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

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.

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

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)

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

Sunday 3-27-11

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.

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

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

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

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.

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

Sunday 3-20-11

Rest Day

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.

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

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)

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

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

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.

Sunday 3-13-11

Rest Day

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

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

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)

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)

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

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

Sunday 3-6-11

Rest Day

Saturday 3-5-11

Skill Practice:
Overhead Squats
5 x 5 reps (try to keep the same weight for all sets)


Strength & Conditioning:
4 Rounds of...
Run 400 meters
15 Thrusters (men 75 lbs, women 50 lbs)
15 SDHP (men 75 lbs, women 50 lbs)


Endurance:
Pick one...
Swim 1k
Bike 10 miles
Run 3 miles
Row 3k

Friday 3-4-11

Skill Practice:
Deadlifts
5 x 5 reps (maintain the same weight for all five sets)
Pushups
3 x max reps (90 second recoveries)


Strength & Conditioning:
For time...
Lunge 30 steps
21 Pullups
21 Situps
Lunge 30 steps
18 Pullups
18 Situps
Lunge 30 steps
15 Pullups
15 Situps
Lunge 30 steps
12 Pullups
12 Situps
Lunge 30 steps
9 Pullups
9 situps
Lunge 30 steps


Endurance:
Rest Day

Thursday 3-3-11

Skill Practice:
Rest Day


Strength & Conditioning:
5 Rounds of...
5 Pullups
10 Pushups
15 Squats
then,
Row 1000 meters
then,
5 Rounds of...
5 Pullups
10 Pushups
15 Squats


Endurance:
Pick a mode
Swim 5 x 100 meters (45 second rest)
Bike 5 x 1 mile (1 minute rest)
Run 5 x 400 meters (45 second rest)
Row 5 x 500 meters (45 second rest)

Wednesday 3-2-11

Skill Practice:
Press
7,5,5,3,3,3 (increase the weight each set performed)
Hip Extensions
3 x 20 reps (perform each set unbroken)


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.