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
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
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