Wednesday 11-30-11

Skill & strength:
Rest Day

Conditioning:
5 Rounds for time...
12 Deadlifts (men 80 lbs, women 55 lbs)
9 Front Squats
6 SDHP
3 Push Press

Endurance:
Pick a mode...
Swim 800 meters
Bike 10 miles
Run 3 miles
Row 5000 meters

Tuesday 11-29-11

Skill & Strength:
Back Squats
7 x 5 reps (maintain the heaviest load possible for all seven sets)


Conditioning:
For time...
Run 800 meters
21 Burpees
Bike 2 miles
21 Burpees
Row 1500 meters


Conditioning:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF

Monday 11-28-11

Skill & Strength:
GHD Situps
5 x 20 reps (perform each set unbroken, use weight if possible)
Hip Extensions
5 x 20 reps (perform each set unbroken, use weight if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 8 x 100 meters (20 sec recovery)
Bike 8 x 400 meters (20 sec recovery)
Run 8 x 200 meters (20 sec recovery)
Row 8 x 250 meters (20 sec recovery)
* keep all rounds within 3 seconds of eachother
** 15 Pushups for every failed attempt (add and perform at end of workout)

Sunday 11-27-11

Rest Day

Saturday 11-26-11

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 20 minutes
Row 500 meters
15 DBL DB Cleans (men 40 lbs, women 15 lbs)
15 Pushups


Endurance:
Pick a mode...
Swim 12 min Time Trial
Bike 20 min Time Trial
Run 15 min Time Trial
Row 12 min Time Trial

Friday 11-25-11

Skill & Strength:
Bench Press
12 x 3 reps (use the same, manageable load for all 12 sets)
*Rest 45 seconds


Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups

Endurance:
Pick a mode...
Swim 4 x 300 meters (3 min rest)
Bike 4 x 2k (3 min rest)
Run 4 x 1k (3 min rest)
Row 4 x 1000 meters (3 min rest)
*As Fast As Possible

Thursday 11-24-11

Skill & Strength:
Sumo Deadlifts
5,5,5,5,5 (increase the load each time)


Conditioning:
Rest Day


Endurance;
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
1 minute ON, 1 min OFF
*Max Distance

Wednesday 11-23-11

Skill & Strength:
Barefoot jumprope
8-10 minutes (accumulate 8-10 minutes of barefoot jumping, singles leg double leg it's all good)


Conditioning:
For time...
100 Squats
90 Situps
80 Lunges (total, not each leg)
70 Hip Extensions
60 Box Jumps
50 Calories (Run, or Row)
40 Pullups
30 Dips
20 Hanging Knee-2-Elbow
10 Burpees


Endurance:
Rest Day

Tuesday 11-22-11

Skill & Strength:
Rest Day


Conditioning:
For time...
10 Overhead Squats (men 85 lbs, women 55 lbs)
1 Pullup
9 OH Squats
2 Pullups
8 OH Squats
3 Pullups
7 OH Squats
4 Pullups
6 OH Squats
5 Pullups
5 OH Squats
6 Pullups
4 OH Squats
7 Pullups
3 OH Squats
8 Pullups
2 OH Squats
9 Pullups
1 OH Squats
10 Pullups


Conditioning;
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial

Monday 11-21-11

Skill & Strength:
Push Press
5 x 7 reps (maintain the same load for all 5 sets)


Conditioning:
Each section for time...
1 minute isometric squat hold (accumulate time if necessary)
150 Swings (men 50 lbs, women 35 lbs)
Rest 2 minutes
1 minute isometric squat hold
100 Situps
Rest 2 minutes
1 minute isometric squat hold
50 Burpees


Endurance:
Pick a mode
Swim 1 x 500 meters; 3 x 100 meters
Bike 1 x 5k; 3 x 1k
Run 1 x 1 Mile; 3 x 400 meters
Row 1 x 1500 meters; 3 x 500 meters

Sunday 11-20-11

Rest Day

Saturday 11-19-11

Skill & Strength:
Front Squats
5,5,5,5,5,5 (try to increase the load for each set of five)


Conditioning:
AMRAP: 20 minutes
9 Deadlifts (men 95 lbs, women 65 lbs)
6 Hang Clean (men 95 lbs, women 65 lbs)
3 Push Press (men 95 lb, women 65 lbs)
15 Situps


Endurance:
Rest Day

Friday 11-18-11

Skill & Strength:
Rest Day


Conditioning:
30-25-20-15-10 for time...
Pullups
Pushups
Situps
Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Minutes ON, 2 minutes OFF
2 Minutes ON, 1 minute OFF
1 minute ON, 2 minutes OFF
2 minutes ON, 1 minute OFF
4 minutes ON.

Thursday 11-17-11

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (try to increase the load for each of the six sets)


Conditioning:
AMRAP: 20 minutes
10 Thrusters (men 65 lbs, women 45 lbs)
10 Pullups
100 Singles (Jump Rope)


Endurance:
Pick a mode...
Swim 10 x 50 meters (30 second rest)
Bike 10 x 1 mile (30 second rest)
Run 10 x 200 meters (30 second rest)
ROw 10 x 250 meters (30 second rest)

Wednesday 11-16-11

Skill & Strength:
Pushups
3 x max reps (90 second recovery)
Situps
3 x 1 minute - Max reps (90 second recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 4 miles
Row 5000 meters

Tuesday 11-15-11

Skill & Strength:
Lunge
5 x 10 steps; 5L/5R (if possible increase the load each set)


Conditioning:
5 Rounds for time...
7 Front Squats (men 95 lbs, women 65 lbs)
15 GHD Situps
7 Burpees


Endurance:
Rest Day

Monday 11-14-11

Skill & Strength:
Rest Day


Conditioning:
"Face Down"
5 minutes - Max Calories Row
4 minutes - Max Reps Wall Ball (as heavy as possible)
3 minutes - Max Reps SDHP (men 65 lbs, women 45 lbs)
2 minutes - Max Reps Box Jumps
1 minute - Max Reps Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
"Threshold"
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.

Sunday 11-13-11

Rest Day

Saturday 11-12-11

Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the load each set of five)
Ring Supine Row
3 x max reps (90 second recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 6 x 100 meters (90 second recovery)
Bike 6 x 1k (90 second recovery)
Run 6 x 400 meters (90 second recovery)
Row 6 x 500 meters (90 second recovery)

Friday 11-11-11

Skill & Strength:
Sumo Deadlift
5,5,5,5,5 (try to increase the reps every set of five)


Conditioning:
10,9,8,7,6,5,4,3,2,1 reps for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Burpees


Endurance:
Rest Day

Thursday 11-10-11

Skill & Strength:
Rest Day


Conditioning:
For time...
21 Deadlifts (men 150 lbs, women 100 lbs) *SCALE weight down if necessary!
42 Pushups
15 Deadlifts
30 Pushups
9 Deadlifts
18 Pushups


Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 5k
Row 5k

Wednesday 11-9-11

Skill & Strength:
Pullups
3 x max reps (90 second recovery)
Hip Extensions
3 x 20 reps (perform each set unbroken, use weight if possible)


Conditioning:
4 Rounds for time...
Row 500 meters
30 Box Jumps
30 Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF

Tuesday 11-8-11

Skill & Strength:
Back Squats
7 x 3 reps (maintain the highest possible load for all seven sets)
GHD Situps
3 x 20 reps (perform each set unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 300 meters (3 min rest)
Bike 3 x 3 miles (3 min rest)
Run 3 x 1k (3 min rest)
Row 3 x 1200 meters (3 min rest)

Monday 11-7-11

Skill & Strength:
Push Press
7 x 3 reps (maintain the highest load possible for all seven sets)


Conditioning:
5 Rounds for time...
Run 400 meters
15 OH Squats (men 75 lbs, women 50 lbs)
15 Pullups


Endurance:
Rest Day

Sunday 11-6-11

Rest Day

Saturday 11-5-11

Skill & Strength:
Front Squats
5,3,3,3,1,1,1,1,1 (try to increase the weight for each set)


Conditioning:
3 Rounds of...
8 minute time cap.
*At the start of each round run 400 meters
then with the remaining time its AMRAP
12 Jumping Lunges
21 Swings (men 50 lbs, women 35 lbs)
12 Pushups
**no rest time


Endurance:
Pick a mode...
Swim 3 x 400 meters (1 min rest)
Bike 3 x 3 miles (1 min rest)
Run 3 x 1k (1 min rest)
Row 3 x 1200 meters (1 min rest)

Friday 11-4-11

Skill & Strength:
Pushups
3 x max reps (1 min rest)
Pullups
3 x max reps (1 min rest)
GHD Situps
3 x 25 reps (unbroken, use weight if necessary)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 100 meters (1 min rest)
Bike 5 x 1 mile (1 min rest)
Run 5 x 600 meters (1 min rest)
Row 5 x 500 meters (1 min rest)

Thursday 11-3-11

Skill Practice:
Deadlift
5,5,5,5,5,5 (increase the load for each of the six sets)


Conditioning:
3 Rounds for time...
Run 800 meters
50 GHD Situps
50 Hip Extensions


Endurance:
Rest Day

Wednesday 11-2-11

Skill & Strength:
Rest Day


Conditioning:
For time...
30 Box Jumps
25 SDHP (men 65 lbs, women 45 lbs)
20 Box Jumps
15 SDHP
10 Box Jumps
5 SDHP
5 Box Jumps
10 SDHP
15 Box Jumps
20 SDHP
25 Box Jumps
30 SDHP


Endurance:
Pick a mode...
Swim 5 x 200 meters (2 min rest)
Bike 5 x 2k (2 min rest)
Run 5 x 800 meters (2 min rest)
Row 5 x 750 meters (2 min rest)

Tuesday 11-1-11

Skill & Strength:
Plank
3 x max time (1 minute rest)
Wall Sit
1 x max time


Conditioning:
Run 400 meters
1 Thruster (men 85 lbs, women 55 lbs)
1 Pullups
2 Thrusters
2 Pullups
3 Thrusters
3 Pullups
4 Thrusters
4 Pullups
5 Thrusters
5 Pullups
Run 400 meters
6 Thrusters
6 Pullups
7 Thrusters
7 Pullups
8 Thrusters
8 Pullups
9 Thrusters
9 Pullups
10 Thrusters
10 Pullups
Run 400 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial