednesday 6-15-11
Skill & Strength:
Rest Day
Conditioning:
For time...
21 Deadlift (men 100 lbs, women 75 lbs)
30 Box Jumps
15 Deadlifts
20 Box Jumps
9 Deadlifts
10 Box Jumps
then,
Row 2000 meters
Endurance:
Pick a mode
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 meters (90 sec rest)
Row 5 x 500 meters (1 min rest)
Rest Day
Conditioning:
For time...
21 Deadlift (men 100 lbs, women 75 lbs)
30 Box Jumps
15 Deadlifts
20 Box Jumps
9 Deadlifts
10 Box Jumps
then,
Row 2000 meters
Endurance:
Pick a mode
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 meters (90 sec rest)
Row 5 x 500 meters (1 min rest)
Tuesday 6-14-11
Skill & Strength :
Pullips
3 x max reps (2 min rest)
Conditioning:
5 rounds for time...
15 SDHP (men 75 lbs, women 55 lba)
15 Thrusters (men 75 lba, women 55 lbs)
Endurance
Pock a mode - swim, bike, run, row
5 min on, 2:30 off
6 min on, 3:00 off
7 min on.
Pullips
3 x max reps (2 min rest)
Conditioning:
5 rounds for time...
15 SDHP (men 75 lbs, women 55 lba)
15 Thrusters (men 75 lba, women 55 lbs)
Endurance
Pock a mode - swim, bike, run, row
5 min on, 2:30 off
6 min on, 3:00 off
7 min on.
Monday 6-13-11
Skill & Strength :
Back Squat
7 x 7 reps (maintains the same weight for all seven sets)
Conditioning :
Rest
ENDURANCE :
PICK A MODE - SWIM, BIKE, RUN, ROW
20 minute time trial
Back Squat
7 x 7 reps (maintains the same weight for all seven sets)
Conditioning :
Rest
ENDURANCE :
PICK A MODE - SWIM, BIKE, RUN, ROW
20 minute time trial
Saturday 6-11-11
Skill & Strength:
Rest Day
Conditioning:
For time...
100 DB Squat Clean Thruster
200 Situps
*Every Min, On Min 3 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Rest Day
Conditioning:
For time...
100 DB Squat Clean Thruster
200 Situps
*Every Min, On Min 3 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Friday 6-10-11
Skill & Strength:
Sumo Deadlift
12 sets of 3-5 reps (30 second recoveries)
Conditioning:
90 seconds ON, 90 seconds OFF x 8 Rounds
5 Pullups
5 Hang Clean
5 Burpees
*In each 90 second get as many rounds of the sequence as possible
Endurance:
Pick a mode
Swim 10 x 50 meters (30 second recoveries)
Bike 5 x 2 miles (1 minute recoveries)
Run 4 x 800 meters (1 minute recoveries)
Row 6 x 250 meters (30 second recoveries)
Sumo Deadlift
12 sets of 3-5 reps (30 second recoveries)
Conditioning:
90 seconds ON, 90 seconds OFF x 8 Rounds
5 Pullups
5 Hang Clean
5 Burpees
*In each 90 second get as many rounds of the sequence as possible
Endurance:
Pick a mode
Swim 10 x 50 meters (30 second recoveries)
Bike 5 x 2 miles (1 minute recoveries)
Run 4 x 800 meters (1 minute recoveries)
Row 6 x 250 meters (30 second recoveries)
Thursday 6-9-11
Skill & Strength:
Press
7,5,5,5,3 (try to increase the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Press
7,5,5,5,3 (try to increase the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Wednesday 6-8-11
Skill & Strength:
Front Squats
3,3,3,3,3 (try to increase the weight for all five sets)
Pushups
3 x 1 minute - max reps (2 minutes recoveries)
Conditioning:
3 Rounds for time...
400 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Rest Day
Front Squats
3,3,3,3,3 (try to increase the weight for all five sets)
Pushups
3 x 1 minute - max reps (2 minutes recoveries)
Conditioning:
3 Rounds for time...
400 meters
50 GHD Situps
50 Hip Extensions
Endurance:
Rest Day
Tuesday 6-7-11
Skill & Strength:
Rest Day
Conditioning:
Perform 8 Rounds of 20 seconds ON, 10 seconds OFF @ each station
Pullups - *Hang on the pullup bar if pullups aren't possible
Pushups
Situps
Squats
*Perform all eight rounds of a the first exercise before moving on.
Endurance:
Pick a mode...
Swim 2 x 500 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 1 mile (2 min rest)
Row 2 x 2000 meters (2 min rest)
Rest Day
Conditioning:
Perform 8 Rounds of 20 seconds ON, 10 seconds OFF @ each station
Pullups - *Hang on the pullup bar if pullups aren't possible
Pushups
Situps
Squats
*Perform all eight rounds of a the first exercise before moving on.
Endurance:
Pick a mode...
Swim 2 x 500 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 1 mile (2 min rest)
Row 2 x 2000 meters (2 min rest)
Monday 6-6-11
Skill & Strength:
Hang power clean
12 X 3 reps (maintain the same weight, but make it as heavy as possible )
*30 second rest
Conditioning:
21-15-12-6 for time...
Box jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Push press e/ DBs (men 30 lbs, women 20 lbs)
Endurance:
Pick a mode - swim, bike, run, row
5 rounds for Max distance
3 min ON, 1 min OFF
Hang power clean
12 X 3 reps (maintain the same weight, but make it as heavy as possible )
*30 second rest
Conditioning:
21-15-12-6 for time...
Box jumps
Pushups
Deadlifts (men 100 lbs, women 75 lbs)
Push press e/ DBs (men 30 lbs, women 20 lbs)
Endurance:
Pick a mode - swim, bike, run, row
5 rounds for Max distance
3 min ON, 1 min OFF
Saturday 6-4-11
Skill & Strength :
Press
5 x 5. Reps (maintain the same weight for all five sets)
Conditionimg:
4 rounds for time...
Run 400 meters
21 swings
12 pullups
Endurance:
rest day
Press
5 x 5. Reps (maintain the same weight for all five sets)
Conditionimg:
4 rounds for time...
Run 400 meters
21 swings
12 pullups
Endurance:
rest day
Friday 6-3-11
Skill & Strength:
Rest Day
Conditioning:
4 Rounds for time...
Row 500 meters
21 Squats
12 Pushups w/ hand raise
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Rest Day
Conditioning:
4 Rounds for time...
Row 500 meters
21 Squats
12 Pushups w/ hand raise
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Thursday 6-2-11
Skill & Strength:
Back Squats
7 x 5 reps (try to maintain the same weight for all seven sets)
Conditioning:
4 Rounds of 5 minutes ON, 2 minutes OFF...
*In each five minutes:
Run 600 meters (.37 miles)
15 Burpees
Push Press - max reps for the remaining time (men 65 lbs, women 45 lbs)
Goal is to complete as many push presses as possible.
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Back Squats
7 x 5 reps (try to maintain the same weight for all seven sets)
Conditioning:
4 Rounds of 5 minutes ON, 2 minutes OFF...
*In each five minutes:
Run 600 meters (.37 miles)
15 Burpees
Push Press - max reps for the remaining time (men 65 lbs, women 45 lbs)
Goal is to complete as many push presses as possible.
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
Wednesday 6-1-11
Skill Practice:
Handstand hold
3 x max time (2 minutes recovery)
Pushups
3 x max reps (1 minute recovery)
Dips
3 x max reps (1 minute recovery)
Strength & Conditioning;
Rest Day
Endurance:
Pick a mode -
Swim 2 x 500 meters (2 minute rest)
Bike 3 x 3 miles (2 minute rest)
Run 3 x 1 mile (2 minute rest)
Row 3 x 1000 meters (2 minute rest)
Handstand hold
3 x max time (2 minutes recovery)
Pushups
3 x max reps (1 minute recovery)
Dips
3 x max reps (1 minute recovery)
Strength & Conditioning;
Rest Day
Endurance:
Pick a mode -
Swim 2 x 500 meters (2 minute rest)
Bike 3 x 3 miles (2 minute rest)
Run 3 x 1 mile (2 minute rest)
Row 3 x 1000 meters (2 minute rest)
Tuesday 5-31-11
Skill Practice:
Deadlifts
10 x 5 reps (45 second recovery)
Hanging Knees-2-elbow
3 x 15 reps (1 minutes recovery)
Strength & Conditioning:
5 Rounds of for time...
15 Steps each of leg Overhead Lunges (men 30 lbs, women 15 lbs)
20 GHD situps
15 Pullups
Endurance:
Rest Day
Deadlifts
10 x 5 reps (45 second recovery)
Hanging Knees-2-elbow
3 x 15 reps (1 minutes recovery)
Strength & Conditioning:
5 Rounds of for time...
15 Steps each of leg Overhead Lunges (men 30 lbs, women 15 lbs)
20 GHD situps
15 Pullups
Endurance:
Rest Day
Monday 5-30-11
Skill & Strength:
Rest Day
Conditioning:
7 Rounds for time...
5 Burpees
15 Thrusters (men 85 lbs, women 55 lbs)
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 sec recovery)
Bike 10 x .25 miles (30 sec recovery)
Run 10 x 200 meters (30 sec recovery)
Row 10 x 250 meters (30 sec recovery)
Rest Day
Conditioning:
7 Rounds for time...
5 Burpees
15 Thrusters (men 85 lbs, women 55 lbs)
Endurance:
Pick a mode...
Swim 10 x 50 meters (30 sec recovery)
Bike 10 x .25 miles (30 sec recovery)
Run 10 x 200 meters (30 sec recovery)
Row 10 x 250 meters (30 sec recovery)
Saturday 5-28-11
Skill Practice:
Bench Press
5 x 5 reps (try to maintain the same weight for all sets
Situps
3 x 1 minute of max reps (1 minute recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Bench Press
5 x 5 reps (try to maintain the same weight for all sets
Situps
3 x 1 minute of max reps (1 minute recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Friday 5-28-11
Skill Practice:
Back Squats
7,7,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning:
For time...
Run 800 meters
30 Handstand Pushup
30 Dips
Row 1000 meters
Endurance:
Rest Day
Back Squats
7,7,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning:
For time...
Run 800 meters
30 Handstand Pushup
30 Dips
Row 1000 meters
Endurance:
Rest Day
Thursday 5-26-11
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
12 Deadlifts (men 105 lbs, women 80 lbs)
5 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
15 Deadlifs
4 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
18 Deadlifts
3 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
21 Deadlifts
2 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
Endurance:
Pick a mode -
Swim 10 x 50 meters (30 second rest)
Bike 10 x 1000 meters (30 second rest)
Run 10 x 200 meters (30 second rest)
Row 10 x 250 meters (30 second rest)
Rest Day
Strength & Conditioning:
For time...
12 Deadlifts (men 105 lbs, women 80 lbs)
5 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
15 Deadlifs
4 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
18 Deadlifts
3 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
21 Deadlifts
2 Rounds of: (3 Burpees, 10 Situps, 15 Squats)
Endurance:
Pick a mode -
Swim 10 x 50 meters (30 second rest)
Bike 10 x 1000 meters (30 second rest)
Run 10 x 200 meters (30 second rest)
Row 10 x 250 meters (30 second rest)
Wednesday 5-25-11
Skill Practice:
Dips
3 x max reps (2 minutes recovery)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
21-15-9 for time...
Pullups
Swings (men 50 lbs, women 30 lbs)
OH Squats (men 75 lbs, women 50 lbs)
Pushups
Endurance:
Pick a mode...
Swim 15 minute Time Trial
Bike 60 minute Time Trial
Run 45 minute Time Trial
Row 20 minute Time Trial
Dips
3 x max reps (2 minutes recovery)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
21-15-9 for time...
Pullups
Swings (men 50 lbs, women 30 lbs)
OH Squats (men 75 lbs, women 50 lbs)
Pushups
Endurance:
Pick a mode...
Swim 15 minute Time Trial
Bike 60 minute Time Trial
Run 45 minute Time Trial
Row 20 minute Time Trial
Tuesday 5-24-11
Skill Practice:
Deadlits
7 x 5 reps (maintain the same weight for all seven sets)
Hanging Knees-2-Elbow
3 x max reps (2 minute recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
*Max Distance
Deadlits
7 x 5 reps (maintain the same weight for all seven sets)
Hanging Knees-2-Elbow
3 x max reps (2 minute recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
*Max Distance
Monday 5-23-11
Skill Practice:
Front Squat
10 x 3 reps (45 second recoveries)
Overhead Situps
3 x 20 reps (perform the set unbroken)
Strength & Conditioning:
30 Dips
Run 400 meters
30 SDHP
Run 800 meters (men 75 lbs, women 55 lbs)
30 SDHP
Run 400 meters (men 75 lbs, women 55 lbs)
30 Dips
Endurance:
Rest Day
Front Squat
10 x 3 reps (45 second recoveries)
Overhead Situps
3 x 20 reps (perform the set unbroken)
Strength & Conditioning:
30 Dips
Run 400 meters
30 SDHP
Run 800 meters (men 75 lbs, women 55 lbs)
30 SDHP
Run 400 meters (men 75 lbs, women 55 lbs)
30 Dips
Endurance:
Rest Day
Saturday 5-21-11
Skill Practice:
Hang Clean
10 x 3 reps (30 second recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
For time...
Run 800 meters
20 Handstand Pushups
20 Dips
20 Pushups
Row 1000 meters
Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 2 miles
Row 3000 meters
Hang Clean
10 x 3 reps (30 second recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
For time...
Run 800 meters
20 Handstand Pushups
20 Dips
20 Pushups
Row 1000 meters
Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 2 miles
Row 3000 meters
Friday 5-20-11
Skill Practice:
Back Squats
10 x 3 reps (30 second recoveries)
Pushups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 minute recoveries)
Bike 5 x 2 miles (1 minute recoveries)
Run 4 x 800 meters (2 minute recoveries)
Row 3 x 500 meters (1 minute recoveries)
Back Squats
10 x 3 reps (30 second recoveries)
Pushups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 minute recoveries)
Bike 5 x 2 miles (1 minute recoveries)
Run 4 x 800 meters (2 minute recoveries)
Row 3 x 500 meters (1 minute recoveries)
Thursday 5-19-11
Skill Practice:
Push Press
7 x 5 reps (maintain the same weight for all seven sets)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 80 lbs, women 55 lbs)
Endurance:
Rest Day
Push Press
7 x 5 reps (maintain the same weight for all seven sets)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Overhead Squats (men 80 lbs, women 55 lbs)
Endurance:
Rest Day
Wednesday 5-18-11
Skill Practice:
Rest Day
Strength & Conditioning:
4 Rounds for time...
20 Pullups
30 Pushups
40 Situps
50 Squats
*rest 90 seconds between rounds (record each rounds time)
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Strength & Conditioning:
4 Rounds for time...
20 Pullups
30 Pushups
40 Situps
50 Squats
*rest 90 seconds between rounds (record each rounds time)
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Tuesday 5-17-11
Skill Practice:
Deadlift
5 x 7 reps (try to maintain the same weight for all five sets)
Strength & Conditioning:
9-15-21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 minutes ON, 1 min OFF
Deadlift
5 x 7 reps (try to maintain the same weight for all five sets)
Strength & Conditioning:
9-15-21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
6 Rounds of...
2 minutes ON, 1 min OFF
Monday 5-16-11
Skill Practice:
Front Squat
5 x 7 reps (maintain the same weight for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 200 meters (1 minute recoveries)
Bike 5 x 1.5 miles (90 second recoveries)
Run 5 x 800 meters (90 second recoveries)
Row 5 x 750 meters (1 minute recoveries)
Front Squat
5 x 7 reps (maintain the same weight for all 5 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 200 meters (1 minute recoveries)
Bike 5 x 1.5 miles (90 second recoveries)
Run 5 x 800 meters (90 second recoveries)
Row 5 x 750 meters (1 minute recoveries)
Saturday 5-14-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
20 Situps with Overhead Press (men 30 lbs, women 20 lbs)
15 SDHP (men 75 lbs, women 55 lbs)
15 Box Jumps
10 Push Press (men 75 lbs, women 55 lbs)
Pullups - Max reps
Endurance:
Pick a mode: Swim, Bike, Run, Row
15 minute Time Trial
Rest Day
Strength & Conditioning:
5 Rounds for time...
20 Situps with Overhead Press (men 30 lbs, women 20 lbs)
15 SDHP (men 75 lbs, women 55 lbs)
15 Box Jumps
10 Push Press (men 75 lbs, women 55 lbs)
Pullups - Max reps
Endurance:
Pick a mode: Swim, Bike, Run, Row
15 minute Time Trial
Thursday 5-12-11
Skill Practice:
Push Press
5,5,5,5,5 (try to increase the weight each set)
Pullups
3 x max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (2 min recoveries)
Bike 3 x 4 miles (2 min recoveries)
Run 3 x 1 mile (2 min recoveries)
Row 3 x 1000 meters (2 min recoveries)
Push Press
5,5,5,5,5 (try to increase the weight each set)
Pullups
3 x max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (2 min recoveries)
Bike 3 x 4 miles (2 min recoveries)
Run 3 x 1 mile (2 min recoveries)
Row 3 x 1000 meters (2 min recoveries)
Wednesday 5-11-11
Skill Practice:
Back Squats
7,7,5,5,5,3,3 (try to increase the weight each round)
Dips
3 x max reps (2 min recoveries)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
Run 400 meters
15 Swings (men 50 lbs, women 30 lbs)
15 Push Press (men 65 lbs, women 45 lbs)
25 Squats
Endurance:
Rest Day
Back Squats
7,7,5,5,5,3,3 (try to increase the weight each round)
Dips
3 x max reps (2 min recoveries)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
Run 400 meters
15 Swings (men 50 lbs, women 30 lbs)
15 Push Press (men 65 lbs, women 45 lbs)
25 Squats
Endurance:
Rest Day
Tuesday 5-10-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
10 Pullups
20 Pushups
30 Situps
40 Squats
Endurance:
Pick a mode swim, bike, run, row...
2 min ON, 1 min OFF
2 min ON, 50 sec OFF
2 min ON, 40 sec OFF
2 min ON, 30 sec OFF
2 min ON, 20 sec OFF
2 min ON, 10 sec OFF
2 min ON.
Rest Day
Strength & Conditioning:
5 Rounds for time...
10 Pullups
20 Pushups
30 Situps
40 Squats
Endurance:
Pick a mode swim, bike, run, row...
2 min ON, 1 min OFF
2 min ON, 50 sec OFF
2 min ON, 40 sec OFF
2 min ON, 30 sec OFF
2 min ON, 20 sec OFF
2 min ON, 10 sec OFF
2 min ON.
Monday 5-9-11
Skill Practice:
Deadlift
7,7,5,5,5,3,3 (try to increase the weight for each set)
Strength & Conditioning:
5 Rounds for time...
15 Thrusters (men 75 lbs, women 50 lbs)
15 burpees
Endurance:
Pick a mode
Swim 15 min
Bike 30 min
Run 25 min
Row 15 min
Deadlift
7,7,5,5,5,3,3 (try to increase the weight for each set)
Strength & Conditioning:
5 Rounds for time...
15 Thrusters (men 75 lbs, women 50 lbs)
15 burpees
Endurance:
Pick a mode
Swim 15 min
Bike 30 min
Run 25 min
Row 15 min
Saturday 5-7-11
Skill Practice:
Pullups
3 x max reps (2 minute recovery)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
10 Rounds for time...
5 Handstand Pushups
10 SDHP (men 65 lbs, women 45 lbs)
15 Situps
Endurance:
Rest Day
Pullups
3 x max reps (2 minute recovery)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
10 Rounds for time...
5 Handstand Pushups
10 SDHP (men 65 lbs, women 45 lbs)
15 Situps
Endurance:
Rest Day
Friday 5-6-11
Skill Practice:
Rest Day
Strength & Conditioning:
Every Min, On Min: 15 minutes
4 DB Thrusters (men 30 lbs, women 20 lbs)
8 Swings (men 50 lbs women 30 lbs)
10 Situps
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 minutes recoveries)
Bike 3 x 4 miles (2 minute recoveries)
Run 3 x 800 meters (2 minutes recoveries)
Row 3 x 1000 meters (2 minute recoveries)
Rest Day
Strength & Conditioning:
Every Min, On Min: 15 minutes
4 DB Thrusters (men 30 lbs, women 20 lbs)
8 Swings (men 50 lbs women 30 lbs)
10 Situps
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 minutes recoveries)
Bike 3 x 4 miles (2 minute recoveries)
Run 3 x 800 meters (2 minutes recoveries)
Row 3 x 1000 meters (2 minute recoveries)
Thursday 5-5-11
Skill Practice:
Front Squats
5,5,5,5,5,5 (increase the weight of each six sets)
Strength & Conditioning:
5 Rounds for time...
5 Hang Cleans (men 95 lbs, women 65 lbs)
15 Jumping Lunges (ES, each side)
5 Push Press (men 95 lbs, women 65 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Front Squats
5,5,5,5,5,5 (increase the weight of each six sets)
Strength & Conditioning:
5 Rounds for time...
5 Hang Cleans (men 95 lbs, women 65 lbs)
15 Jumping Lunges (ES, each side)
5 Push Press (men 95 lbs, women 65 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Wednesday 5-4-11
Skill Practice:
Push Press
5 x 5 reps
Pullups
3 x max reps (2 min recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meter Time Trial
Bike 6 miles Time Trial
Run 2 miles Time Trial
Row 3000 meters Time Trial
Push Press
5 x 5 reps
Pullups
3 x max reps (2 min recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meter Time Trial
Bike 6 miles Time Trial
Run 2 miles Time Trial
Row 3000 meters Time Trial
Tuesday 5-3-11
Skill Practice:
Deadlifts
7,7,5,5,3,3,3 (try to increase the weight each set)
Strength & Conditioning:
3 Rounds of (15-12-9)
Overhead Squats (men 75 lbs, women 50 lbs)
Burpees
Endurance:
Rest Day
Deadlifts
7,7,5,5,3,3,3 (try to increase the weight each set)
Strength & Conditioning:
3 Rounds of (15-12-9)
Overhead Squats (men 75 lbs, women 50 lbs)
Burpees
Endurance:
Rest Day
Monday 5-2-11
Skill Practice:
Rest Day
Strength & Conditioning:
2 Rounds For time...
Run 800 meters
50 SDHP (men 65 lbs, women 45 lbs)
30 Puhsups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
5 min ON, 2 min OFF
Rest Day
Strength & Conditioning:
2 Rounds For time...
Run 800 meters
50 SDHP (men 65 lbs, women 45 lbs)
30 Puhsups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
5 min ON, 2 min OFF
Saturday 4-30-11
Skill Practice:
Back Squats
5 x 7 reps (try to maintain the same weight for all five sets)
Strength & Conditioning:
9-15-21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Endurance:
Pick a mode swim, bike, run, row
20 min Time Trial
Back Squats
5 x 7 reps (try to maintain the same weight for all five sets)
Strength & Conditioning:
9-15-21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Endurance:
Pick a mode swim, bike, run, row
20 min Time Trial
Friday 4-29-11
Skill Practice:
Push Press
7,7,5,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning:
On the Minute, Every minute: 15 minutes
10 Swings (men 50 lbs, women 30 lbs)
7 Pushups
10 Squats
*If you can complete up to 10 Pushups per round.
Endurance:
Rest Day
Push Press
7,7,5,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning:
On the Minute, Every minute: 15 minutes
10 Swings (men 50 lbs, women 30 lbs)
7 Pushups
10 Squats
*If you can complete up to 10 Pushups per round.
Endurance:
Rest Day
Thursday 4-28-11
Skill Practice:
Rest Day
Strength & Conditioning:
From time...
5 Rounds for time
30 Steps OH Lunge (men 45 lbs, women 25 lbs)
15 Burpees
30 Situps
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds...
2 Minutes ON, 1 minute OFF
Rest Day
Strength & Conditioning:
From time...
5 Rounds for time
30 Steps OH Lunge (men 45 lbs, women 25 lbs)
15 Burpees
30 Situps
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds...
2 Minutes ON, 1 minute OFF
Wednesday 4-27-11
Skill Practice:
Deadlifts
7 x 5 reps (try to maintain the same weight for all seven sets)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 2 x 500 meters (2 min recoveries)
Bike 3 x 4 miles (2 min recoveries)
Run 2 x 1 mile (2 min recoveries)
Row 2 x 1000 meters (2 min recoveries)
Deadlifts
7 x 5 reps (try to maintain the same weight for all seven sets)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 2 x 500 meters (2 min recoveries)
Bike 3 x 4 miles (2 min recoveries)
Run 2 x 1 mile (2 min recoveries)
Row 2 x 1000 meters (2 min recoveries)
Tuesday 4-26-11
Push Press
10 sets of 3 reps (45 second recoveries)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
12 Deadlifts
9 Hang Squat Cleans
6 Front Squats
12 Pushups
Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 3 miles
Row 3000 meters
10 sets of 3 reps (45 second recoveries)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
12 Deadlifts
9 Hang Squat Cleans
6 Front Squats
12 Pushups
Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 3 miles
Row 3000 meters
Monday 4-25-11
Skill Practice:
Front Squat
10 sets of 3 (45 second recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
For time...
25 Pullups
Run 400 meters
25 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
25 Thrusters
Run 400 meters
25 Pullups
Endurance:
Rest Day
Front Squat
10 sets of 3 (45 second recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
For time...
25 Pullups
Run 400 meters
25 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
25 Thrusters
Run 400 meters
25 Pullups
Endurance:
Rest Day
Friday 4-22-11
Skill Practice:
Dips
3 x max reps (2 minute recoveries)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
5 Rounds with a 1 minute rest -
3 minutes of max cycles...
*1 cycle is:
6 Hang Cleans (men 75 lbs, women 50 lbs)
9 Pushups
12 Squats
**the 3 minutes + 1 min rest = 1 Round
Endurance:
Pick a mode...
Run 1.5 miles
Row 2000 meters
Dips
3 x max reps (2 minute recoveries)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
5 Rounds with a 1 minute rest -
3 minutes of max cycles...
*1 cycle is:
6 Hang Cleans (men 75 lbs, women 50 lbs)
9 Pushups
12 Squats
**the 3 minutes + 1 min rest = 1 Round
Endurance:
Pick a mode...
Run 1.5 miles
Row 2000 meters
Thursday 4-21-11
Skill Practice:
Deadlift
7,7,5,5,5,3,3 (try to increase the load every set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
For time...
20 Back Squats (men 75%+ Body weight, women 66%+ Body weight)
Run 400 meters
20 Burpeees
Run 800 meters
20 Burpees
Run 400 meters
20 Back Squat
Endurance:
Rest Day
Deadlift
7,7,5,5,5,3,3 (try to increase the load every set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
For time...
20 Back Squats (men 75%+ Body weight, women 66%+ Body weight)
Run 400 meters
20 Burpeees
Run 800 meters
20 Burpees
Run 400 meters
20 Back Squat
Endurance:
Rest Day
Wednesday 4-20-11
Skill Practice:
Rest Day
Strength & Conditioning:
21-15-9
Run 400 meters (each time)
Push Press (men 75 lbs, women 50 lbs)
Box Jumps
SDHP (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 min recoveries)
Bike 4 x 2 miles (2 min recoveries)
Run 4 x 800 meters (2 min recoveries)
Row 3 x 800 meters (2 min recoveries)
Rest Day
Strength & Conditioning:
21-15-9
Run 400 meters (each time)
Push Press (men 75 lbs, women 50 lbs)
Box Jumps
SDHP (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3 x 400 meters (2 min recoveries)
Bike 4 x 2 miles (2 min recoveries)
Run 4 x 800 meters (2 min recoveries)
Row 3 x 800 meters (2 min recoveries)
Tuesday 4-19-11
Skill Practice:
Push Press
5 x 5 reps (try to maintain the same load for each set of five reps)
Hip Extension
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim - 12 minute Time Trial
Bike - 24 minute Time Trial
Run - 20 minute Time Trial
Row - 12 minute Time Trial
Push Press
5 x 5 reps (try to maintain the same load for each set of five reps)
Hip Extension
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim - 12 minute Time Trial
Bike - 24 minute Time Trial
Run - 20 minute Time Trial
Row - 12 minute Time Trial
Monday 4-18-11
Skill Practice:
Back Squats
7,7,5,5,5,3,3 reps (try to increase the load each set)
Strength & Conditioning:
15 Rounds for time...
5 Pullups
10 Pushups
15 Situps
20 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
30 Seconds ON, 30 seconds OFF
Back Squats
7,7,5,5,5,3,3 reps (try to increase the load each set)
Strength & Conditioning:
15 Rounds for time...
5 Pullups
10 Pushups
15 Situps
20 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
30 Seconds ON, 30 seconds OFF
Saturday 4-16-11
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
10 Thrusters (men 65 lbs, women 45 lbs)
10 Pullups (Jumping Pullups are the substitute)
* Pace yourself this will be hard
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Min ON, 1 min OFF
5 Min ON, 2 min OFF
6 min ON.
Rest Day
Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
10 Thrusters (men 65 lbs, women 45 lbs)
10 Pullups (Jumping Pullups are the substitute)
* Pace yourself this will be hard
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Min ON, 1 min OFF
5 Min ON, 2 min OFF
6 min ON.
Friday 4-15-11
Skill Practice:
Deadlifts
7,7,5,5,5,3,3 (Increase the weight set if possible)
Plank
3 x max time (1 min recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
Easy...20 min Time Trial
Medium...30 min Time Trial
Hard...45 min Time Trial
Deadlifts
7,7,5,5,5,3,3 (Increase the weight set if possible)
Plank
3 x max time (1 min recovery)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
Easy...20 min Time Trial
Medium...30 min Time Trial
Hard...45 min Time Trial
Thursday 4-14-11
Skill Practice:
Push Press
10 x 3 reps (45 second recoveries)
Strength & Conditioning:
5 Rounds of...
Run 400 meters
21 Swings
12 Burpees
Endurance:
Pick a mode...
Swim - 5 x 100 meters (1 min recovery)
Bike - 5 x 1 mile (1 min recovery)
Run 5 x 400 meters ( min recovery)
Row 5 x 250 meters (1 min recovery)
Push Press
10 x 3 reps (45 second recoveries)
Strength & Conditioning:
5 Rounds of...
Run 400 meters
21 Swings
12 Burpees
Endurance:
Pick a mode...
Swim - 5 x 100 meters (1 min recovery)
Bike - 5 x 1 mile (1 min recovery)
Run 5 x 400 meters ( min recovery)
Row 5 x 250 meters (1 min recovery)
Wednesday 4-13-11
Skill Practice:
Pullups
3 x max reps (90 second recoveries)
Hip Extensions
3 x 20 reps (perform each set unbroken)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
15 SDHP (men 80 lbs, women 55 lbs)
20 Box Jumps
Endurance:
Rest Day
Pullups
3 x max reps (90 second recoveries)
Hip Extensions
3 x 20 reps (perform each set unbroken)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
15 SDHP (men 80 lbs, women 55 lbs)
20 Box Jumps
Endurance:
Rest Day
Tuesday 4-12-11
Skill Practice:
Rest Day
Strength & Conditioning:
10 Rounds for time...
10 Deadlifts (men 100+ lbs, women 75+ lbs)
5 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 min ON, 30 sec OFF
*Max distance
Rest Day
Strength & Conditioning:
10 Rounds for time...
10 Deadlifts (men 100+ lbs, women 75+ lbs)
5 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 min ON, 30 sec OFF
*Max distance
Monday 4-11-11
Skill Practice:
Back Squat
7 x 5 reps (maintain the same load)
Strength & Conditioning:
Rest day
Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial
Back Squat
7 x 5 reps (maintain the same load)
Strength & Conditioning:
Rest day
Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial
Saturday 4-9-11
Rest Day
Pushup
3 x max reps (90 sec recoveries)
Hip Externsion
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
Row 500 meters
15 2DB Push Press (men 30 lbs, women 20 lbs)
25 Box Jumps
Endurance:
Rest Day
Pushup
3 x max reps (90 sec recoveries)
Hip Externsion
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
Row 500 meters
15 2DB Push Press (men 30 lbs, women 20 lbs)
25 Box Jumps
Endurance:
Rest Day
Friday 4-8-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
10 Burpees
15 Swings (men 50 lbs, women 30 lbs)
20 Wall Ball (use a heavy medicine ball)
Endurance:
Pick a mode
Swim 3 x 300 meters (2 min rest)
Bike 3 x 5 miles (3 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1000 meters (2 min rest)
Rest Day
Strength & Conditioning:
5 Rounds for time...
10 Burpees
15 Swings (men 50 lbs, women 30 lbs)
20 Wall Ball (use a heavy medicine ball)
Endurance:
Pick a mode
Swim 3 x 300 meters (2 min rest)
Bike 3 x 5 miles (3 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1000 meters (2 min rest)
Thursday 4-7-11
Skill Practice:
Deadlift
7 x 7 reps (try to maintain the same weight for all seven sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Swim - 1200 meters
Bike - 10 miles
Run - 5 miles
Row - 5000 meters
Deadlift
7 x 7 reps (try to maintain the same weight for all seven sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Swim - 1200 meters
Bike - 10 miles
Run - 5 miles
Row - 5000 meters
Wednesday 4-6-11
Skill Practice:
Push Press
7,7,5,5,3,3 (try to increase the the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
4 Rounds for time...
Row 500 meters
21 2DB Thrusters (men 30 lbs, women 20 lbs)
15 Pike Situps
9 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 min ON, 1 min OFF, 2 min ON, 1 min OFF, 3 min ON, 1 min OFF
Push Press
7,7,5,5,3,3 (try to increase the the weight each set)
Pullups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
4 Rounds for time...
Row 500 meters
21 2DB Thrusters (men 30 lbs, women 20 lbs)
15 Pike Situps
9 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 min ON, 1 min OFF, 2 min ON, 1 min OFF, 3 min ON, 1 min OFF
Tuesday 4-5-11
Skill Practice:
Front Squat
7,7,5,5,3,3 (increase the weight each set)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
9 Deadlifts (men 100 lbs, women 75 lbs)
12 Pushups
15 Box Jumps
Endurance:
Rest Day
Front Squat
7,7,5,5,3,3 (increase the weight each set)
Strength & Conditioning:
As Many Rounds Possible: 20 minutes
9 Deadlifts (men 100 lbs, women 75 lbs)
12 Pushups
15 Box Jumps
Endurance:
Rest Day
Monday 4-4-11
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
21 SDHP (men 80 lbs, women 55 lbs)
Run 400 meters
21 SDHP (men 80 lbs, women 55 lbs)
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
Endurance:
Pick a mode...
Swim 800 meters
Bike 6 miles
Run 2 miles
Row 3000 meters
Rest Day
Strength & Conditioning:
For time...
Run 800 meters
21 Thrusters (men 80 lbs, women 55 lbs)
21 SDHP (men 80 lbs, women 55 lbs)
Run 400 meters
21 SDHP (men 80 lbs, women 55 lbs)
21 Thrusters (men 80 lbs, women 55 lbs)
Run 800 meters
Endurance:
Pick a mode...
Swim 800 meters
Bike 6 miles
Run 2 miles
Row 3000 meters
Saturday 4-2-11
Skill Practice:
Sumo Deadlift High Pull
5 x 5 reps (try to maintain the same weight for all five sets)
Strength & Conditioning:
10 Rounds for time...
5 Burpees
10 Hangining Knees-2-Elbow
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds for time...
40 seconds ON, 20 seconds OFF
Sumo Deadlift High Pull
5 x 5 reps (try to maintain the same weight for all five sets)
Strength & Conditioning:
10 Rounds for time...
5 Burpees
10 Hangining Knees-2-Elbow
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds for time...
40 seconds ON, 20 seconds OFF
Friday 4-1-11
Skill Practice:
Thrusters
5 x 5 reps (maintain the same weight for all five eets)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
7 Rounds for time...
Lunge 100 feet
15 Pullups
20 GHD Situps
Endurance:
Rest Day
Thrusters
5 x 5 reps (maintain the same weight for all five eets)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
7 Rounds for time...
Lunge 100 feet
15 Pullups
20 GHD Situps
Endurance:
Rest Day
Thursday 3-31-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 50 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Rest Day
Strength & Conditioning:
5 Rounds for time...
15 Overhead Squats (men 75 lbs, women 50 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Wednesday 3-30-11
Skill Practice:
Push Press
7,5,5,3,3,3 (increase the weight each set, get as heavy as possible)
Pullups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
*All out effort
Push Press
7,5,5,3,3,3 (increase the weight each set, get as heavy as possible)
Pullups
3 x max reps (2 min recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
*All out effort
Tuesday 3-29-11
Skill Practice:
Back Squat
10 x 3 reps (30 second rest)
*as heavy as possible for all 10 sets.
Strength & Conditioning:
5 Rounds for time...
15 SDHP (men 65 lbs, women 45 lbs)
30 Squats
15 Push Press (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 10 x 100 meters (1 minute rest)
Bike 10 x 1 mile (2 minute rest)
Run 10 x 400 meters (1 minute rest)
Row 10 x 250 meters (1 minute rest)
Back Squat
10 x 3 reps (30 second rest)
*as heavy as possible for all 10 sets.
Strength & Conditioning:
5 Rounds for time...
15 SDHP (men 65 lbs, women 45 lbs)
30 Squats
15 Push Press (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode...
Swim 10 x 100 meters (1 minute rest)
Bike 10 x 1 mile (2 minute rest)
Run 10 x 400 meters (1 minute rest)
Row 10 x 250 meters (1 minute rest)
Monday 3-28-11
Skill Practice:
Deadlifts
5,5,5,5,5,5 (try to increase the weight each set)
Strength & Conditioning:
For time...
21 Thrusters (men 75 lbs, women 50 lbs)
400 meter Run
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups
15 Thrusters
400 meter Run
21 Swings
12 Pullups
9 Thrusters
400 meter Run
21 Swings
12 Pullups
Endurance:
Rest Day
Deadlifts
5,5,5,5,5,5 (try to increase the weight each set)
Strength & Conditioning:
For time...
21 Thrusters (men 75 lbs, women 50 lbs)
400 meter Run
21 Swings (men 50 lbs, women 30 lbs)
12 Pullups
15 Thrusters
400 meter Run
21 Swings
12 Pullups
9 Thrusters
400 meter Run
21 Swings
12 Pullups
Endurance:
Rest Day
Saturday 3-26-11
Skill Practice:
Overhead Squats
5 x 5 reps (try to maintain the same weight for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON.
Max Distance in each interval.
Overhead Squats
5 x 5 reps (try to maintain the same weight for all five sets)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON.
Max Distance in each interval.
Friday 3-25-11
Skill Practice:
Pullups
3 x max reps (90 second recovery)
Plank
2 x max time (60 second recovery)
Strength & Conditioning:
5 Rounds for time...
12 Thrusters (men 80 lbs, women 55 lbs)
15 Hanging knees-2-elbow
12 Plyo Lunge (each leg)
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Pullups
3 x max reps (90 second recovery)
Plank
2 x max time (60 second recovery)
Strength & Conditioning:
5 Rounds for time...
12 Thrusters (men 80 lbs, women 55 lbs)
15 Hanging knees-2-elbow
12 Plyo Lunge (each leg)
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Thursday 3-24-11
Skill Practice:
Push Press
7,5,5,3,3,3 (try to increase the weight each set)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
For time...
Run 400 meters
30 Pushups
21 Deadlifts (men 115 lbs, women 75 lbs)
Run 400 meters
20 Pushups
15 Deadlifts
Run 400 meters
10 Pushups
9 Deadlifts
Run 400 meters
Endurance:
Rest Day
Push Press
7,5,5,3,3,3 (try to increase the weight each set)
GHD Situps
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
For time...
Run 400 meters
30 Pushups
21 Deadlifts (men 115 lbs, women 75 lbs)
Run 400 meters
20 Pushups
15 Deadlifts
Run 400 meters
10 Pushups
9 Deadlifts
Run 400 meters
Endurance:
Rest Day
Wednesday 3-23-11
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
50 Burpees
40 Situps
30 Swings (men 55 lbs, women 30 lbs)
20 Pullups
10 Handstand Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 1 minutes OFF
*Max distance
Rest Day
Strength & Conditioning:
For time...
50 Burpees
40 Situps
30 Swings (men 55 lbs, women 30 lbs)
20 Pullups
10 Handstand Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 minutes ON, 1 minutes OFF
*Max distance
Tuesday 3-22-11
Skill Practice:
Sumo Deadlift
5 x 5 reps (maintain the same weight for each of the five sets)
Pushups
3 x Max reps (2 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mod...
Swim 3 X (50 meters + 100 meters + 200 meters)
Bike 3 X (.5 miles + 1 mile + 2 mile)
Run 3 X (200 meters + 400 meters + 800 meters)
Row 3 X (250 meters + 500 meters + 750 meters)
*Rest for exactly how long it took to complete the previous distance.
Sumo Deadlift
5 x 5 reps (maintain the same weight for each of the five sets)
Pushups
3 x Max reps (2 minute recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mod...
Swim 3 X (50 meters + 100 meters + 200 meters)
Bike 3 X (.5 miles + 1 mile + 2 mile)
Run 3 X (200 meters + 400 meters + 800 meters)
Row 3 X (250 meters + 500 meters + 750 meters)
*Rest for exactly how long it took to complete the previous distance.
Monday 3-21-11
Skill Practice:
Back Squats
7 x 5 reps (maintain the same weight for all seven sets)
Dips
3 x max reps (2 minute recoveries)
Strength & Conditioning:
Row 500 meters
then,
20-16-12-8-4
DB Thrusters (men 30 lbs, women 15 lbs)
Box jumps
Pushups
then,
Row 500 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Back Squats
7 x 5 reps (maintain the same weight for all seven sets)
Dips
3 x max reps (2 minute recoveries)
Strength & Conditioning:
Row 500 meters
then,
20-16-12-8-4
DB Thrusters (men 30 lbs, women 15 lbs)
Box jumps
Pushups
then,
Row 500 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Saturday 3-19-11
Skill Practice:
Rest Day
Strength & Conditioning:
"Crippler"
5 Rounds of...
15 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minutes ON, 30 seconds OFF
Max Distance.
Rest Day
Strength & Conditioning:
"Crippler"
5 Rounds of...
15 Back Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minutes ON, 30 seconds OFF
Max Distance.
Friday 3-18-11
Skill Practice:
Push Press
7,5,5,3,3,3 (increase the weight for each set)
Hip Extension
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 600 meters
Bike 15 miles
Run 5k
Row 4000 meters
Push Press
7,5,5,3,3,3 (increase the weight for each set)
Hip Extension
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 600 meters
Bike 15 miles
Run 5k
Row 4000 meters
Thursday 3-17-11
Skill Practice:
Deadlift
7,5,5,3,3,3 (increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
As Many Rounds: 20 minutes
20 Steps Overhead Walking Lunge (men 25 lbs, women 10 lbs)
12 Pullups
20 Situps weighted (men 25 lbs, women 10 lbs)
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recoveries)
Bike 4 x 2 miles (2 minute recoveries)
Run 6 x 400 meters (1 minute recoveries)
Row 5 x 500 meters (1 minute recoveries)
Deadlift
7,5,5,3,3,3 (increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
As Many Rounds: 20 minutes
20 Steps Overhead Walking Lunge (men 25 lbs, women 10 lbs)
12 Pullups
20 Situps weighted (men 25 lbs, women 10 lbs)
Endurance:
Pick a mode...
Swim 5 x 100 meters (1 minute recoveries)
Bike 4 x 2 miles (2 minute recoveries)
Run 6 x 400 meters (1 minute recoveries)
Row 5 x 500 meters (1 minute recoveries)
Wednesday 3-16-11
Skill Practice:
Front Squats
5,5,5,5,5 (try to increase the weight for each set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 65 lbs, women 45 lbs)
*scale if necessary. Maintain good squat form!
Endurance:
Rest Day
Front Squats
5,5,5,5,5 (try to increase the weight for each set)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 65 lbs, women 45 lbs)
*scale if necessary. Maintain good squat form!
Endurance:
Rest Day
Tuesday 3-15-11
Skill Practice:
Rest Day
Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
10 SDHP (women 45 lbs, men 65 lbs)
20 Swings (women 30 lbs, women 50 lbs)
10 Thrusters (women 45 lbs, women 65 lbs)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 40 minutes
Run 30 minutes
Row 20 minutes
Rest Day
Strength & Conditioning:
As Many Rounds as Possible: 20 minutes
10 SDHP (women 45 lbs, men 65 lbs)
20 Swings (women 30 lbs, women 50 lbs)
10 Thrusters (women 45 lbs, women 65 lbs)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 40 minutes
Run 30 minutes
Row 20 minutes
Monday 3-14-11
Skill Practice:
Press
5,5,5,5,5 (try to increase the weight each set of five)
Hip Extensions
3 x 15 reps (hold a light weight if you can complete the set with perfect form)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Press
5,5,5,5,5 (try to increase the weight each set of five)
Hip Extensions
3 x 15 reps (hold a light weight if you can complete the set with perfect form)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 min ON, 2 min OFF
2 min ON, 1 min OFF
1 min ON, 2 min OFF
2 min ON, 1 min OFF
4 min ON.
Saturday 3-12-11
Skill Practice:
Pullups
3 x max reps (90 second recovery)
Hanging leg raise
3 x 15 reps (perform each set of 15 unbroken)
Strength & Conditioning:
30-20-10 for time...
Overhead Lunge each leg (men 25 lbs, women 10 or 15 lbs)
Burpees
Endurance:
Rest Day
Pullups
3 x max reps (90 second recovery)
Hanging leg raise
3 x 15 reps (perform each set of 15 unbroken)
Strength & Conditioning:
30-20-10 for time...
Overhead Lunge each leg (men 25 lbs, women 10 or 15 lbs)
Burpees
Endurance:
Rest Day
Friday 3-11-11
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
21 Deadlifts (men 115 lbs, women 80 lbs)
12 Pushups
Run 400 meters
18 Deadlifts
15 Pushups
Run 400 meters
15 Deadlifts
18 Pushups
Run 400 meters
12 Deadlifts
21 Pushups
Run 400 meters
Endurance:
Pick a mode...
Swim 800 meter
Bike 7 miles
Run 5k meters
Row 4000 meters
Rest Day
Strength & Conditioning:
For time...
21 Deadlifts (men 115 lbs, women 80 lbs)
12 Pushups
Run 400 meters
18 Deadlifts
15 Pushups
Run 400 meters
15 Deadlifts
18 Pushups
Run 400 meters
12 Deadlifts
21 Pushups
Run 400 meters
Endurance:
Pick a mode...
Swim 800 meter
Bike 7 miles
Run 5k meters
Row 4000 meters
Thursday 3-10-11
Skill Practice:
Back Squat
10 x 3 reps (45 second recoveries)
Pullups
3 x max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 2 x 8 minutes (2 minute recoveries)
Bike 2 x 15 minutes (2 minute recoveries)
Run 2 x 15 minutes (2 minute recoveries)
Row 2 x 10 minutes (2 minute recoveries)
Back Squat
10 x 3 reps (45 second recoveries)
Pullups
3 x max reps (90 second recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 2 x 8 minutes (2 minute recoveries)
Bike 2 x 15 minutes (2 minute recoveries)
Run 2 x 15 minutes (2 minute recoveries)
Row 2 x 10 minutes (2 minute recoveries)
Wednesday 3-9-11
Skill Practice:
Deadlifts
5 x 7 reps (keep the weight the same for each of the seven sets)
Pushups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
21-15-9 for time...
Hang Cleans (men 65 lbs, women 45 lbs)
Squats (double the reps each round)
Dips
Endurance:
Pick a mode...
Swim 7 x 50 meters (1 minute recovery)
Bike 7 x 1 mile (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 8 x 250 meters (1 minute recovery)
Deadlifts
5 x 7 reps (keep the weight the same for each of the seven sets)
Pushups
3 x max reps (2 minute recoveries)
Strength & Conditioning:
21-15-9 for time...
Hang Cleans (men 65 lbs, women 45 lbs)
Squats (double the reps each round)
Dips
Endurance:
Pick a mode...
Swim 7 x 50 meters (1 minute recovery)
Bike 7 x 1 mile (1 minute recovery)
Run 5 x 400 meters (1 minute recovery)
Row 8 x 250 meters (1 minute recovery)
Tuesday 3-8-11
Skill Practice:
Push Press
5,5,5,5,5 (try to increase the weight for each of the five sets)
GHD Situps
3 x 20 reps (perform each set unbroken, rest as needed between sets)
Hip Extensions
3 x 15 reps (perform each set unbroken, rest as needed between sets)
Strength & Conditioning:
Ladder: 20 minutes
1-2-3-4-...until time runs out
Burpees
Pullups
Swings (men 50 lbs, women 30 lbs)
Endurance:
Rest Day
Push Press
5,5,5,5,5 (try to increase the weight for each of the five sets)
GHD Situps
3 x 20 reps (perform each set unbroken, rest as needed between sets)
Hip Extensions
3 x 15 reps (perform each set unbroken, rest as needed between sets)
Strength & Conditioning:
Ladder: 20 minutes
1-2-3-4-...until time runs out
Burpees
Pullups
Swings (men 50 lbs, women 30 lbs)
Endurance:
Rest Day
Monday 3-7-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds for time...
500 meter Row
15 DB Clean (men 30 lbs, women 20 lbs)
12 Squats with weights at shoulders
9 Push press
Endurance:
Pick a mode -
Swim - 9 minute Time Trial
Bike - 20 minute Time Trial
Run - 15 minute Time Trial
Row - 12 minute Time Trial
Rest Day
Strength & Conditioning:
5 Rounds for time...
500 meter Row
15 DB Clean (men 30 lbs, women 20 lbs)
12 Squats with weights at shoulders
9 Push press
Endurance:
Pick a mode -
Swim - 9 minute Time Trial
Bike - 20 minute Time Trial
Run - 15 minute Time Trial
Row - 12 minute Time Trial
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