Skill & Strength:
Back Squats 6 x 3 reps (maintain the same weight for all six sets of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 800 meters
Bike 15 miles
Run 5 miles
Row 3k
Saturday 10-29-11
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
50 Calories (Run or Row)
35 SDHP (men 65 lbs, women 45 lbs)
20 Push Press (men 65, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 400 meters (3 minute rest)
Bike 3 x 5 miles )3 minute rest)
Run 3 x 1k (3 minute rest)
Row 3 x 800 meters (3 minute rest)
Rest Day
Conditioning:
3 Rounds for time...
50 Calories (Run or Row)
35 SDHP (men 65 lbs, women 45 lbs)
20 Push Press (men 65, women 45 lbs)
Endurance:
Pick a mode...
Swim 3 x 400 meters (3 minute rest)
Bike 3 x 5 miles )3 minute rest)
Run 3 x 1k (3 minute rest)
Row 3 x 800 meters (3 minute rest)
Friday 10-28-11
Skill & Strength:
Push Press 5 x 3 reps (maintain the same weight for all 5 sets of 3)
Dips 3 x max reps (2 minutes rest)
Conditioning:
3 Rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
15 Pullups
Endurance:
"All Our Efforts"
Pick a mode - Swim, Bike, Run, Row
30 seconds ON, 20 seconds OFF
*max distance
Push Press 5 x 3 reps (maintain the same weight for all 5 sets of 3)
Dips 3 x max reps (2 minutes rest)
Conditioning:
3 Rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
15 Pullups
Endurance:
"All Our Efforts"
Pick a mode - Swim, Bike, Run, Row
30 seconds ON, 20 seconds OFF
*max distance
Thursday 10-27-11
Skill & Strength:
GHD Situp
3 x 20 reps (each set must be unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (each set must be unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
GHD Situp
3 x 20 reps (each set must be unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (each set must be unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Wednesday 10-26-11
Skill & Strength:
Weighted Lunges (Bar on upper back, where you hold the Back Squat)
4 x 8 Steps (4R/4L) *increase the weight each set
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
5 Rounds for time...
Row 500 meters
25 Pushups
50 Squats
Endurance:
Rest Day
Weighted Lunges (Bar on upper back, where you hold the Back Squat)
4 x 8 Steps (4R/4L) *increase the weight each set
GHD Situps
3 x 20 reps (perform each set unbroken)
Conditioning:
5 Rounds for time...
Row 500 meters
25 Pushups
50 Squats
Endurance:
Rest Day
Tuesday 10-25-11
Skill & Strength:
Rest Day
Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
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 minute ON.
Rest Day
Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
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 minute ON.
Monday 10-24-11
Skill & Strength:
Pullups
3 x max reps (2 minute recovery)
Pushups
3 x 1 minute - max reps (2 minute recovery)
Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2 minute recovery)
Bike 3-5 x 2k (2 minute recovery)
Run 3-5 x 1k (2 minute recovery)
Row 3-5 x 750 meters (2 minute recovery)
Pullups
3 x max reps (2 minute recovery)
Pushups
3 x 1 minute - max reps (2 minute recovery)
Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2 minute recovery)
Bike 3-5 x 2k (2 minute recovery)
Run 3-5 x 1k (2 minute recovery)
Row 3-5 x 750 meters (2 minute recovery)
Saturday 10-22-11
Skill & Strength:
Push Press
5,5,5,5,5,5 (Attempt to increase the load for each of the six sets)
Conditioning:
3 Rounds of...
Run 400 meters
21 Burpees
Row 500 meters
Endurance:
Rest Day
Push Press
5,5,5,5,5,5 (Attempt to increase the load for each of the six sets)
Conditioning:
3 Rounds of...
Run 400 meters
21 Burpees
Row 500 meters
Endurance:
Rest Day
Friday 10-21-11
Strength & Conditioning:
Rest Day
Conditioning:
30-20-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Dips
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
30-20-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Dips
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thursday 10-20-11
Skill & Strength:
Back Squats
7 x 5 reps (maintain the highest load possible for seven sets)
Conditioning:
15 Rounds for time...
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 400 meters (1 min rest)
Row 5 x 300 meters (1 min rest)
Back Squats
7 x 5 reps (maintain the highest load possible for seven sets)
Conditioning:
15 Rounds for time...
5 Pullups
10 Pushups
15 Squats
Endurance:
Pick a mode
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 400 meters (1 min rest)
Row 5 x 300 meters (1 min rest)
Wednesday 10-19-11
Skill & Strength:
Cleans
5 x 5 reps (maintain the highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
7 minutes ON, 3 minutes OFF
6 minutes ON, 2 minutes OFF
5 minutes ON, 1 minutes OFF
4 minutes ON.
Cleans
5 x 5 reps (maintain the highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
7 minutes ON, 3 minutes OFF
6 minutes ON, 2 minutes OFF
5 minutes ON, 1 minutes OFF
4 minutes ON.
Tuesday 10-18-11
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the weight each set)
Conditioning:
For time...
15 Burpees
9 Thrusters (men 75 lbs, women 50 lbs)
Run 20 Calories
12 Burpees
12 Thrusters
Run 20 Calories
9 Burpees
15 Thrusters
Run 20 Calories
6 Thrusters
18 Thrusters
Run 20 Calories
3 Burpees
21 Thrusters
Run 20 Caloires
Endurance:
Rest Day
Push Press
7,5,5,3,3,3 (increase the weight each set)
Conditioning:
For time...
15 Burpees
9 Thrusters (men 75 lbs, women 50 lbs)
Run 20 Calories
12 Burpees
12 Thrusters
Run 20 Calories
9 Burpees
15 Thrusters
Run 20 Calories
6 Thrusters
18 Thrusters
Run 20 Calories
3 Burpees
21 Thrusters
Run 20 Caloires
Endurance:
Rest Day
Monday 10-17-11
Skill & Strength:
Rest Day
Conditioning:
"Work Capacity Repetition Test"
3 Rounds for time...
20 SDHP (men 75 lbs, women 50 lbs)
20 Push Press (men 75 lbs, women 50 lbs)
20 Burpees
Endurance:
Pick a mode...
Swim 4 x 200 meters (1 min rest)
Bike 4 x 2k (2 min rest)
Run 4 x 1k (2 min rest)
Row 4 x 500 meters (1 min rest)
Rest Day
Conditioning:
"Work Capacity Repetition Test"
3 Rounds for time...
20 SDHP (men 75 lbs, women 50 lbs)
20 Push Press (men 75 lbs, women 50 lbs)
20 Burpees
Endurance:
Pick a mode...
Swim 4 x 200 meters (1 min rest)
Bike 4 x 2k (2 min rest)
Run 4 x 1k (2 min rest)
Row 4 x 500 meters (1 min rest)
Saturday 10-15-11
Skill & Strength:
Pullups
3 x max reps (90 second recovery)
Pushups
3 x max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k
Row 5k
Pullups
3 x max reps (90 second recovery)
Pushups
3 x max reps (90 second recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 5k
Row 5k
Friday 10-14-11
Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the load each weight)
Conditioning:
5 Rounds for time...
400 meter Run
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Back Squats
5,5,5,5,5,5 (increase the load each weight)
Conditioning:
5 Rounds for time...
400 meter Run
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Thursday 10-13-11
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
20 Push Press (men 75 lbs, women 50 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
Run 20 Calories
Endurance:
Pick a mode...
Swim 7 x 100 meters (1 min rest)
Bike 7 x 1k (1 min rest)
Run 7 x 400 meters (1 min rest)
Row 7 x 250 meters (1 min rest)
Rest Day
Conditioning:
AMRAP: 20 minutes
20 Push Press (men 75 lbs, women 50 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
Run 20 Calories
Endurance:
Pick a mode...
Swim 7 x 100 meters (1 min rest)
Bike 7 x 1k (1 min rest)
Run 7 x 400 meters (1 min rest)
Row 7 x 250 meters (1 min rest)
Wednesday 10-12-11
Skill & Strength:
Pullups
3 x max reps (1 minute recovery)
GhD Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
1-2-3-4-5-6-7-8-9-10
DB Clean (men 30 lbs, women 20 lbs)
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (each leg)
Endurance:
Pick a mode...
Swim 5 x 300 meters
Bike 5 x 2k
Run 5 x 800 meters
Row 5 x 500 meters
Pullups
3 x max reps (1 minute recovery)
GhD Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
1-2-3-4-5-6-7-8-9-10
DB Clean (men 30 lbs, women 20 lbs)
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (each leg)
Endurance:
Pick a mode...
Swim 5 x 300 meters
Bike 5 x 2k
Run 5 x 800 meters
Row 5 x 500 meters
Tuesday 10-11-11
Skill & Strength:
Deadlifts
5,5,5,5,5 (increase the load each set)
Pushups
3 x Max reps (1 minute rest)
Condotioning:
Rest day
Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial
Monday 10-10-11
Skill & Strength:
Push Press
5,5,5,5,5 (increase the weight for each of the five sets)
Conditioning:
25-20-15-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Burpees
Hip Extensions
Endurance:
Rest Day
Push Press
5,5,5,5,5 (increase the weight for each of the five sets)
Conditioning:
25-20-15-10 for time...
SDHP (men 75 lbs, women 50 lbs)
Burpees
Hip Extensions
Endurance:
Rest Day
Saturday 10-8-11
Skill & Strength:
Overhead Squats
3,3,3,3,3 (increase the weight each set)
Conditioning:
1-10 Ladder (one of each, then two of each....ten of each)
Pullups
Thrusters (men 75 lbs, women 50 lbs)
Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 minutes ON, 1 min OFF
Overhead Squats
3,3,3,3,3 (increase the weight each set)
Conditioning:
1-10 Ladder (one of each, then two of each....ten of each)
Pullups
Thrusters (men 75 lbs, women 50 lbs)
Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 minutes ON, 1 min OFF
Friday 10-7-11
Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)
Planks
3 x max time (1 min recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)
Planks
3 x max time (1 min recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Thursday 10-6-11
Skill & Strength:
Dips
3 x max reps (1 minute recovery)
Hanging knee-2-elbow
3 x max reps (1 minute recovery)
Conditioning:
5 Rounds of...
12 Deadlifts (men 75 lbs, women 50 lbs)
6 Hang Power Cleans (men 75 lbs, women 50 lbs)
6 Burpees
12 Box Jumps
Endurance:
Rest Day
Dips
3 x max reps (1 minute recovery)
Hanging knee-2-elbow
3 x max reps (1 minute recovery)
Conditioning:
5 Rounds of...
12 Deadlifts (men 75 lbs, women 50 lbs)
6 Hang Power Cleans (men 75 lbs, women 50 lbs)
6 Burpees
12 Box Jumps
Endurance:
Rest Day
Wednesday 10-5-11
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
8 Front Squats (men 115 lbs, women 85 lbs) *you may have to break it up, it should be heavy. Scale if necessary*
Run 400 meters
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (90 sec rest)
Bike 3-5 x 3 miles (90 second rest)
Run 3-5 x 800 meters (90 second rest)
Row 3-5 x 600 meters (90 second rest)
Rest Day
Conditioning:
5 Rounds for time...
8 Front Squats (men 115 lbs, women 85 lbs) *you may have to break it up, it should be heavy. Scale if necessary*
Run 400 meters
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (90 sec rest)
Bike 3-5 x 3 miles (90 second rest)
Run 3-5 x 800 meters (90 second rest)
Row 3-5 x 600 meters (90 second rest)
Tuesday 10-4-11
Skill & Strength:
Weighted Lunges
5 sets of 10 steps (increase the weight for each of the five sets)
Conditioning:
For time...
Row 250 meters
21 DB Thrusters (men 35 lbs, women 25 lbs)
Row 500 meters
15 Thrusters
Row 750 meters
9 Thrusters
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
90 seconds ON, 30 seconds OFF
*Max distance
Weighted Lunges
5 sets of 10 steps (increase the weight for each of the five sets)
Conditioning:
For time...
Row 250 meters
21 DB Thrusters (men 35 lbs, women 25 lbs)
Row 500 meters
15 Thrusters
Row 750 meters
9 Thrusters
Row 1000 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
8 Rounds of...
90 seconds ON, 30 seconds OFF
*Max distance
Monday 10-3-11
Skill & Strength:
GHD Situps
3 x 20 reps (unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3-5 x 300 meters (2 min recovery)
Bike 4-6 x 2k (2 min recovery)
Run 4-6 x 800 meters (2 min recovery)
Row 3-5 750 meters (2 min recovery)
GHD Situps
3 x 20 reps (unbroken, use weight if possible)
Hip Extensions
3 x 20 reps (unbroken, use weight if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3-5 x 300 meters (2 min recovery)
Bike 4-6 x 2k (2 min recovery)
Run 4-6 x 800 meters (2 min recovery)
Row 3-5 750 meters (2 min recovery)
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