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

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

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

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)

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

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

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

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

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)

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

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

Sunday 4-17-11

Rest Day

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.

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

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)

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

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

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

Sunday 4-10-11

Rest Day

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

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)

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

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

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

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

Sunday 4-3-11

Rest Day

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