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)

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

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)

Sunday 5-29-11

Rest Day

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

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

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)

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

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

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

Sunday 5-22-11

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

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)

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

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

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

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)

Sunday 5-15-11

Rest Day

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

Friday 5-13-11

Friday the 13th struck and I wasn't able to upload the site went down.

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)

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

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.

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

Sunday 5-8-11

Rest Day

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

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)

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

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

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

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

Sunday 5-1-11

Rest Day