Skill Practice:
Front Squats
7,5,5,3,3,3 (try to increase the weight each set)
Strength & Conditioning:
25-20-15-10 for time...
Row
DB Push Press (men 25 lbs, women 15 lbs)
Box Jumps
Hang Power Clean (men 65 lbs, women 45 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Monday 2-28-11
Skill Practice:
Pullups
3 x max reps (2 min recoveries)
Weighted Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Run 800 meters
then,
21-15-9
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Overhead Squats (men 65 lbs, women 45 lbs)
then,
Run 800 meters
Endurance:
Rest Day
Pullups
3 x max reps (2 min recoveries)
Weighted Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Run 800 meters
then,
21-15-9
Sumo Deadlift High Pull (men 65 lbs, women 45 lbs)
Overhead Squats (men 65 lbs, women 45 lbs)
then,
Run 800 meters
Endurance:
Rest Day
Saturday 2-26-11
Skill Practice:
Push Press
5 x 5 reps (try to maintain the same weight for all sets)
Hip Extensions
3 x 20 reps (perform each set of twenty unbroken)
Strength & Conditioning:
Rest Day
Endurance;
Pick a mode - Swim, Bike, Run, Row
3 min ON, 1 min OFF
3 min ON, 2 min OFF
3 min ON, 3 min OFF
3 min ON, 2 min OFF
3 min ON, 1 min OFF
3 min ON.
*Max Distance
Push Press
5 x 5 reps (try to maintain the same weight for all sets)
Hip Extensions
3 x 20 reps (perform each set of twenty unbroken)
Strength & Conditioning:
Rest Day
Endurance;
Pick a mode - Swim, Bike, Run, Row
3 min ON, 1 min OFF
3 min ON, 2 min OFF
3 min ON, 3 min OFF
3 min ON, 2 min OFF
3 min ON, 1 min OFF
3 min ON.
*Max Distance
Friday 2-25-11
Skill Practice:
Front Squats
5 x 5 reps (try to maintain the weight)
Pushups
3 x max reps (90 second recoveries)
Strength & Conditioning:
5 Rounds for time...
12 Jumping Lunges
15 Thrusters (men 75 lbs, women 50 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
30 seconds ON, 20 seconds OFF
Front Squats
5 x 5 reps (try to maintain the weight)
Pushups
3 x max reps (90 second recoveries)
Strength & Conditioning:
5 Rounds for time...
12 Jumping Lunges
15 Thrusters (men 75 lbs, women 50 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
30 seconds ON, 20 seconds OFF
Thursday 2-24-11
Skill Practice:
Deadlift
5 x 5 reps (maintain the same weight for each set)
GHD Situps
3 x 20 (unbroken sets)
Strength & Conditioning:
3 Rounds of for time...
Row 500 meters
20 Push Press (men 65 lbs, women 45 lbs)
20 Box Jumps
20 SDHP (men 65 lbs, women 45 bs)
20 Burpees
Endurance:
Rest Day
Deadlift
5 x 5 reps (maintain the same weight for each set)
GHD Situps
3 x 20 (unbroken sets)
Strength & Conditioning:
3 Rounds of for time...
Row 500 meters
20 Push Press (men 65 lbs, women 45 lbs)
20 Box Jumps
20 SDHP (men 65 lbs, women 45 bs)
20 Burpees
Endurance:
Rest Day
Wednesday 2-23-11
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Run 800 meters
21 Hang Power Cleans (men 75 lbs, women 50 lbs)
-5 Rounds-
5 Pullups
10 Pushups
15 Squats
then,
15 Hang Power Cleans
-5 Rounds-
5 Pullups
10 Pushups
15 Squats
then,
9 Hang Power Cleans
Run 800 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 Minute Time Trial
Rest Day
Strength & Conditioning:
For time...
Run 800 meters
21 Hang Power Cleans (men 75 lbs, women 50 lbs)
-5 Rounds-
5 Pullups
10 Pushups
15 Squats
then,
15 Hang Power Cleans
-5 Rounds-
5 Pullups
10 Pushups
15 Squats
then,
9 Hang Power Cleans
Run 800 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 Minute Time Trial
Tuesday 2-22-11
Skill Practice:
Press
7,5,5,5,3 (increase the weight each set)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Press
7,5,5,5,3 (increase the weight each set)
Hip Extensions
3 x 20 reps (try to perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Monday 2-21-11
Skill Practice:
Back Squats
10 sets, 2 reps (45 second rest)
Puhsups
3 x max reps (90 second rest)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Thrusters w/2DBs (men 30 lbs, women 15 lbs)
15 Deadlifts (men 105 lbs, women 80 lbs)
Endurance:
Pick a mode.
Swim - 1200 meters
Bike - 10 miles
Run - 3 miles
Row - 5000 meters
Back Squats
10 sets, 2 reps (45 second rest)
Puhsups
3 x max reps (90 second rest)
Strength & Conditioning:
5 Rounds for time...
Run 400 meters
15 Thrusters w/2DBs (men 30 lbs, women 15 lbs)
15 Deadlifts (men 105 lbs, women 80 lbs)
Endurance:
Pick a mode.
Swim - 1200 meters
Bike - 10 miles
Run - 3 miles
Row - 5000 meters
Saturday 2-19-11
Skill Practice:
Rest Day
Strength & Conditioning:
For time...
Run 800 meters
40 Squats
30 Plyolunge (total, not each leg)
20 Pullups
10 Burpees
20 Pullups
30 Plyolunge
40 Squats
Run 800 meters
Endurance:
Pick one of following...
Swim 2 x 500 meters (3 min rest)
Bike 2 x 7 miles (5 min rest)
Run 2 x 2 miles (5 min rest)
Row 2 x 2000 meters (3 min rest)
Rest Day
Strength & Conditioning:
For time...
Run 800 meters
40 Squats
30 Plyolunge (total, not each leg)
20 Pullups
10 Burpees
20 Pullups
30 Plyolunge
40 Squats
Run 800 meters
Endurance:
Pick one of following...
Swim 2 x 500 meters (3 min rest)
Bike 2 x 7 miles (5 min rest)
Run 2 x 2 miles (5 min rest)
Row 2 x 2000 meters (3 min rest)
Friday 2-18-11
Skill Practice:
Dips
3 x max reps (1 minute rest)
Practice Handstands
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
5 minutes ON, 1 min OFF
Dips
3 x max reps (1 minute rest)
Practice Handstands
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
5 minutes ON, 1 min OFF
Thursday 2-17-11
Skill Practice:
Deadlifts
5 x 5 reps (try to keep the weight the for all sets)
Pullups
3 x max reps (3 minute rest; try to keep the reps performed as close as possible)
Strength & Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 50 lbs, women 30 lbs)
15 Push Press (*use 2 DBs; men 25 lbs, women 15 lbs)
30 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 8 minute Time Trial
Bike 25 minute Time Trial
Run 20 minute Time Trial
Row 15 minute Time Trial
Deadlifts
5 x 5 reps (try to keep the weight the for all sets)
Pullups
3 x max reps (3 minute rest; try to keep the reps performed as close as possible)
Strength & Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 50 lbs, women 30 lbs)
15 Push Press (*use 2 DBs; men 25 lbs, women 15 lbs)
30 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 8 minute Time Trial
Bike 25 minute Time Trial
Run 20 minute Time Trial
Row 15 minute Time Trial
Wednesday 2-16-11
Skill Practice:
Back Squat
10 x 2 reps (45 second rest)
*use a weight close to what you would as a 5 rep max
GHD Situps
3 x 20 reps (perform all reps unbroken)
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
12 SDHP (men 80 lbs, women 55 lbs)
21 Pushups
Endurance:
Rest Day
Back Squat
10 x 2 reps (45 second rest)
*use a weight close to what you would as a 5 rep max
GHD Situps
3 x 20 reps (perform all reps unbroken)
Strength & Conditioning:
4 Rounds for time...
Run 400 meters
12 SDHP (men 80 lbs, women 55 lbs)
21 Pushups
Endurance:
Rest Day
Tuesday 2-15-11
Skill Practice:
Rest Day
Strength & Conditioning:
15 Minutes Ladder
*Start a running clock; 1 of each, 2 of each, 3 of each, until time runs out!
Burpee
Thrusters (men 80 lbs, women 55 lbs)
Pulliups
Endurance:
Pick one of the following:
Swim 4 x 200 meters (1 minute recoveries)
Bike 3 x 3 miles (2 minute recoveries)
Run 3 x 800 meters (1 minute recoveries)
Row 3 x 1000 meters (2 minute recoveries)
Rest Day
Strength & Conditioning:
15 Minutes Ladder
*Start a running clock; 1 of each, 2 of each, 3 of each, until time runs out!
Burpee
Thrusters (men 80 lbs, women 55 lbs)
Pulliups
Endurance:
Pick one of the following:
Swim 4 x 200 meters (1 minute recoveries)
Bike 3 x 3 miles (2 minute recoveries)
Run 3 x 800 meters (1 minute recoveries)
Row 3 x 1000 meters (2 minute recoveries)
Monday 2-14-11
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to increase the weight each set, keeping form perfect)
Pushups
3 x max reps (2 minutes recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Deadlifts
7,7,5,5,3,3 (try to increase the weight each set, keeping form perfect)
Pushups
3 x max reps (2 minutes recoveries)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Saturday 2-12-11
Skill Practice:
Front Squats
5 x 5 reps (try to keep the weight the same for all five sets)
Strength & Conditioning:
21-15-9
Push Press (men 75 lbs, women 50 lbs)
Dips
Pushups
Endurance:
Rest Day
Front Squats
5 x 5 reps (try to keep the weight the same for all five sets)
Strength & Conditioning:
21-15-9
Push Press (men 75 lbs, women 50 lbs)
Dips
Pushups
Endurance:
Rest Day
Friday 2-11-11
Skill Practice:
Rest Day
Strength & Conditioning:
First,
Row 1000 meters
5 Rounds for time...
15 Deadlifts (men 100 lbs, women 75 lbs)
20 Jumping Lunges (10 each)
25 Situps (regular situps: men 25 lbs, women 10 lbs)
Then,
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2 min OFF
5 min ON, 2 min OFF
1 min ON, 30 sec OFF
1 min ON, 30 sec OFF
1 min ON, 30 sec OFF
1 min ON, 30 sec OFF
1 min ON.
Rest Day
Strength & Conditioning:
First,
Row 1000 meters
5 Rounds for time...
15 Deadlifts (men 100 lbs, women 75 lbs)
20 Jumping Lunges (10 each)
25 Situps (regular situps: men 25 lbs, women 10 lbs)
Then,
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2 min OFF
5 min ON, 2 min OFF
1 min ON, 30 sec OFF
1 min ON, 30 sec OFF
1 min ON, 30 sec OFF
1 min ON, 30 sec OFF
1 min ON.
Thrusday 2-10-11
Skill Practice:
Deadlifts
7,7,5,5,3,3 (try to increase the weight each set, get as heavy as possible maintaining form)
Dips
3 x max reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode
Swim 800 meters
Bike 12 miles
Run 3 miles
Row 3000 meters
Deadlifts
7,7,5,5,3,3 (try to increase the weight each set, get as heavy as possible maintaining form)
Dips
3 x max reps (2 min rest)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode
Swim 800 meters
Bike 12 miles
Run 3 miles
Row 3000 meters
Wednesday 2-9-11
Skill Practice:
Press
5 x 5 reps (try to keep the same max weight for all five of the sets)
Strength & Conditioning:
10 Rounds for time...
5 Pullups
10 Pushups (not hand raise)
15 Situps
20 Squat Jumps
Endurance:
Pick a mode -
Swim 2 x 500 meters (2 min rest)
Bike 3 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 2 x 1000 meters (2 min rest)
Press
5 x 5 reps (try to keep the same max weight for all five of the sets)
Strength & Conditioning:
10 Rounds for time...
5 Pullups
10 Pushups (not hand raise)
15 Situps
20 Squat Jumps
Endurance:
Pick a mode -
Swim 2 x 500 meters (2 min rest)
Bike 3 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 2 x 1000 meters (2 min rest)
Tuesday 2-8-11
Skill Practice:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Push Press (men 85 lbs, women 55 lbs)
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
4 Rounds of...
Run 400 meters
21 Swings (men 50 lbs, women 30 lbs)
12 Push Press (men 85 lbs, women 55 lbs)
Endurance:
Rest Day
Monday 2-7-11
Skill Practice:
Rest Day
Strength & Conditioning:
5 Rounds of...
12 SDHP (men 75 lbs, women 50 lbs)
21 Box Jumps
21 Hanging Knee Raises
12 Thrusters (men 75 lb, women 50 lbs)
Endurance;
Pick a mode - Swim, Bike, Run, Row
3 min ON, 3 min OFF
3 min ON, 2 min OFF
3 min ON, 1 min OFF
3 min ON.
Rest Day
Strength & Conditioning:
5 Rounds of...
12 SDHP (men 75 lbs, women 50 lbs)
21 Box Jumps
21 Hanging Knee Raises
12 Thrusters (men 75 lb, women 50 lbs)
Endurance;
Pick a mode - Swim, Bike, Run, Row
3 min ON, 3 min OFF
3 min ON, 2 min OFF
3 min ON, 1 min OFF
3 min ON.
Saturday 2-5-11
Skill Practice:
Back Squats
7,7,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning:
21-15-9
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Back Squats
7,7,5,5,3,3 (try to increase the weight each set)
Strength & Conditioning:
21-15-9
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Friday 2-4-11
Skill Practice:
Deadlifts
7 x 5 reps (try to keep the weights the same for all seven sets of five)
Pushups
3 x max reps (2 min rest)
Strength & Conditioning:
4 Round of...
Row 500 meters
25 Swings (men 50 lbs, women 30 lbs)
12 Burpees
Endurance:
Rest Day
Deadlifts
7 x 5 reps (try to keep the weights the same for all seven sets of five)
Pushups
3 x max reps (2 min rest)
Strength & Conditioning:
4 Round of...
Row 500 meters
25 Swings (men 50 lbs, women 30 lbs)
12 Burpees
Endurance:
Rest Day
Thursday 2-3-11
Skill Practice:
Rest Day
Strength & Conditioning:
21-18-15-12-9
SDHP (men 75 lbs, women 50 lbs)
Dips
Long Jumps
Endurance:
Pick a mode -
Swim 3 x 300 meters (3 min rest)
Bike 4 x 2 mile (2 minute rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 700 meters (2 min rest)
Rest Day
Strength & Conditioning:
21-18-15-12-9
SDHP (men 75 lbs, women 50 lbs)
Dips
Long Jumps
Endurance:
Pick a mode -
Swim 3 x 300 meters (3 min rest)
Bike 4 x 2 mile (2 minute rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 700 meters (2 min rest)
Wednesday 2-2-11
Skill Practice:
Push Press
5 x 5 reps (keep the weight the same for all five sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 3000 meters
Push Press
5 x 5 reps (keep the weight the same for all five sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Strength & Conditioning:
Rest Day
Endurance:
Pick a mode -
Swim 1000 meters
Bike 10 miles
Run 5 miles
Row 3000 meters
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