Friday 12-30-11

Skill & Strength:
Pushups
3 x max reps (2 minute recovery)
Pullups
3 x max reps (2 minute recovery)
Side Plank
3 x max time (1 minute recovery)
*alternate each side with a minute recovery between each side


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters (30 second recovery)
Bike 10 x 400 meters (30 second recovery)
Run 8 x 400 meters (30 second recovery)
Row 8 x 500 meters (30 second recovery)

Thursday 12-29-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
10! (10-9-8-7-6-5-4-3-2-1)
Deadlifts (Men 115 lbsm, women 90 lbs)
Box Jumps
Swings (men 50 lbs, women 35 lbs)


Endurance:
Rest Day

Wednesday 12-28-11

Skill & Strength:
Rest day

Conditioning:
5 rounds for time...
12 deadlifs (men 95 lbs, women 65 lbs)
9 hang cleans (men 95 lbs, women 65 lbs)
6 push press (men 95 lbs, women 65 lbs)

Endurance:
Pick a mode - swim, bike, run, row
30 minute time trial

Tuesday 12-27-11

Skill & Strength:
Push press
5,5,5,5,5 (increase the load each set of 5)

Conditioning:
AMRAP: 15 Minutes
7 Front squats (men 115 lbs, women 95 lbs)
15 jumping pullups
7 burpees

Endurance:
Pick a mode - swim, bike, run, row
5 minutes on, 2 min off
4 minutes on, 90 Sec off
3 minutes on, 1 min off
2 minutes on, 30 Sec off
1 min on

Monday 12-26-11

Skill & Strength:
Weighted lunges
5 x 10 steps; 5L/5R (use as much weight as possible

Conditioning:
Rest day

Endurance
Pick a mode -swim, bike, run, row
12 rounds...
1 minute on, 1 minute off

Sunday 12-25-11

Rest day

Saturday 12-24-11

Skill & Strength:
Rest day

Conditioning:
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Burpees

Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 metets

Friday 12-23-11

Skill & Strength:
Back squats
7,7,7,7,7 (increase the load each set)

Conditioning:
For time...
Run 400 meters
21 deadlifts (men 135 lbs, women 95 lbs)
Run 400 meter
15 dradlifts
Run 400 meters
9 deadlifts
Run 400 meters

Endurance:
Pick a mode - swim, bike, run, row
5 rounds of...
3 min on, 1 min off

Thursday 12-22-11

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
12 sets of...
2 min ON, 30 Sec OFF

Wednesday 12-21-11

Skill & Strength:
Ghd situps
3 x 20 reps (perform all reps unbroken)
Hip Extension
3 x 20 (perform all reps unbroken)

Condition:
5 rounds for time...
Run 400 meter
15 Overhead Squats (men 90 lbs, women 60 lbs)

Endurance:
Rest Day

Tuesday 12-20-11

Skill & Strength:
Rest Day

Conditioning:
5 rounds for time...
30 Swing (men 50 lbs, women 30 lbs)
20 Thruster (men 65 lbs, women 45 lbs)
10 pullups

Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes

Monday 12-19-11

Skill & Strength:
Push Press
7,7,5,5,5,3,3 (try to increase the weight for each set)


Conditioning:
3 Rounds for time...
Row 500 meters
12 Deadlifts (men 135 lbs, women 95 lbs)
21 Box Jumps


Endurance:
Pick a mode...
Swim 5 x 200 meters on the 4:00
Bike 5 x 1 mile on the 4:00
Run 5 x 800 on the 4:00
Row 5 x 600 on the 4:00

Sunday 12-18-11

Rest Day

Saturday 12-17-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken and with weight if possible)
Back Extensions
3 x 20 reps (perfrom each set unbroken and with weight if possible)


Conditioning:
For time...
50 Swings (men 50 lbs, women 35 lbs)
50 Box Jumps
50 OH Walking Lunges (men 25 lbs, women 15 lbs)
50 Jumping Pullups
50 Push Press (men 45 lbs women 30 lbs)
50 Squats
20:00 Cap
then,
50 Burpees


Endurance:
Rest Day

Friday 12-16-11

Skill & Strength:
Rest Day


Conditioning:
4 Round for time...
Row 500 meters
30 Swings (men 50 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 meters

Thursday 12-15-11

Skill & Strength:
Cleans
5 x 5 reps (maintain the heaviest load possible for all 5 sets of reps)


Conditioning:
20-15-10-5 for time...
Back Squats (men 135 lbs, women 95 lbs)
Pullups
then,
Run 800 meters


Endurance;
Pick a mode - Swim, Bike, Run, Row
Swim 4 x 5 minutes (2 minute recovery)
Bike 6 x 5 minutes (2 minute recovery)
Run 5 x 5 minutes (2 minute recovery)
Row 4 x 5 minutes (2 minute recovery)

Wednesday 12-14-11

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

Conditioning:
Rest Day

Endurance:
Pick a mode - swim, bike, run, row
10 rounds of
1 Minute ON, 1 minute OFF
Max distance

Tuesday 12-13-11

Skill & Strength:
Sumo Deadlifts
12 sets x 3 reps every 45 seconds
*Use a load that can be maintained for all 12 sets


Conditioning:
For time...
15 Hang Cleans @ 0.5X Body Weight (BW)
Run 400 meters
10 Push Press @ 0.5X Body Weight (BW)
Run 800 meters
10 Push Press @ 0.5X Body Weight (BW)
Run 400 meters
15 Hang Cleans @ 0.5x Body Weight (BW)


Endurance:
Rest Day

Monday 12-12-11

Skill & Strength:
Rest Day


Conditioning:
For time...
Row 30 calories
30 Deadlifts (men 135, women 90 lbs)
30 Pushups
30 SDHP (men 100 lbs, women 65 lbs)
30 Dips
30 Thrusters (men 75 lbs, women 50 lbs)
30 Pullups
Run 30 calories


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

Sunday 12-11-11

Rest Day

Saturday 12-10-11

Skill & Strength:
Push Press
5,5,5,5,5,5 (increase the load for each of the six sets)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 8 x 100 meters (60 seconds rest)
Bike 10 x 800 meters (60 seconds rest)
Run 8 x 400 meters (60 seconds rest)
Row 8 x 300 meters (60 seconds rest)

Friday 12-9-11

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


Conditioning:
5 Rounds for time...
12 Thrusters (men 75 lbs, women 50 lbs)
12 SDHP (men 75 lbs, women 50 lbs)
Run 400 meters


Endurance:
Rest Day

Thursday 12-8-11

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
20 Steps OH Walking Lunges
12 Pullups
15 Situps
Plank - 1 minute (accumulate 1 minute if you can't hold 60 seconds in one shot)


Endurance:
Pick a mode...
Swim 20 minute Time Trial
Bike 35 minute Time Trial
Run 25 minute Time Trial
Row 20 minute Time Trial

Wednesday 12-7-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Hip Extensions
3 20 reps (perform sets unbroken, use weight if possible)


Conditioning:
AMRAP: 15 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees


Endurance:
Pick a mode...
Swim 7 x 150 meters (30 sec rest)
Bike 7 x 800 meters (30 sec rest)
Run 7 x 400 meters (30 sec rest)
Run 7 x 300 meters (30 sec rest)

Tuesday 12-6-11

Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (90 second recoveries)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds
5 Minutes ON, 2 minutes OFF

Monday 12-5-11

Skill & Strength:
Pullups
3 x max reps (90 second recoveries)


Conditioning:
AMRAP: 20 minutes
9 Push Press (men 75 lbs, women 50 lbs)
15 Swings (men 50 lbs, women 35 lbs)
9 Burpees


Endurance:
Rest Day

Sunday 12-4-11

Rest Day

Saturday 12-3-11

Happy Birthday Ashley

Skill & Strength
Press 10 x 3 reps (30 second recovery)


Conditioning:
AMRAP: 30 minutes
30 Burpees
30 Lunges (30R/30L)
30 Hanging Knee Raises


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 30 seconds OFF

Friday 12-2-11

Skill & Strength:
Deadlifts
12 x 3 reps (45 sec recovery)
GHD Situps
3 x 20 reps (perform sets 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 accumulated distance

Thursday 12-1-11

Skill & Strength:
Pushups
3 x 1 minute - Max reps (2:00 recovery)


Conditioning:
For time...
10 Deadlifts (men 115 lbs, women 90 lbs)
10 Pushups
10 Situps
9 Deadlifts
9 Pushups
10 Situps
8 Deadlifts
8 Pushups
10 Situps
.
.
.
1 deadlifts
1 Pushups
10 Situps


Endurance:
Rest Day