Skill & Strength:
Front Squats
5,5,5,5,5 (increase the weight each set)
Pull-ups
3 x max reps (2:00 recovery)
Conditioning:
30-20-20-10 reps
SDHP (men 85 lbs, women 55 lbs)
Push-ups
Plyo lunge (15/15; 10/10; 10/10; 5/5)
Row (calories)
Endurance:
Rest Day
Friday 12-28-12
FRIDAY FINISHER:
"If it doesn't challenge you, it doesn't change you." - unknown
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
9 Front Squats (men 105 lbs, women 85 lbs)
10 Burpees
9 Toes-2-Bar
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
"If it doesn't challenge you, it doesn't change you." - unknown
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
9 Front Squats (men 105 lbs, women 85 lbs)
10 Burpees
9 Toes-2-Bar
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Thursday 12-27-12
Skill & Strength:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Conditioning:
21-15-15-9 for time...
Row (calories)
SDHP (men 75 lbs, women 50 lbs)
Push Press (men 75 lbs, women 50 lbs)
Box Jumps
Endurance:
Pick a mode
Swim 15 x 1 Min ON, 0:30 OFF
Bike 15 x 90 Sec ON, 0:30 OFF
Run 15 x 75 Sec ON, 0:30 OFF
Row 15 x 1 Min ON, 0:30 OFF
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Conditioning:
21-15-15-9 for time...
Row (calories)
SDHP (men 75 lbs, women 50 lbs)
Push Press (men 75 lbs, women 50 lbs)
Box Jumps
Endurance:
Pick a mode
Swim 15 x 1 Min ON, 0:30 OFF
Bike 15 x 90 Sec ON, 0:30 OFF
Run 15 x 75 Sec ON, 0:30 OFF
Row 15 x 1 Min ON, 0:30 OFF
Wednesday 12-26-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight each set)
Push Press
3,3,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 minutes ON, 1:00 OFF
3 minutes ON, 1:30 OFF
4 minutes ON, 2:00 OFF
5 minutes ON, 2:30 OFF
6 minutes ON.
Back Squats
5,5,5,5,5 (try to increase the weight each set)
Push Press
3,3,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 minutes ON, 1:00 OFF
3 minutes ON, 1:30 OFF
4 minutes ON, 2:00 OFF
5 minutes ON, 2:30 OFF
6 minutes ON.
Monday 12-24-12
MONDAY MOJO:
"It's ok to try and fail; it's never ok to fail to try." - Unknown
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
15 Overhead Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 21 minutes
Row 15 minutes
"It's ok to try and fail; it's never ok to fail to try." - Unknown
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
15 Overhead Squats (men 95 lbs, women 65 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 21 minutes
Row 15 minutes
Saturday 12-22-12
Skill & Strength:
Cleans
2,2,2,2,2,2,2,2 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 Recovery)
Bike 15 x 400 meters (0:30 Recovery)
Run 12 x 300 meters (0:30 Recovery)
Row 10 x 250 meters (0:30 Recovery)
Cleans
2,2,2,2,2,2,2,2 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 Recovery)
Bike 15 x 400 meters (0:30 Recovery)
Run 12 x 300 meters (0:30 Recovery)
Row 10 x 250 meters (0:30 Recovery)
Friday 12-21-12
FRIDAY FINISHER:
"We don't get what we wish for, we get what we work for." - unknown
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
GHD sit-ups
3 x 20 reps (unbroken and weighted if possible)
Hip Extensions
3 x 20 (unbroken and weighted if possible)
Conditioning:
4 x 5 minutes , 1:00 OFF
5 pull-ups
10 push-ups
15 Squats
Endurance:
Rest Day
"We don't get what we wish for, we get what we work for." - unknown
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
GHD sit-ups
3 x 20 reps (unbroken and weighted if possible)
Hip Extensions
3 x 20 (unbroken and weighted if possible)
Conditioning:
4 x 5 minutes , 1:00 OFF
5 pull-ups
10 push-ups
15 Squats
Endurance:
Rest Day
Thursday 12-20-12
Skill & Strength:
Rest Day
Conditioning:
3 x 5 min ON, 1:00 OFF
5:00 AMRAP
Lunge 20 steps
15 sit-ups (push weight overhead - men 25 lbs, women 15 lbs)
10 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
3 x 5 min ON, 1:00 OFF
5:00 AMRAP
Lunge 20 steps
15 sit-ups (push weight overhead - men 25 lbs, women 15 lbs)
10 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Wednesday 12-19-12
Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 rest)
Conditioning:
3 Rounds for time...
Run 400 meters
15 Thrusters (men 95 lbs, women 65 lbs)
10 Pull-ups
Endurance:
Pick a mode...
Swim 10 x 1 min ON, 0:30 OFF
Bike 10 x 2 min ON, 0:30 OFF
Run 10 x 90 sec ON, 0:30 OFF
Row 10 x 1 min ON, 0:30 OFF
Push Press
3,3,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 rest)
Conditioning:
3 Rounds for time...
Run 400 meters
15 Thrusters (men 95 lbs, women 65 lbs)
10 Pull-ups
Endurance:
Pick a mode...
Swim 10 x 1 min ON, 0:30 OFF
Bike 10 x 2 min ON, 0:30 OFF
Run 10 x 90 sec ON, 0:30 OFF
Row 10 x 1 min ON, 0:30 OFF
Tuesday 12-18-12
Skill & Strength:
Front Squats
5,5,5,5,5 (increase the weight each set)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 6 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 2000 meters (3:00 rest)
Front Squats
5,5,5,5,5 (increase the weight each set)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 6 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 2000 meters (3:00 rest)
Monday 12-17-12
MONDAY MOJO:
"Spirit ... has fifty times the strength and staying power of brawn and muscle." -Unknown
Skill & Strength:
Deadlifts
5,5,3,3,3,2,2 (try to increase the weight each set)
Handstand hold
3 x Max Time (1:00 recovery)
Conditioning:
21-15-15-9 for time...
Pull-ups
Push-ups
Sit-ups
Squats x 2 (42,30,30,18)
Endurance:
Rest Day
"Spirit ... has fifty times the strength and staying power of brawn and muscle." -Unknown
Skill & Strength:
Deadlifts
5,5,3,3,3,2,2 (try to increase the weight each set)
Handstand hold
3 x Max Time (1:00 recovery)
Conditioning:
21-15-15-9 for time...
Pull-ups
Push-ups
Sit-ups
Squats x 2 (42,30,30,18)
Endurance:
Rest Day
Saturday 12-15-12
Skill & Strength:
Weighted Bulgarian Squat
5 x 8 each leg
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
3 Rounds for time...
21 Wall Ball (men 20 lbs, women 15 lbs)
30 Skaters (15L/15R)
15 Slam Ball
20 Sit-ups
9 Sprawls
10 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
Weighted Bulgarian Squat
5 x 8 each leg
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
3 Rounds for time...
21 Wall Ball (men 20 lbs, women 15 lbs)
30 Skaters (15L/15R)
15 Slam Ball
20 Sit-ups
9 Sprawls
10 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
Friday 12-14-12
Skill & Strength:
Front Squats
5,5,5,5,5,5 (try to increase the load each set)
Pull-ups
3 x Max reps (2:00 recovery)
GHD Sit-ups
3 x 20 (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
2 minute ON, 0:30 OFF
4 minute ON, 1:00 OFF
6 minute ON, 1:30 OFF
Front Squats
5,5,5,5,5,5 (try to increase the load each set)
Pull-ups
3 x Max reps (2:00 recovery)
GHD Sit-ups
3 x 20 (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
2 minute ON, 0:30 OFF
4 minute ON, 1:00 OFF
6 minute ON, 1:30 OFF
Thursday 12-13-12
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest possible load for all five sets)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Row 1000 meters or Bike 1 mile
50 Sit-ups
40 steps of Lunges (20L/20R)
30 SDHP (men 75 lbs, women 45 lbs)
Endurance:
Rest Day
Deadlifts
5 x 5 reps (maintain the highest possible load for all five sets)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Row 1000 meters or Bike 1 mile
50 Sit-ups
40 steps of Lunges (20L/20R)
30 SDHP (men 75 lbs, women 45 lbs)
Endurance:
Rest Day
Wednesday 12-12-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds...
Every 4:00 complete:
100 single jump ropes
5 handstand push-up
10 Front Squats (men 115 lbs, women 75 lbs)
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
5 rounds...
Every 4:00 complete:
100 single jump ropes
5 handstand push-up
10 Front Squats (men 115 lbs, women 75 lbs)
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Tuesday 12-11-12
Skill & Strength:
Push-ups
3 x Max Reps (1:00 recovery)
Squats
3 x 1 minute - Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Knees-2-Elbow
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
90 seconds ON, 1:00 OFF
*max distance
Push-ups
3 x Max Reps (1:00 recovery)
Squats
3 x 1 minute - Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Knees-2-Elbow
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
90 seconds ON, 1:00 OFF
*max distance
Monday 12-10-12
MONDAY MOJO:
"If yesterday were the glory days, work harder today." - unknown
Skill & Strength:
Overhead Squats
8 x 2 reps (try to increase the load slightly each set)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 200 meters (1:00 rest)
Bike 8 x 1 mile (1:00 rest
Run 7 x 800 meters (1:00 rest)
Row 6 x 750 meters (1:00 rest)
"If yesterday were the glory days, work harder today." - unknown
Skill & Strength:
Overhead Squats
8 x 2 reps (try to increase the load slightly each set)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 200 meters (1:00 rest)
Bike 8 x 1 mile (1:00 rest
Run 7 x 800 meters (1:00 rest)
Row 6 x 750 meters (1:00 rest)
Saturday 12-8-12
Skill & Strength:
Rest Day
Conditioning:
For time...
100 Pull-ups
100 push-ups
100 sit-ups
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Rest Day
Conditioning:
For time...
100 Pull-ups
100 push-ups
100 sit-ups
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Friday 12-7-12
FRIDAY FINISHER:
"Some people dream of success, others stay awake and pursue it." - unknown
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Push-ups
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Hanging Toes-2-Bar
Endurance:
Pick a mode...
Swim 10 x 90 seconds ON (0:30 OFF)
Bike 10 x 2 minutes ON (0:30 OFF)
Run 10 x 1:45 ON (0:30 OFF)
Row 10 x 90 seconds ON (0:30 OFF)
"Some people dream of success, others stay awake and pursue it." - unknown
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Push-ups
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Hanging Toes-2-Bar
Endurance:
Pick a mode...
Swim 10 x 90 seconds ON (0:30 OFF)
Bike 10 x 2 minutes ON (0:30 OFF)
Run 10 x 1:45 ON (0:30 OFF)
Row 10 x 90 seconds ON (0:30 OFF)
Thursday 12-6-12
Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the weight each set)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
3 minutes ON, 1:00 OFF
Push Press
3,3,3,3,3 (try to increase the weight each set)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
3 minutes ON, 1:00 OFF
Wednesday 12-5-12
Skill & Strength:
GHD sit-ups
3 x 25 (perform each set unbroken and sighted if possible)
Hip Extensions
3 x 20 (perform each set unbroken and weighted if possible)
Conditioning:
3 x 6 minutes ON, 1:30 OFF
5 Deadlifts (men 135 lbs, women 95 lbs)
6 push-ups
7 hanging knees-2-elbow
(Pick up where you left off - score is total rounds and reps completed during all three rounds
Endurance:
Rest Day
GHD sit-ups
3 x 25 (perform each set unbroken and sighted if possible)
Hip Extensions
3 x 20 (perform each set unbroken and weighted if possible)
Conditioning:
3 x 6 minutes ON, 1:30 OFF
5 Deadlifts (men 135 lbs, women 95 lbs)
6 push-ups
7 hanging knees-2-elbow
(Pick up where you left off - score is total rounds and reps completed during all three rounds
Endurance:
Rest Day
Tuesday 12-4-12
Skill & Strength:
Rest Day
Conditioning:
4 rounds for time...
Run 400 meters
30 SDHP (men 75 lbs, women 50 lbs)
30 Box Jumps
Endurance:
Pick a mode...
Swim 20 minutes
Bike 40 minutes
Run 30 minutes
Row 20 minutes
Rest Day
Conditioning:
4 rounds for time...
Run 400 meters
30 SDHP (men 75 lbs, women 50 lbs)
30 Box Jumps
Endurance:
Pick a mode...
Swim 20 minutes
Bike 40 minutes
Run 30 minutes
Row 20 minutes
Monday 12-3-12
MONDAY MOJO:
"The task ahead of you is never greater than the strength within you." - unknown
Skill & Strength:
Front Squats
3,3,3,3,3 (try to increase the weight each set)
Side Plank
2 x max time (alternate sides, minimum rest)
Conditioning:
5 rounds...
30 sit-ups
20 DB Thrusters (men 40 lbs, women 20 lbs)
10 pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
90 seconds ON, 0:30 OFF
"The task ahead of you is never greater than the strength within you." - unknown
Skill & Strength:
Front Squats
3,3,3,3,3 (try to increase the weight each set)
Side Plank
2 x max time (alternate sides, minimum rest)
Conditioning:
5 rounds...
30 sit-ups
20 DB Thrusters (men 40 lbs, women 20 lbs)
10 pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
90 seconds ON, 0:30 OFF
Saturday 12-1-12
Skill & Strength:
Snatch
11 x 1 rep
Conditioning:
5-4-3-2-1 for time...
Muscle Ups
Burpee Box Jumps x 2
Pull-ups x 3
Endurance:
Rest Day
Snatch
11 x 1 rep
Conditioning:
5-4-3-2-1 for time...
Muscle Ups
Burpee Box Jumps x 2
Pull-ups x 3
Endurance:
Rest Day
Friday 11-30-12
FRIDAY FINISHER:
"It's not about finding yourself, is about creating yourself." - unknown
Skill & Strength:
Rest Day
Conditioning:
For time...
21 Front Squats (men 95 lbs, women 65 lbs)
15 Pull-ups
15 Front Squats
12 pull-ups
9 Front Squats
9 pull-ups
Rest 2:00
21 Push Press (men 75 lbs, women 45 lbs)
15 hanging Knees-2-Elbow
15 Push Press
12 Hanging Knees-2-Elbow
9 Push Press
9 Hanging Knees-2-Elbow
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
"It's not about finding yourself, is about creating yourself." - unknown
Skill & Strength:
Rest Day
Conditioning:
For time...
21 Front Squats (men 95 lbs, women 65 lbs)
15 Pull-ups
15 Front Squats
12 pull-ups
9 Front Squats
9 pull-ups
Rest 2:00
21 Push Press (men 75 lbs, women 45 lbs)
15 hanging Knees-2-Elbow
15 Push Press
12 Hanging Knees-2-Elbow
9 Push Press
9 Hanging Knees-2-Elbow
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Thursday 11-29-12
Skill & Strength:
Push Press
10 x 3 reps every 60 seconds (use as heavy as possible for all 10 sets)
Hanging knees-2-elbow
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
21 thrusters (men 85 lbs, women 50 lbs)
21 SDHP (men 85 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, bike, run, row
2 min ON, 2:00 OFF
2 min ON, 1:45 OFF
2 min ON, 1:30 OFF
2 min ON, 1:15 OFF
2 min ON, 1:00 OFF
2 min ON, 0:45 OFF
2 min ON, 0:30 OFF
2 min ON.
Push Press
10 x 3 reps every 60 seconds (use as heavy as possible for all 10 sets)
Hanging knees-2-elbow
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
21 thrusters (men 85 lbs, women 50 lbs)
21 SDHP (men 85 lbs, women 50 lbs)
Endurance:
Pick a mode - Swim, bike, run, row
2 min ON, 2:00 OFF
2 min ON, 1:45 OFF
2 min ON, 1:30 OFF
2 min ON, 1:15 OFF
2 min ON, 1:00 OFF
2 min ON, 0:45 OFF
2 min ON, 0:30 OFF
2 min ON.
Wednesday 11-28-12
Skill & Strength:
Press
10 x 3 reps every 60 seconds (use as heavy a weight possible but try to get all 10 sets)
GHD Sit-ups
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 200 meters (0:30 rest)
Row 15 x 250 meters (0:30 rest)
Press
10 x 3 reps every 60 seconds (use as heavy a weight possible but try to get all 10 sets)
GHD Sit-ups
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 200 meters (0:30 rest)
Row 15 x 250 meters (0:30 rest)
Tuesday 11-27-12
Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)
Side Plank
3 x max time (alternate)
Conditioning:
4 rounds for time...
Run 400 meters
25 Swings (men 50 lbs, women 35 lbs)
12 Burpees
Endurance:
Rest Day
Front Squats
3,3,3,3,3,3 (increase the load each set)
Side Plank
3 x max time (alternate)
Conditioning:
4 rounds for time...
Run 400 meters
25 Swings (men 50 lbs, women 35 lbs)
12 Burpees
Endurance:
Rest Day
Monday 11-26-12
MONDAY MOJO:
"Never let the fear if striking out get in your way." - Babe Ruth
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
9 DB Thrusters (men 30 lbs, women 20 lbs)
12 jumping Lunges (6L/6R)
15 squats
20 sit-ups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 2000 meters (2:00 rest)
Row 3 x 2000 meters (2:00 rest)
"Never let the fear if striking out get in your way." - Babe Ruth
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
9 DB Thrusters (men 30 lbs, women 20 lbs)
12 jumping Lunges (6L/6R)
15 squats
20 sit-ups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 2000 meters (2:00 rest)
Row 3 x 2000 meters (2:00 rest)
Saturday 11-24-12
Skill & Strength:
OH Squats
2,2,2,2,2,2,2,2
Clean
2,2,2,2,2,2,2,2
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
1 min ON, 1:00 OFF
OH Squats
2,2,2,2,2,2,2,2
Clean
2,2,2,2,2,2,2,2
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
1 min ON, 1:00 OFF
Friday 11-23-12
FRIDAY FINISHER:
"If we are creating ourselves all the time. It's never too late to begin creating the bodies we want." - annonymous
Skill & Strength:
Deadlifts
5 x 5 reps (increase the load each set)
Dips
3 x Max Reps
Conditioning:
3 rounds...
7 min ON, 2:00 OFF
10 Burpees
12 Pull-ups
15 sit-ups
20 Squats
Endurance:
Rest Day
"If we are creating ourselves all the time. It's never too late to begin creating the bodies we want." - annonymous
Skill & Strength:
Deadlifts
5 x 5 reps (increase the load each set)
Dips
3 x Max Reps
Conditioning:
3 rounds...
7 min ON, 2:00 OFF
10 Burpees
12 Pull-ups
15 sit-ups
20 Squats
Endurance:
Rest Day
Wednesday 11-21-12
Skill & Strength:
Deadlifts
5,3,3,3,2,2 (try to increase the load each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Deadlifts
5,3,3,3,2,2 (try to increase the load each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Tuesday 11-20-12
Skill & Strength:
Front Squats
7,5,5,3,3,3 (Try to increase the load each set)
Windmills
3 x 12 reps (alternate)
Sit-ups
3 x 90 seconds - max reps (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 750 meters (0:30 rest)
Bike 10 x 1 mile (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 500 meters (0:30 rest)
Front Squats
7,5,5,3,3,3 (Try to increase the load each set)
Windmills
3 x 12 reps (alternate)
Sit-ups
3 x 90 seconds - max reps (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 750 meters (0:30 rest)
Bike 10 x 1 mile (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 500 meters (0:30 rest)
Monday 11-19-12
MONDAY MOJO:
"Enter every activity without giving mental recognition to the possibility of defeat." - Paul Meyer
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Sit-ups
3 x max reps - 1 minute (1:00 rest)
Conditioning:
5 rounds for time...
12 thrusters (men 95 lbs, women 65 lbs)
12 pull-ups
Endurance:
Rest Day
"Enter every activity without giving mental recognition to the possibility of defeat." - Paul Meyer
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Sit-ups
3 x max reps - 1 minute (1:00 rest)
Conditioning:
5 rounds for time...
12 thrusters (men 95 lbs, women 65 lbs)
12 pull-ups
Endurance:
Rest Day
Saturday 11-17-12
Skill & Strength:
OH Squats
2,2,2,2,2,2,2 (start very light, work on mechanics and work the load up)
Conditioning:
21-15-15-9 for time...
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Hanging knee-2-elbow
Endurance:
Pick a mode...
Swim 3 x 5 minutes (2:00 rest)
Bike 3 x 8 minutes (2:00 rest)
Run 3 x 6 minutes (2:00 rest)
Row 3 x 7 minutes (2:00 rest)
OH Squats
2,2,2,2,2,2,2 (start very light, work on mechanics and work the load up)
Conditioning:
21-15-15-9 for time...
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Hanging knee-2-elbow
Endurance:
Pick a mode...
Swim 3 x 5 minutes (2:00 rest)
Bike 3 x 8 minutes (2:00 rest)
Run 3 x 6 minutes (2:00 rest)
Row 3 x 7 minutes (2:00 rest)
Friday 11-16-12
FRIDAY FINISHER:
"There will be obstacles. There will be doubters. There will be mistakes. But with hard work... THERE ARE NO LIMITS." -Michael Phelps
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Ghd Sit-ups
3 x 20 (unbroken and weighted)
Hip Extensions
3 x 20 (unbroken ad weighted)
Conditioning:
Rest Day
Endurance:
Picks mode - swim, bike, run, row
3 rounds...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
"There will be obstacles. There will be doubters. There will be mistakes. But with hard work... THERE ARE NO LIMITS." -Michael Phelps
Skill & Strength:
Push Press
7,5,5,3,3,3 (increase the load each set)
Ghd Sit-ups
3 x 20 (unbroken and weighted)
Hip Extensions
3 x 20 (unbroken ad weighted)
Conditioning:
Rest Day
Endurance:
Picks mode - swim, bike, run, row
3 rounds...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Thursday 11-15-12
Skill & Strength:
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Wimdmills
3 x 12 reps (alternate)
Conditioning;
21-15-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Rest Day
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Wimdmills
3 x 12 reps (alternate)
Conditioning;
21-15-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Rest Day
Wednesday 11-14-12
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
7 Deadlifts (men 155 lbs, women 100 lbs)
7 pull-ups
12 Burpees
21 Squats
Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Rest Day
Conditioning:
AMRAP: 20 minutes
7 Deadlifts (men 155 lbs, women 100 lbs)
7 pull-ups
12 Burpees
21 Squats
Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Tuesday 11-13-12
Skill & Strength:
Bulgarian Squat (back heel raised)
3 x 12 each
Russian twist
3 x Max Reps (1:00 recovery)
Conditioning:
Complete:
Tabata Squats - 8 rounds
Then,
Run 800 meters
Then,
5 rounds...
20 Plyo Lunge (10L/10R)
15 Pike Sit-ups
10 Burpees
Endurance:
Pick a mode...
Swim 3 x 7 minutes (2:00 recovery)
Bike 3 x 12 minutes (2:00 recovery)
Run 3 x 9 minutes (2:00 recovery)
Row 3 x 10 minutes (2:00 recovery)
Bulgarian Squat (back heel raised)
3 x 12 each
Russian twist
3 x Max Reps (1:00 recovery)
Conditioning:
Complete:
Tabata Squats - 8 rounds
Then,
Run 800 meters
Then,
5 rounds...
20 Plyo Lunge (10L/10R)
15 Pike Sit-ups
10 Burpees
Endurance:
Pick a mode...
Swim 3 x 7 minutes (2:00 recovery)
Bike 3 x 12 minutes (2:00 recovery)
Run 3 x 9 minutes (2:00 recovery)
Row 3 x 10 minutes (2:00 recovery)
Monday 11-12-12
MONDAY MOJO:
"Limits, much like fears, are only illusions." - Michael Jordan
Skill & Strength:
Deadlifts
7,5,5,3,3,3 try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Ghd Sit-ups
3 x 20 (unbroken and weight if possible
Hip Extensions
3 x 20 (unbroken and weighted if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
2 min ON, 1:00 OFF
90 seconds ON, 0:45 OFF
1 min ON, 0:30 OFF
Happy Veterans Day
To the men and women who have ever served in the military in the past or currently, foreign and domestic, young or old, THANK YOU for your service.
"Limits, much like fears, are only illusions." - Michael Jordan
Skill & Strength:
Deadlifts
7,5,5,3,3,3 try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Ghd Sit-ups
3 x 20 (unbroken and weight if possible
Hip Extensions
3 x 20 (unbroken and weighted if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
2 min ON, 1:00 OFF
90 seconds ON, 0:45 OFF
1 min ON, 0:30 OFF
Happy Veterans Day
To the men and women who have ever served in the military in the past or currently, foreign and domestic, young or old, THANK YOU for your service.
Saturday 11-10-12
Skill & Strength:
Rest Day
Conditioning:
10 rounds for time...
5 Burpees
10 Plyo Lunge (10L/10R)
20 sit-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Rest Day
Conditioning:
10 rounds for time...
5 Burpees
10 Plyo Lunge (10L/10R)
20 sit-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Friday 11-9-12
FRIDAY FINISHER:
"Strength doesn't come from victories. Your struggles build your strengths" - unknown
Skill & Strength:
Push Press
10 x 2 reps on the 1:00 (weight should be as heavy as possible for all 10 sets
Conditioning:
3 rounds for time...
21 Back Squats (men 115 lbs, women 80 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
"Strength doesn't come from victories. Your struggles build your strengths" - unknown
Skill & Strength:
Push Press
10 x 2 reps on the 1:00 (weight should be as heavy as possible for all 10 sets
Conditioning:
3 rounds for time...
21 Back Squats (men 115 lbs, women 80 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
Thursday 11-8-12
Skill & Strength:
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate, no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, bike, run, row
12 rounds...
90 seconds ON, 0:30 OFF
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate, no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, bike, run, row
12 rounds...
90 seconds ON, 0:30 OFF
Wednesday 11-7-12
Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the load each set)
Side Plank
3 x Max Time
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups
Endurance:
Rest Day
Back Squats
7,5,5,3,3,3 (increase the load each set)
Side Plank
3 x Max Time
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups
Endurance:
Rest Day
Tuesday 11-6-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds, each for time...
Every 5:00 complete:
Run 400 meters or Row 500 meters
12 Front Squats (men 100 lbs, women 75 lbs)
10 Toes-2-Bar
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
5 rounds, each for time...
Every 5:00 complete:
Run 400 meters or Row 500 meters
12 Front Squats (men 100 lbs, women 75 lbs)
10 Toes-2-Bar
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Monday 11-5-12
Monday Mojo:
"Want to know your biggest obstacle?!? Look in the mirror" - GTK
Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Swings (men 55 lbs, women 35 lbs)
21 Toes-2-Bar
Endurance:
Pick a mode...
Swim 4-7 x 200 meters (1:00 rest)
Bike 4-7 x 2 miles (1:00 rest)
Run 4-7 x 1200 meters (1:00 rest)
Row 4-7 x 1000 meters (1:00 rest)
"Want to know your biggest obstacle?!? Look in the mirror" - GTK
Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Swings (men 55 lbs, women 35 lbs)
21 Toes-2-Bar
Endurance:
Pick a mode...
Swim 4-7 x 200 meters (1:00 rest)
Bike 4-7 x 2 miles (1:00 rest)
Run 4-7 x 1200 meters (1:00 rest)
Row 4-7 x 1000 meters (1:00 rest)
Saturday 11-3-12
Skill & Strength:
Clean Pulls
12 x 3 reps every 1:00
GHD Sit-ups
3 x 20 reps (unbroken, and weighted if possible)
Conditioning:
5 rounds for time...
12 Deadlifts (Men 95 lbs, Women 65 lbs)
9 Hang Power Clean (Men 95 lbs, Women 65 lbs)
6 Push Press (Men 95 lbs, Women 65 lbs)
Endurance:
Rest Day
Clean Pulls
12 x 3 reps every 1:00
GHD Sit-ups
3 x 20 reps (unbroken, and weighted if possible)
Conditioning:
5 rounds for time...
12 Deadlifts (Men 95 lbs, Women 65 lbs)
9 Hang Power Clean (Men 95 lbs, Women 65 lbs)
6 Push Press (Men 95 lbs, Women 65 lbs)
Endurance:
Rest Day
Friday 11-2-12
FRIDAY FINISHER:
"There is no elevator to success. You have to take the stairs." - unknown
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Thruster (men 80 lbs, women 55 lbs)
Knees-2-elbow
Then,
Rest 3:00
Then,
21-15-9 for time...
Back Squats (men 100 lbs, women 75 lbs)
Push-ups
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5k
"There is no elevator to success. You have to take the stairs." - unknown
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Thruster (men 80 lbs, women 55 lbs)
Knees-2-elbow
Then,
Rest 3:00
Then,
21-15-9 for time...
Back Squats (men 100 lbs, women 75 lbs)
Push-ups
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5k
Thursday 11-1-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Overhead Squats (men 80 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
4 Minute ON, 1:00 OFF
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Overhead Squats (men 80 lbs, women 55 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
4 Minute ON, 1:00 OFF
Wednesday 10-31-12
Skill & Strength:
Mobility hips and shoulders
Push Press
5,3,3,2,2,2 (increase the weight each set)
GHD sit-ups
3 x 20 max reps
Hip Extensions
3 x 20 max reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12-20 x 50 meters (0:15 recovery)
Bike 5-7 x 2k (1.2 miles) - (3:0" recovery)
Run 6-8 x 400 meters (3:00 recovery)
Row 6-8 x 500 meters (3:00 recovery)
Mobility hips and shoulders
Push Press
5,3,3,2,2,2 (increase the weight each set)
GHD sit-ups
3 x 20 max reps
Hip Extensions
3 x 20 max reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12-20 x 50 meters (0:15 recovery)
Bike 5-7 x 2k (1.2 miles) - (3:0" recovery)
Run 6-8 x 400 meters (3:00 recovery)
Row 6-8 x 500 meters (3:00 recovery)
Tuesday 10-30-12
Skill & Strength:
Mobility: shoulder and Neck
Front Squats
5 x 5 reps
Sit-ups
3 x Max reps - 1:00 (1:00 recovery)
Conditioning:
Run 800 meters
Then,
5 rounds for time...
21 Squat Jumps
15 DB Push Press (men 30 lbs, women 15 lbs)
9 hanging knees-2-elbow
Then,
Run 800 meters
Endurance:
Rest Day
Mobility: shoulder and Neck
Front Squats
5 x 5 reps
Sit-ups
3 x Max reps - 1:00 (1:00 recovery)
Conditioning:
Run 800 meters
Then,
5 rounds for time...
21 Squat Jumps
15 DB Push Press (men 30 lbs, women 15 lbs)
9 hanging knees-2-elbow
Then,
Run 800 meters
Endurance:
Rest Day
Monday 10-29-12
MONDAY MOJO:
"Motivation is what get you started, Habit is what keeps you going." - Jim Ryun
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
30 steps of Lunges
20 Pull-ups
20 sit-ups
10 Burpees
Endurance:
Pick a mode - Swim, bike, run row
30 minute time trial
"Motivation is what get you started, Habit is what keeps you going." - Jim Ryun
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
30 steps of Lunges
20 Pull-ups
20 sit-ups
10 Burpees
Endurance:
Pick a mode - Swim, bike, run row
30 minute time trial
Saturday 10-27-12
Skill & Strength:
Deadlifts
7 x 3 reps (maintain maximum load, while still maintaining form for all seven sets)
Side Plank
3 x Max Time (alternate)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
7 Rounds...
3 minutes ON, 1:00 OFF
Deadlifts
7 x 3 reps (maintain maximum load, while still maintaining form for all seven sets)
Side Plank
3 x Max Time (alternate)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
7 Rounds...
3 minutes ON, 1:00 OFF
Friday 10-26-12
FRIDAY FINISHER:
"Pressure can burst a pipe, or make a diamond" - Robert Horry
Skill & Strength:
Front Squats
5,5,5,5,5 (Try to increase the weight each set)
Ghd sit-ups
3 x 20 reps (each set should be unbroken and weighted if possible)
Conditioning:
4 rounds...
1 minute - squats
1 minute - plank: Clockwalks
1 minute - sit-ups
1 minute - skaters
1 minute - slam ball (8-12 lbs)
Rest 1:00
Endurance:
Rest Day
"Pressure can burst a pipe, or make a diamond" - Robert Horry
Skill & Strength:
Front Squats
5,5,5,5,5 (Try to increase the weight each set)
Ghd sit-ups
3 x 20 reps (each set should be unbroken and weighted if possible)
Conditioning:
4 rounds...
1 minute - squats
1 minute - plank: Clockwalks
1 minute - sit-ups
1 minute - skaters
1 minute - slam ball (8-12 lbs)
Rest 1:00
Endurance:
Rest Day
Thursday 10-25-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 Push Press (men 75 lbs, women 40 lbs)
15 Burpees
20 Squat Jumps
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
Rest Day
Conditioning:
5 rounds for time...
12 Push Press (men 75 lbs, women 40 lbs)
15 Burpees
20 Squat Jumps
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
Wednesday 10-24-12
Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the weight each set)
Conditioning:
3 rounds for time...
Bike 2 miles
50 squats
25 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 3 x 500 meters (3:00 recover)
Bike 3 x 3 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 1200 meters (3:00 recovery)
Push Press
3,3,3,3,3 (try to increase the weight each set)
Conditioning:
3 rounds for time...
Bike 2 miles
50 squats
25 Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 3 x 500 meters (3:00 recover)
Bike 3 x 3 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 1200 meters (3:00 recovery)
Tuesday 10-23-12
Skill & Strength:
Clean Pulls
8 x 2 reps (use as heavy a load as possible)
Handstand holds
3 x Max Time (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1:30 minute ON, 1:00 OFF
Clean Pulls
8 x 2 reps (use as heavy a load as possible)
Handstand holds
3 x Max Time (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1:30 minute ON, 1:00 OFF
Monday 10-22-12
MONDAY MOJO:
"Forget your weaknesses. Think courage!" - Anonymous
Skill & Strength:
Back Squats (keep body as tall as possible but still maintain weight through heels. Think "long spine.")
3,3,3,3,3 increase the weight and record this number)
Conditioning:
For time...
50 Swings (men 50 lbs, women 35 lbs)
Then,
3 rounds of...
10 Push Press (men 100 lbs, women 75 lbs)
20 Knees-2-Elbow
Then,
50 Swings
Endurance:
Rest Day
"Forget your weaknesses. Think courage!" - Anonymous
Skill & Strength:
Back Squats (keep body as tall as possible but still maintain weight through heels. Think "long spine.")
3,3,3,3,3 increase the weight and record this number)
Conditioning:
For time...
50 Swings (men 50 lbs, women 35 lbs)
Then,
3 rounds of...
10 Push Press (men 100 lbs, women 75 lbs)
20 Knees-2-Elbow
Then,
50 Swings
Endurance:
Rest Day
Saturday 10-20-12
Skill & Strength:
Ghd Sit-ups
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
3 round for time...
12 Push Press (men 100 lbs, women 75 lbs)
15 Burpees
21 Squats
Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 recovery)
Bike 3 x 3 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 1500 meters (3:00 recovery)
Ghd Sit-ups
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
3 round for time...
12 Push Press (men 100 lbs, women 75 lbs)
15 Burpees
21 Squats
Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 recovery)
Bike 3 x 3 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 1500 meters (3:00 recovery)
Friday 10-19-12
FRIDAY FINISHER
"An attitude of "whatever is convenient" won't accomplish very much. An attitude of "whatever it takes" is impossible to stop." - Anonymous
Skill & Strength:
OH Squats
3,3,3,3,3 (try to increase the load each set)
Pull-ups
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Swim 10-20 x 50 meters on the 1:00
Bike 10-20 x 400 meters on the 1:00
Run 10-20 x 200 meters on the 1:00
Row 10-20 x 150 meters on the 1:00
"An attitude of "whatever is convenient" won't accomplish very much. An attitude of "whatever it takes" is impossible to stop." - Anonymous
Skill & Strength:
OH Squats
3,3,3,3,3 (try to increase the load each set)
Pull-ups
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Swim 10-20 x 50 meters on the 1:00
Bike 10-20 x 400 meters on the 1:00
Run 10-20 x 200 meters on the 1:00
Row 10-20 x 150 meters on the 1:00
Thursday 10-18-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
3 rounds of...
AMRAP: 3 minutes
20 Swings (men 55 lbs, women 30 lbs)
12 Pike Sit-ups
1:00 rest
AMRAP: 3 minutes
12 Box Jumps
6 Burpees
Endurance:
Rest Day
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
3 rounds of...
AMRAP: 3 minutes
20 Swings (men 55 lbs, women 30 lbs)
12 Pike Sit-ups
1:00 rest
AMRAP: 3 minutes
12 Box Jumps
6 Burpees
Endurance:
Rest Day
Wednesday 10-17-12
Skill & Strength:
Rest Day
Conditioning:
For time...
100 Toes-2-Bar
100 push-ups
100 sit-ups
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
For time...
100 Toes-2-Bar
100 push-ups
100 sit-ups
100 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Tuesday 10-16-12
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
21-15-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups
Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 7 min ON, 1:00 OFF
Run 3 x 6 min ON, 1:00 OFF
Row 3 x 5 min ON, 1:00 OFF
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
21-15-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups
Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 7 min ON, 1:00 OFF
Run 3 x 6 min ON, 1:00 OFF
Row 3 x 5 min ON, 1:00 OFF
Monday 10-15-12
MONDAY MOJO:
"Reaching goals doesn't prove what you're made of...NOT QUITTING when you get discouraged along the way does" - anonymous
Skill & Strength:
Push Press
8 x 2 reps (maintained highest possible load for all 8 sets)
Back Squats
3,3,3,3,3 (try to increase the load for all five sets)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10-20 x 50 meters (0:20 recovery)
Bike 10 -20 x 1 mile (0:30 recovery)
Run 10-20 x 300 meters (0:30 recovery)
Row 10-20 x 250 meters (0:20 recovery)
"Reaching goals doesn't prove what you're made of...NOT QUITTING when you get discouraged along the way does" - anonymous
Skill & Strength:
Push Press
8 x 2 reps (maintained highest possible load for all 8 sets)
Back Squats
3,3,3,3,3 (try to increase the load for all five sets)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10-20 x 50 meters (0:20 recovery)
Bike 10 -20 x 1 mile (0:30 recovery)
Run 10-20 x 300 meters (0:30 recovery)
Row 10-20 x 250 meters (0:20 recovery)
Saturday 10-13-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
20 Swings (men 50 lbs, women 35 lbs)
15 Burpees
10 Long Jumps
Endurance:
Pick a mode...
Swim 1000 meters
Bike 7 miles
Run 5k
Row 6000 meters
Rest Day
Conditioning:
5 rounds for time...
20 Swings (men 50 lbs, women 35 lbs)
15 Burpees
10 Long Jumps
Endurance:
Pick a mode...
Swim 1000 meters
Bike 7 miles
Run 5k
Row 6000 meters
Friday 10-12-12
FRIDAY FINISHER:
"You don't get what you wish for, you get what you work for." - Anonymous
Skill & Strength:
Deadlifts
5 x 7 reps (maintain the highest load for all seven sets)
Conditioning;
50-40-30-20-10 reps for time...
Wall Ball (men 15-20 lbs, women 10-14 lbs)
Sit-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
"You don't get what you wish for, you get what you work for." - Anonymous
Skill & Strength:
Deadlifts
5 x 7 reps (maintain the highest load for all seven sets)
Conditioning;
50-40-30-20-10 reps for time...
Wall Ball (men 15-20 lbs, women 10-14 lbs)
Sit-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Thursday 10-11-12
Skill & Strength:
Push Press
3,3,3,3,3 (increase the load each set)
Sit-ups
3 x 1 minute - Max Reps (2:00 recovery)
Squats
3 x 1 minute - Max Reps
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 1:00 OFF
Push Press
3,3,3,3,3 (increase the load each set)
Sit-ups
3 x 1 minute - Max Reps (2:00 recovery)
Squats
3 x 1 minute - Max Reps
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 1:00 OFF
Wednesday 10-10-12
Skill & Strength:
Deadlifts
3,3,3,3,3 (increase the load each set of three)
Handstand holds
2 x Max Time (2:00 rest)
Conditioning:
4 x 5 min ON, 1:00 OFF
5 Front Squats (men 115 lbs, women 75 lbs)
10 OH Sit-ups men 35 lbs, women 20 lbs)
5 Burpees
Endurance:
Rest Day
Deadlifts
3,3,3,3,3 (increase the load each set of three)
Handstand holds
2 x Max Time (2:00 rest)
Conditioning:
4 x 5 min ON, 1:00 OFF
5 Front Squats (men 115 lbs, women 75 lbs)
10 OH Sit-ups men 35 lbs, women 20 lbs)
5 Burpees
Endurance:
Rest Day
Tuesday 10-9-12
Skill & Strength:
Rest Day
Conditioning:
For time...
25 pull-ups
50 Deadlifts (men 135 lbs, women 95 lbs)
50 push-ups
50 box jumps
50 Ghd sit-ups
50 1-DB Ground-2-Overhead (men 35 lbs, women 20 lbs; 25L/25R)
25 pull-ups
Endurance:
Pick a mode...
Swim 1 mile
Bike 7 miles
Run 3 miles
Row 6k
Rest Day
Conditioning:
For time...
25 pull-ups
50 Deadlifts (men 135 lbs, women 95 lbs)
50 push-ups
50 box jumps
50 Ghd sit-ups
50 1-DB Ground-2-Overhead (men 35 lbs, women 20 lbs; 25L/25R)
25 pull-ups
Endurance:
Pick a mode...
Swim 1 mile
Bike 7 miles
Run 3 miles
Row 6k
Monday 10-8-12
MONDAY MOJO:
"You have to expect things of yourself before you can do them" - Michael Jordan
Skill & Strength:
Front Squats
3,3,3,3,3,3 (try to increase the weight each set of 3)
Conditioning:
21-15-9 for time...
DB Thrusters (men 35 lbs, women 20 lbs)
Box Jumps
Pike Sit-ups
Endurance:
Pick a mode...
Swim 6 x 200 meters (1:00 recovery)
Bike 6 x 2 miles (1:00 recovery)
Run 6 x 800 meters (1:00 recovery)
Row 6 x 750 meters (1:00 recovery)
"You have to expect things of yourself before you can do them" - Michael Jordan
Skill & Strength:
Front Squats
3,3,3,3,3,3 (try to increase the weight each set of 3)
Conditioning:
21-15-9 for time...
DB Thrusters (men 35 lbs, women 20 lbs)
Box Jumps
Pike Sit-ups
Endurance:
Pick a mode...
Swim 6 x 200 meters (1:00 recovery)
Bike 6 x 2 miles (1:00 recovery)
Run 6 x 800 meters (1:00 recovery)
Row 6 x 750 meters (1:00 recovery)
Saturday 10-6-12
Skill & Strength:
Dips
3 x Max Reps (2:00 recovery)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters
50 Sit-ups
50 Hip Extensions
Endurance:
Rest Day
Dips
3 x Max Reps (2:00 recovery)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters
50 Sit-ups
50 Hip Extensions
Endurance:
Rest Day
Friday 10-5-12
FRIDAY FINISHER:
Love never fails;
Character never quits:
And with patience and persistence;
Dreams do come true!
- Pete Maravich
Skill & Strength:
Rest Day
Conditioning:
3 rounds...
1 minute at each station, no rest between the stations
Row (calories)
DB thrusters (men 30 lbs, women 15 lbs)
Sit-ups
Box Jumps
Burpees
Rest 1:00
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
Love never fails;
Character never quits:
And with patience and persistence;
Dreams do come true!
- Pete Maravich
Skill & Strength:
Rest Day
Conditioning:
3 rounds...
1 minute at each station, no rest between the stations
Row (calories)
DB thrusters (men 30 lbs, women 15 lbs)
Sit-ups
Box Jumps
Burpees
Rest 1:00
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
Thursday 10-4-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the load each set)
Side Plank
2 x Max Time
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pull-ups
Endurance:
Pick a mode...
Swim 3 x 6 minutes (2:00 recovery)
Bike 3 x 8 minutes (2:00 recovery)
Run 3 x 7 minutes (2:00 recovery)
Row 3 x 6 minutes (2:00 recovery)
Deadlifts
5,5,5,5,5 (try to increase the load each set)
Side Plank
2 x Max Time
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pull-ups
Endurance:
Pick a mode...
Swim 3 x 6 minutes (2:00 recovery)
Bike 3 x 8 minutes (2:00 recovery)
Run 3 x 7 minutes (2:00 recovery)
Row 3 x 6 minutes (2:00 recovery)
Wednesday 10-3-12
Skill & Strength:
Push Press
3,3,3,3,3 (increase the load each set if three)
Front Squats
5,5,5,5,5 (increase the load each set if five)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 rest)
Bike 12 x 1 mile (1:00 rest)
Run 12 x 200 meters (0:40 rest)
Row 12 x 250 meters (0:30 rest)
Push Press
3,3,3,3,3 (increase the load each set if three)
Front Squats
5,5,5,5,5 (increase the load each set if five)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 rest)
Bike 12 x 1 mile (1:00 rest)
Run 12 x 200 meters (0:40 rest)
Row 12 x 250 meters (0:30 rest)
Tuesday 10-2-12
Skill & Strength:
Back Squats
7,7,7,7,7 (try to increase the weight each set)
Sit-ups
3 x 1 minute - max reps (2:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
50 squats
35 sit-ups
20 push-ups
Endurance:
Rest Day
Back Squats
7,7,7,7,7 (try to increase the weight each set)
Sit-ups
3 x 1 minute - max reps (2:00 recovery)
Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
50 squats
35 sit-ups
20 push-ups
Endurance:
Rest Day
Monday 10-1-12
MONDAY MOJO:
"Nothing is ever wrong.
We Lear from every step; what you did today was the way it was meant to be.
Be proud I you" - anonymous
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
5 Deadlifts (men 155 lbs, women 100 lbs)
10 Box Jumps
15 sit-ups
Endurance:
Pick a mode...
Swim 20 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
"Nothing is ever wrong.
We Lear from every step; what you did today was the way it was meant to be.
Be proud I you" - anonymous
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
5 Deadlifts (men 155 lbs, women 100 lbs)
10 Box Jumps
15 sit-ups
Endurance:
Pick a mode...
Swim 20 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
Saturday 9-29-12
Skill & Strength:
GHD Sit-ups
3 x 20 reps (unbroken sets use weight if possible)
Push-ups
3 x Max Reps (2:00 recovery)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...90 seconds ON, 0:30 OFF
GHD Sit-ups
3 x 20 reps (unbroken sets use weight if possible)
Push-ups
3 x Max Reps (2:00 recovery)
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...90 seconds ON, 0:30 OFF
Friday 9-28-12
FRIDAY FINISHER:
"No matter how slow you go, you are still lapping everyone on the couch." -Anonymous
Skill & Strength:
Overhead Squats
5 x 3 reps (maintain the Hughes load possible for all five sets)
Conditioning:
4 rounds for time...
Run 400 meters
21 Box Jumps
12 Deadlifts (men 135 lbs, women 95 lbs)
Endurance:
Rest Day
"No matter how slow you go, you are still lapping everyone on the couch." -Anonymous
Skill & Strength:
Overhead Squats
5 x 3 reps (maintain the Hughes load possible for all five sets)
Conditioning:
4 rounds for time...
Run 400 meters
21 Box Jumps
12 Deadlifts (men 135 lbs, women 95 lbs)
Endurance:
Rest Day
Thursday 9-27-12
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time
Run 800 or Row 1000 or Bike 1.5 miles
50 Sit-ups
50 squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Rest Day
Conditioning:
3 rounds for time
Run 800 or Row 1000 or Bike 1.5 miles
50 Sit-ups
50 squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Wednesday 9-26-12
Skill & Strength:
Push Press
12 sets of 3 reps every 45 seconds
Pull-ups
3 x max reps (2:00 recovery)
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Hanging knees-2-elbow
Burpees
Endurance:
Pick a mode...
Swim 4 x 250 meters (2:00 recovery)
Bike 4 x 3 miles (2:00 recovery)
Run 4 x 1 miles (2:00 recovery)
Row 4 x 1200 meters (2:00 recovery)
Push Press
12 sets of 3 reps every 45 seconds
Pull-ups
3 x max reps (2:00 recovery)
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Hanging knees-2-elbow
Burpees
Endurance:
Pick a mode...
Swim 4 x 250 meters (2:00 recovery)
Bike 4 x 3 miles (2:00 recovery)
Run 4 x 1 miles (2:00 recovery)
Row 4 x 1200 meters (2:00 recovery)
Tuesday 9-25-12
Skill & Strength:
Weighted Step-ups
5 x 5 each leg
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 25 meters (0:20 rest)
Bike 15 x 400 meters (0:20 rest)
Run 15 x 200 meters (0:20 rest)
Row 15 x 150 meters (0:20 rest)
Weighted Step-ups
5 x 5 each leg
Pull-ups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 25 meters (0:20 rest)
Bike 15 x 400 meters (0:20 rest)
Run 15 x 200 meters (0:20 rest)
Row 15 x 150 meters (0:20 rest)
Monday 9-24-12
MONDAY MOJO:
"Continuous effort, not strength or intelligence, is the key to I locking out potential." - Liane Cardes
Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight each set)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
21-15-9 for time...
OH Squats (men 100 lbs, women 65 lbs)
Burpees
Box Jumps
Endurance:
Rest Day
"Continuous effort, not strength or intelligence, is the key to I locking out potential." - Liane Cardes
Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight each set)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
21-15-9 for time...
OH Squats (men 100 lbs, women 65 lbs)
Burpees
Box Jumps
Endurance:
Rest Day
Saturday 9-22-11
Skill & Strength:
Back Squats
7,7,7,7,7 (increase the weight each set)
Conditioning:
12 rounds for time...
7 Thrusters (men 75 lbs, women 50 lbs)
7 Burpees
7 SDHP (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3 x 5 minutes (1:30 Recovery)
Bike 3 x 8 minutes (1:30 Recovery)
Run 3 x 6 minutes (1:30 Recovery)
Row 3 x 5 minutes (1:30 Redovery)
Back Squats
7,7,7,7,7 (increase the weight each set)
Conditioning:
12 rounds for time...
7 Thrusters (men 75 lbs, women 50 lbs)
7 Burpees
7 SDHP (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 3 x 5 minutes (1:30 Recovery)
Bike 3 x 8 minutes (1:30 Recovery)
Run 3 x 6 minutes (1:30 Recovery)
Row 3 x 5 minutes (1:30 Redovery)
Friday 9-21-12
Skill & Strength:
OH Squats
8 x 2 reps
Situps
GHD Situps
3 x 15 reps
Supermans
3 x 15 reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters on the 1:30
Bike 10 x 400 meters on the 1:30
Run 10 x 200 meters on the 1:30
Run 10 x 250 meters on the 1:30
OH Squats
8 x 2 reps
Situps
GHD Situps
3 x 15 reps
Supermans
3 x 15 reps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters on the 1:30
Bike 10 x 400 meters on the 1:30
Run 10 x 200 meters on the 1:30
Run 10 x 250 meters on the 1:30
Thursday 9-20-12
Skill & Strength:
Push Press
5,5,5,5,5 (increase the load each set if possible)
Side Plank
2 x max time (alternate, no rest)
Conditioning:
3 Rounds for time...
Row 500 meters
20 Burpees
Run 400 meters
Endurance:
Rest Day
Push Press
5,5,5,5,5 (increase the load each set if possible)
Side Plank
2 x max time (alternate, no rest)
Conditioning:
3 Rounds for time...
Row 500 meters
20 Burpees
Run 400 meters
Endurance:
Rest Day
Wednesday 9-19-12
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
15 Deadlifts (men 155, women 105 lbs)
15 DB Thrusters (men 30 lbs, women 20 lbs
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Rest Day
Conditioning:
5 Rounds for time...
15 Deadlifts (men 155, women 105 lbs)
15 DB Thrusters (men 30 lbs, women 20 lbs
15 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
Tuesday 9-18-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
5 minutes ON, 1:00 OFF
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
5 minutes ON, 1:00 OFF
Monday 9-17-12
Skill & Strength:
Weighted Lunges
5 x 10 steps (5L/5R)
Pullups
3 x Max Time (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 1:00 OFF
Weighted Lunges
5 x 10 steps (5L/5R)
Pullups
3 x Max Time (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 1:00 OFF
Saturday 9-15-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 Deadlifts (men 150 lbs, women 100 lbs)
20 Pushupso
Run 400 meters or Bike 800 meters)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 6000 meters
Rest Day
Conditioning:
5 rounds for time...
12 Deadlifts (men 150 lbs, women 100 lbs)
20 Pushupso
Run 400 meters or Bike 800 meters)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 6000 meters
Friday 9-14-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight each set)
Situps
3 x Max Reps (1:00 recovery)
Conditioning;
3 rounds for time...
Run 400 meters
50 Box Jumps
40 Pushups
30 hip extensions
20 knees-2-elbow
10 pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Back Squats
5,5,5,5,5 (try to increase the weight each set)
Situps
3 x Max Reps (1:00 recovery)
Conditioning;
3 rounds for time...
Run 400 meters
50 Box Jumps
40 Pushups
30 hip extensions
20 knees-2-elbow
10 pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Thursday 9-13-12
Skill & Strength:
Back Squats
5RM (work up to a five rep max - as heavy as possible for five reps in a row)
Push Press
5RM
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 6 x 200 meters (1:30 recovery)
Bike 6 x 2 mile (1:30 recovery)
Run 6 x 800 meters (1:30 recovery)
Row 6 x 600 meters (1:30 recovery)
Back Squats
5RM (work up to a five rep max - as heavy as possible for five reps in a row)
Push Press
5RM
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 6 x 200 meters (1:30 recovery)
Bike 6 x 2 mile (1:30 recovery)
Run 6 x 800 meters (1:30 recovery)
Row 6 x 600 meters (1:30 recovery)
Wednesday 9-12-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
25 Situps
20 Pushups
Endurance:
Rest Day
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
25 Situps
20 Pushups
Endurance:
Rest Day
Tuesday 9-11-12
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
9 Burpees
11 Hang Cleans (men 100 lbs, women 75 lbs)
9 pullups
11 Front Squats (men 100 lbs, women 75 lbs)
Endurance:
Pick a mode...
Swim 12 minute TT
Bike 25 minute TT
Run 20 minute TT
Row 15 minute TT
Rest Day
Conditioning:
3 rounds for time...
9 Burpees
11 Hang Cleans (men 100 lbs, women 75 lbs)
9 pullups
11 Front Squats (men 100 lbs, women 75 lbs)
Endurance:
Pick a mode...
Swim 12 minute TT
Bike 25 minute TT
Run 20 minute TT
Row 15 minute TT
Monday 9-10-12
Skill & Strength:
Push Press
5,5,5,5,5 (Try to increase the load each set)
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
SDHP (men 80 lbs, women 55 lbs)
Burpees
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2:00 recovery)
Bike 3-5 x 2 miles (2:00 recovery)
Run 3-5 x 1k (2:00 recovery)
Row 3-5 x 1200 meters (2:00 recovery)
Push Press
5,5,5,5,5 (Try to increase the load each set)
Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
SDHP (men 80 lbs, women 55 lbs)
Burpees
Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2:00 recovery)
Bike 3-5 x 2 miles (2:00 recovery)
Run 3-5 x 1k (2:00 recovery)
Row 3-5 x 1200 meters (2:00 recovery)
Saturday 9-8-12
Skill & Strength:
Handstand holds
3 x Max Time (2:00 rest)
Weighted Stepups
5 x 5 reps each leg
Conditioning:
15:00 Time Cap
Row 2000 meters
30 Hanging knees-2-Elbow
Box Jumps - max reps with remaining time)
Endurance:
Rest Day
Handstand holds
3 x Max Time (2:00 rest)
Weighted Stepups
5 x 5 reps each leg
Conditioning:
15:00 Time Cap
Row 2000 meters
30 Hanging knees-2-Elbow
Box Jumps - max reps with remaining time)
Endurance:
Rest Day
Friday 9-7-12
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
30 steps OH Lunges (men 45 lbs, women 25 lbs)
20 GHD Situps
10 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial
Rest Day
Conditioning:
5 Rounds for time...
30 steps OH Lunges (men 45 lbs, women 25 lbs)
20 GHD Situps
10 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial
Thursday 9-6-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Conditioning:
15:00 Time Cap
Run 800 meters or Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
25 Pike Situps
Box Jumps - Max Reps with remaining time
*Score is number of box jumps at the end
Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 recovery)
Bike 3 x 4 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Conditioning:
15:00 Time Cap
Run 800 meters or Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
25 Pike Situps
Box Jumps - Max Reps with remaining time
*Score is number of box jumps at the end
Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 recovery)
Bike 3 x 4 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
Wednesday 9-5-12
Skill & Strength
Weighted Lunges
5 x 10 Steps
Situps
3 x 1 minute - Max Reps (0:30 recovery)
Handstand holds (feet on the wall)
3 x Max Time (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:30 OFF
Max Distance
Weighted Lunges
5 x 10 Steps
Situps
3 x 1 minute - Max Reps (0:30 recovery)
Handstand holds (feet on the wall)
3 x Max Time (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:30 OFF
Max Distance
Tuesday 9-4-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Pullups
3 x max reps (1:30 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 Situps
50 Hip Extensions
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Pullups
3 x max reps (1:30 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 Situps
50 Hip Extensions
Endurance:
Rest Day
Monday 9-3-12
Skill & Strength:
Rest Day
Conditioning:
21-15-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 2 x 500 meters (2:00 recovery)
Bike 2 x 3 miles (2:00 recovery)
Run 2 x 1200 meters (2:00 recovery)
Row 2 x 1500 meters (2:00 recovery)
Rest Day
Conditioning:
21-15-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 2 x 500 meters (2:00 recovery)
Bike 2 x 3 miles (2:00 recovery)
Run 2 x 1200 meters (2:00 recovery)
Row 2 x 1500 meters (2:00 recovery)
Saturday 9-1-12
Skill & Strength:
Snatch
11 x 1 rep (practice good form and technique)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 rounds of....
1 min ON, 30 seconds OFF
Max Distance
Snatch
11 x 1 rep (practice good form and technique)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 rounds of....
1 min ON, 30 seconds OFF
Max Distance
Friday 8-31-12
Skill & Strength:
Back Squats
5,5,5,5,5,5 (try to increase the weight each set)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
For time...
5 rounds of:
5 pullups
10 pushups
15 Squats
Then...
Run 800 meters
Then...
4 rounds:
5 pullups
10 pushups
15 Squats
Then...
Run 800 meters
Then...
3 rounds:
5 pullups
10 pushups
15 Squats
Endurance:
Rest Day
Back Squats
5,5,5,5,5,5 (try to increase the weight each set)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
For time...
5 rounds of:
5 pullups
10 pushups
15 Squats
Then...
Run 800 meters
Then...
4 rounds:
5 pullups
10 pushups
15 Squats
Then...
Run 800 meters
Then...
3 rounds:
5 pullups
10 pushups
15 Squats
Endurance:
Rest Day
Thursday 8-30-12
Skill & Strength:
Rest Day
Conditioning:
3 x 5 min ON, 1:00 OFF
3 Burpees
6 SDHP (men 90 lbs, women 60 lbs)
9 Pike Situps
12 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Rest Day
Conditioning:
3 x 5 min ON, 1:00 OFF
3 Burpees
6 SDHP (men 90 lbs, women 60 lbs)
9 Pike Situps
12 Box Jumps
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
Wednesday 8-29-12
Skill & Strength:
GHD Situps
3 x 15 reps (perform each set unbroken if possible)
Hip Extensions
3 x 15 reps (perform each set unbroken if possible)
Conditioning:
21-15-9 for time....
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 7 min ON, 1:00 OFF
Run 3 x 6 min ON, 1:00 OFF
Row 3 x 5 min ON, 1:00 OFF
GHD Situps
3 x 15 reps (perform each set unbroken if possible)
Hip Extensions
3 x 15 reps (perform each set unbroken if possible)
Conditioning:
21-15-9 for time....
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 7 min ON, 1:00 OFF
Run 3 x 6 min ON, 1:00 OFF
Row 3 x 5 min ON, 1:00 OFF
Tuesday 8-28-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain the highest load possible for all five sets)
Pullups
3 x max reps (2:00 recover)
Side Planks
2 x max time (alternate, no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
40 seconds ON, 0:20 OFF
Max Diatance
*Use hills, higher resistance, more drag, etc
Front Squats
5 x 5 reps (maintain the highest load possible for all five sets)
Pullups
3 x max reps (2:00 recover)
Side Planks
2 x max time (alternate, no rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
40 seconds ON, 0:20 OFF
Max Diatance
*Use hills, higher resistance, more drag, etc
Monday 8-27-12
Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the weight each set)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
3 rounds for time...
50 Squats
20 Burpees
15 Hang Cleans (men 95 lbs, women 65 lbs)
Endurance:
Rest Day
Push Press
5,5,5,5,5 (try to increase the weight each set)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
3 rounds for time...
50 Squats
20 Burpees
15 Hang Cleans (men 95 lbs, women 65 lbs)
Endurance:
Rest Day
Saturday 8-25-11
Skill & Strength:
Deadlifts
5 x 5 reps (maintain greatest load possible for all five sets)
Conditioning:
AMRAP: 15 minutes
5 Overhead Squats (men 90 lbs, women 60 lbs)
7 Burpees
9 Pike Situps
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
3 x 2k (2:00 recovery)
Deadlifts
5 x 5 reps (maintain greatest load possible for all five sets)
Conditioning:
AMRAP: 15 minutes
5 Overhead Squats (men 90 lbs, women 60 lbs)
7 Burpees
9 Pike Situps
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
3 x 2k (2:00 recovery)
Friday 8-24-12
Skill & Strength:
Back Squats
5 x 5 reps (maintain the highest load for all five sets)
Ghd situps
3 x 20 reps
Hip Extension
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
12 rounds
2 minutes ON, 0:30 OFF
Back Squats
5 x 5 reps (maintain the highest load for all five sets)
Ghd situps
3 x 20 reps
Hip Extension
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
12 rounds
2 minutes ON, 0:30 OFF
Thursday 8-23-12
Skill & Strength:
Push Press
7 x 3 reps (maintain the highest weight for each set)
Side Plank
2 x Max Time (alternate)
Conditioning:
3 rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Rest Day
Push Press
7 x 3 reps (maintain the highest weight for each set)
Side Plank
2 x Max Time (alternate)
Conditioning:
3 rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Rest Day
Wednesday 8-22-12
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
5 Burpees
10 Hanging Knees-2-Elbow
20 Swings (men 55 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5k
Rest Day
Conditioning:
AMRAP: 20 minutes
5 Burpees
10 Hanging Knees-2-Elbow
20 Swings (men 55 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5k
Tuesday 8-21-12
Skill & Strength:
Weighted Stepups
5 x 5 each leg (maintain the highest possible load for all five sets)
Side Plank 2 x Max time (alternate sides)
Conditioning:
4 rounds for time...
Row 750 meters or Run 0.33 miles
12 front squats (men 115 lbs, women 75 lbs) *scale if needed
10 pullups
**long workout
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON
*max distance
Weighted Stepups
5 x 5 each leg (maintain the highest possible load for all five sets)
Side Plank 2 x Max time (alternate sides)
Conditioning:
4 rounds for time...
Row 750 meters or Run 0.33 miles
12 front squats (men 115 lbs, women 75 lbs) *scale if needed
10 pullups
**long workout
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON
*max distance
Monday 8-20-12
Skill & Strength:
Weighted Stepups
5 x 5 reps each leg (increase the load each set)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 1 min On (0:30 OFF)
Bike 10 x 2 min ON (1:00 OFF)
Run 10 x 1:30 ON (0:45 OFF)
Row 10 x 1 min ON (1:00 OFF)
Weighted Stepups
5 x 5 reps each leg (increase the load each set)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 1 min On (0:30 OFF)
Bike 10 x 2 min ON (1:00 OFF)
Run 10 x 1:30 ON (0:45 OFF)
Row 10 x 1 min ON (1:00 OFF)
Saturday 8-18-12
Skill & Strength:
Rest Day
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Burpees
Cleans (men 115 lbs, women 75 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute
Rest Day
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Burpees
Cleans (men 115 lbs, women 75 lbs)
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute
Friday 8-17-12
Skill & Strength:
Thruster
3,3,3,3,3 (increase the weight every set, make sure to maintain depth - full squat)
Conditioning:
3 rounds for time...
Lunge 30 steps
25 Swings (men 50 lbs, women 35 lbs)
20 Pushups
15 Box Jumps
10 Burpees
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Wear a shirt for extra drag
Bike 3 x 1 mile (2:00 recovery)
Level 13
Run 3 x 800 meters (2:00 recovery)
7% incline
Row 3 x 1000 meters (2:00 recover)
Wear a 10-20 lbs vest
Thruster
3,3,3,3,3 (increase the weight every set, make sure to maintain depth - full squat)
Conditioning:
3 rounds for time...
Lunge 30 steps
25 Swings (men 50 lbs, women 35 lbs)
20 Pushups
15 Box Jumps
10 Burpees
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Wear a shirt for extra drag
Bike 3 x 1 mile (2:00 recovery)
Level 13
Run 3 x 800 meters (2:00 recovery)
7% incline
Row 3 x 1000 meters (2:00 recover)
Wear a 10-20 lbs vest
Thursday 8-16-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (increase the weight each set)
Pushups
3 x Max Reps (1:00 recovery)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 50 meters on the 2:00
Bike 15 x 400 meters on the 2:00
Run 15 x 200 meters on the 2:00
Row 15 x 250 meters on the 2:00
Deadlifts
5,5,5,5,5 (increase the weight each set)
Pushups
3 x Max Reps (1:00 recovery)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 15 x 50 meters on the 2:00
Bike 15 x 400 meters on the 2:00
Run 15 x 200 meters on the 2:00
Row 15 x 250 meters on the 2:00
Wednesday 8-15-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 20 reps
Conditioning:
3 rounds for time...
Run 400 meters
50 Squats
25 Sprawls (Burpees without the pushup)
Endurance:
Rest Day
Back Squats
5,5,5,5,5 (try to increase the weight each set)
GHD Situps
3 x 20 reps
Conditioning:
3 rounds for time...
Run 400 meters
50 Squats
25 Sprawls (Burpees without the pushup)
Endurance:
Rest Day
Tuesday 8-14-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
7 thrusters (men 95 lbs, women 60 lbs)
20 swings (men 55 lbs, women 35 lbs)
12 OH walking lunges each leg (men 45 lbs, women 25 lbs)
Row 250
Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 2 miles
Row 3000 meters
Rest Day
Conditioning:
5 rounds for time...
7 thrusters (men 95 lbs, women 60 lbs)
20 swings (men 55 lbs, women 35 lbs)
12 OH walking lunges each leg (men 45 lbs, women 25 lbs)
Row 250
Endurance:
Pick a mode...
Swim 800 meters
Bike 5 miles
Run 2 miles
Row 3000 meters
Monday 8-13-12
Skill & Strength:
Step ups
5 x 8 each leg (maintain the highest possible load for all five sets)
Pushups
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds...
Bike 1 mile
30 situps
Row 500 meters
Endurance:
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Step ups
5 x 8 each leg (maintain the highest possible load for all five sets)
Pushups
3 x Max Reps (2:00 recovery)
Conditioning:
3 rounds...
Bike 1 mile
30 situps
Row 500 meters
Endurance:
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Saturday 8-11-12
Skill & Strength:
OH Squats
8 x 2 reps (maintain the if heat possible load for all eight sets)
Conditioning:
For time...
21 OH Squats (men 100 lbs, women 75 lbs)
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups
Endurance:
Rest Day
OH Squats
8 x 2 reps (maintain the if heat possible load for all eight sets)
Conditioning:
For time...
21 OH Squats (men 100 lbs, women 75 lbs)
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups
Endurance:
Rest Day
Friday 8-10-12
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
Run 800 or Row 1000
50 situps
50 hip extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Rest Day
Conditioning:
3 Rounds for time...
Run 800 or Row 1000
50 situps
50 hip extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Thursday 8-9-12
Skill & Strength:
Cleans
2,2,2,2,2,2,2,2 (try to increase the load each set)
Conditioning:
3 rounds for time...
Run 400 meters
21 Box Jumps
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 minutes ON, 1:00 OFF
Cleans
2,2,2,2,2,2,2,2 (try to increase the load each set)
Conditioning:
3 rounds for time...
Run 400 meters
21 Box Jumps
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 minutes ON, 1:00 OFF
Wednesday 8-8-12
Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight for each set if seven)
Pushups
3 x max reps (1:00 recovery)
Mobility and stretch
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1:00 ON, 1:00 OFF
*Max distance
Deadlifts
7,7,7,7,7 (increase the weight for each set if seven)
Pushups
3 x max reps (1:00 recovery)
Mobility and stretch
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1:00 ON, 1:00 OFF
*Max distance
Tuesday 8-7-12
Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the load each set of 3)
Plank
2 x Max time (1:00 rest)
Conditioning:
4 Rounds of...
Row 1:00 max calories
30 squats
15 hanging knees-2-elbow
(1:00 rest)
*add total calories rowed, subtract tat number from 50. That is how many sprawls to perform at the end.
Endurance:
Rest Day
Push Press
3,3,3,3,3 (try to increase the load each set of 3)
Plank
2 x Max time (1:00 rest)
Conditioning:
4 Rounds of...
Row 1:00 max calories
30 squats
15 hanging knees-2-elbow
(1:00 rest)
*add total calories rowed, subtract tat number from 50. That is how many sprawls to perform at the end.
Endurance:
Rest Day
Monday 8-6-12
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
Run 400 meters (uphill @ 7% incline)
21 swings (men 60 lbs, women 45 lbs)
12 pullups
Endurance:
Pick a mode...
Swim 1k
Bike 7 miles
Run 4 miles
Row 5k
Rest Day
Conditioning:
3 rounds for time...
Run 400 meters (uphill @ 7% incline)
21 swings (men 60 lbs, women 45 lbs)
12 pullups
Endurance:
Pick a mode...
Swim 1k
Bike 7 miles
Run 4 miles
Row 5k
Saturday 8-4-12
Skill & Strength:
Cleans
2-2-2-2-2-2-2 (try to increase the load each set)
Tabata Situps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12 x 100 meters (0:30 rest)
Bike 12 x 400 meters (0:30 rest)
Run 12 x 150 meters (0:30 rest)
Row 12 x 250 meters (0:30 rest)
Cleans
2-2-2-2-2-2-2 (try to increase the load each set)
Tabata Situps
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12 x 100 meters (0:30 rest)
Bike 12 x 400 meters (0:30 rest)
Run 12 x 150 meters (0:30 rest)
Row 12 x 250 meters (0:30 rest)
Friday 8-3-12
Skill & Strength
Front Squat
3,3,3,3,3,3 (increase the load for all six sets of three)
Side Plank
3 x max time
Conditioning:
3 rounds for time...
Row 20 cals
20 Thrusters (men 65 lbs, women 45 lbs)
30 steps Lunges
50 situps
Endurance:
Rest Day
Front Squat
3,3,3,3,3,3 (increase the load for all six sets of three)
Side Plank
3 x max time
Conditioning:
3 rounds for time...
Row 20 cals
20 Thrusters (men 65 lbs, women 45 lbs)
30 steps Lunges
50 situps
Endurance:
Rest Day
Thursday 8-2-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 situps
10 Burpees
Run 400 meters or Row 500 meters
Conditioning:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
5 rounds for time...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 situps
10 Burpees
Run 400 meters or Row 500 meters
Conditioning:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Monday 8-1-12
Skill & Strength:
Push Press
5 x 5 reps (maintain highest possible load for all five sets)
Side Plank
Conditioning:
AMRAP: 15 minutes
5 pullups
10 pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Push Press
5 x 5 reps (maintain highest possible load for all five sets)
Side Plank
Conditioning:
AMRAP: 15 minutes
5 pullups
10 pushups
15 Squats
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
Tuesday 7-31-12
Deadlifts
7-7-7-7-7 (try to increase the weight each set of seven)
Situps
3 x 1 minute - max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 75 meters (0:45 rest)
Bike 10 x 2k (0:45 rest)
Run 10 x 400 meters (0:45 rest)
Row 10 x 250 meters (0:45 rest)
7-7-7-7-7 (try to increase the weight each set of seven)
Situps
3 x 1 minute - max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 75 meters (0:45 rest)
Bike 10 x 2k (0:45 rest)
Run 10 x 400 meters (0:45 rest)
Row 10 x 250 meters (0:45 rest)
Monday 7-30-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight every set of five)
Pushups
3 x max reps (2:00 recovery)
Conditioning:
5 rounds for time...
8 pullups
10 Burpees
12 swings (men 60 lbs, women 45 lbs)
Endurance:
Rest Day
Back Squats
5,5,5,5,5 (try to increase the weight every set of five)
Pushups
3 x max reps (2:00 recovery)
Conditioning:
5 rounds for time...
8 pullups
10 Burpees
12 swings (men 60 lbs, women 45 lbs)
Endurance:
Rest Day
Saturday 7-28-12
Skill & Strength:
Hanging Knee-2-Elbow
3 x max reps (2:00 recovery)
Dips
3 x max reps (2:00 recovery)
Conditioning:
For time...
30 Clean & Jerks
Endurance:
3 rounds...
5 min ON, 1:00 OFF
Hanging Knee-2-Elbow
3 x max reps (2:00 recovery)
Dips
3 x max reps (2:00 recovery)
Conditioning:
For time...
30 Clean & Jerks
Endurance:
3 rounds...
5 min ON, 1:00 OFF
Friday 7-27-12
Skill & Strength:
Ghd Situps
3 x 20 reps
Weighted Stepups
5 x 8 each leg (weight is althlete's choice)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 minute ON, 1:00 OFF
1 minute ON, 0:50 OFF
1 minute ON, 0:40 OFF
1 minute ON, 0:30 OFF
1 minute ON, 0:20 OFF
1 minute ON, 0:10 OFF
1 minute ON, 2:00 OFF
Ghd Situps
3 x 20 reps
Weighted Stepups
5 x 8 each leg (weight is althlete's choice)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 minute ON, 1:00 OFF
1 minute ON, 0:50 OFF
1 minute ON, 0:40 OFF
1 minute ON, 0:30 OFF
1 minute ON, 0:20 OFF
1 minute ON, 0:10 OFF
1 minute ON, 2:00 OFF
Thursday 7-26-12
OH Squats
2-2-2-2-2-2-2-2 (increase the weight each set inpossible)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
Row 500 meters
20 Burpees
Run 400 meters
Endurance:
Rest Day
2-2-2-2-2-2-2-2 (increase the weight each set inpossible)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
3 rounds for time...
Row 500 meters
20 Burpees
Run 400 meters
Endurance:
Rest Day
Wednesday 7-25-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 pullups
21 swings (men 50 lbs, women 35 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Rest Day
Conditioning:
5 rounds for time...
12 pullups
21 swings (men 50 lbs, women 35 lbs)
Run 400 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
Tuesday 7-24-12
Skill & Strength:
Push Press
5 x 3 reps
Conditioning:
For time....
100 jumping jacks
90 mountain climbers (45L/45R)
80 situps
70 supermans
60 steps of lunges
50 ball slams
40 wall ball
30 Burpees
20 pullups
10 dips
Endurance:
Pick a mode...
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 5 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 3k (3:00 rest)
Push Press
5 x 3 reps
Conditioning:
For time....
100 jumping jacks
90 mountain climbers (45L/45R)
80 situps
70 supermans
60 steps of lunges
50 ball slams
40 wall ball
30 Burpees
20 pullups
10 dips
Endurance:
Pick a mode...
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 5 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 3k (3:00 rest)
Monday 7-23-12
Skill & Strength:
Deadlifts
5 x 3 reps (maintain the highest possible total for all five sets)
Pushups
3 x max reps (2:00 recovery)
Side planks
2 x Max Time
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 0:30 OFF
*max distance
Deadlifts
5 x 3 reps (maintain the highest possible total for all five sets)
Pushups
3 x max reps (2:00 recovery)
Side planks
2 x Max Time
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 0:30 OFF
*max distance
Saturday 7-21-12
Skill & Strength:
Rest Day
Conditioning:
For time...
50 situps
50 SDHP
50 jump rope
50 OH Squats
50 pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Rest Day
Conditioning:
For time...
50 situps
50 SDHP
50 jump rope
50 OH Squats
50 pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Friday 7-20-12
Skill & Strength:
Deadlifts
5 x 5 reps (perform each set of 5 unbroken)
Conditioning:
21-15-9 for time...
Push Press (men 75 lbs women 50 lbs)
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Row (calories)
Endurance:
Pick a mode...
Swim 5 x 3 min ON, 1:00 OFF
Bike 5 x 7 min ON, 2:00 OFF
Run 5 x 6 min ON, 2:00 OFF
Row 5 x 5 min ON 1:30 OFF
Deadlifts
5 x 5 reps (perform each set of 5 unbroken)
Conditioning:
21-15-9 for time...
Push Press (men 75 lbs women 50 lbs)
SDHP (men 75 lbs, women 50 lbs)
Box Jumps
Row (calories)
Endurance:
Pick a mode...
Swim 5 x 3 min ON, 1:00 OFF
Bike 5 x 7 min ON, 2:00 OFF
Run 5 x 6 min ON, 2:00 OFF
Row 5 x 5 min ON 1:30 OFF
Thursday 7-19-12
Skill & Strength:
Cleans
8 x 2 reps (protect back, increase the weight each set if possible)
OH Squats
8 x 2 reps (increase the weight each set if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:45 rest)
Run 10 x 200 meters (0:30 rest)
Run 10 x 250 meters (0:30 rest)
Cleans
8 x 2 reps (protect back, increase the weight each set if possible)
OH Squats
8 x 2 reps (increase the weight each set if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:45 rest)
Run 10 x 200 meters (0:30 rest)
Run 10 x 250 meters (0:30 rest)
Wednesday 7-18-12
Skill & Strength:
Front Squats
5,5,5,5,5 (increase the load if possible every set of five reps)
GHD Situps
3 x 20 reps (perform each set unbroken and use weight if possible)
Conditioning:
4 rounds for time...
15 DB Squat Clean - (men 35 lbs, women 20 lbs)
12 pullups
Run 400 meters
Endurance:
Rest Day
Front Squats
5,5,5,5,5 (increase the load if possible every set of five reps)
GHD Situps
3 x 20 reps (perform each set unbroken and use weight if possible)
Conditioning:
4 rounds for time...
15 DB Squat Clean - (men 35 lbs, women 20 lbs)
12 pullups
Run 400 meters
Endurance:
Rest Day
Tuesday 7-17-12
Skill & Strength:
Rest Day
Conditioning:
AMRAP: 20 minutes
8 Push Press (men 75 lbs, women 50 lbs)
100 single jump rope
8 Burpees
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 5 miles
Row 5k
Rest Day
Conditioning:
AMRAP: 20 minutes
8 Push Press (men 75 lbs, women 50 lbs)
100 single jump rope
8 Burpees
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 5 miles
Row 5k
Monday 7-16-12
Skill & Strength:
Weighted Step-ups
5 x 6 each
Conditioning:
21-15-15-9 for time
Deadlifts - @ Body weight (scale if needed)
Pushups (feet on box if possible)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Weighted Step-ups
5 x 6 each
Conditioning:
21-15-15-9 for time
Deadlifts - @ Body weight (scale if needed)
Pushups (feet on box if possible)
Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON.
Saturday 7-14-12
Skill & Strength:
Back Squats
3,3,3,3,3 (increase the weight each set)
Pullups
3 x Max reps (2:00 recovery)
Conditioning:
For time...
10 strict pullups (no lipping)
15 pistols each (1-legged Squats)
30 push press (men 95 lbs, women 65 lbs)
40 pushups
50 steps Lunges
100 squats
Endurance:
Rest Day
Back Squats
3,3,3,3,3 (increase the weight each set)
Pullups
3 x Max reps (2:00 recovery)
Conditioning:
For time...
10 strict pullups (no lipping)
15 pistols each (1-legged Squats)
30 push press (men 95 lbs, women 65 lbs)
40 pushups
50 steps Lunges
100 squats
Endurance:
Rest Day
Friday 7-13-12
Skill & Strength:
Rest Day
Conditioning:
Buy In - 400 meter Run (7% incline)
Then,
21-15-15-9 for time...
Swings (men 55 lbs, women 35 lbs)
Pullups
Then,
Cash out - 400 meter Run (7% incline)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
Rest Day
Conditioning:
Buy In - 400 meter Run (7% incline)
Then,
21-15-15-9 for time...
Swings (men 55 lbs, women 35 lbs)
Pullups
Then,
Cash out - 400 meter Run (7% incline)
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes
Thursday 7-12-12
Skill & Strength:
Ghd Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
21-15-15-9 for time...
Row (calories)
DB thrusters (men 35 lbs, women 20 lbs)
Sprawl (Burpee but no pushup)
Endurance:
Pick a mode...
Swim 3 x 5:00 (2:00 recovery)
Bike 3 x 7:00 (2:00 recovery)
Run 3 x 6:00 (2:00 recovery)
Row 3 x 5:00 (2:00 recovery)
Ghd Situps
3 x 20 reps
Hip Extensions
3 x 20 reps
Conditioning:
21-15-15-9 for time...
Row (calories)
DB thrusters (men 35 lbs, women 20 lbs)
Sprawl (Burpee but no pushup)
Endurance:
Pick a mode...
Swim 3 x 5:00 (2:00 recovery)
Bike 3 x 7:00 (2:00 recovery)
Run 3 x 6:00 (2:00 recovery)
Row 3 x 5:00 (2:00 recovery)
Wednesday 7-11-12
Skill & Strength:
Deadlifts
5 x 5 reps (maintain highest load possible for all sets)
Push Press (maintain highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Swim 10 x 50 meters on the 1:30
Bike 10 x 1200 meters on the 3:00
Run 10 x 300 meters on the 1:00
Row 10 x 200 meters on the 1:00
Deadlifts
5 x 5 reps (maintain highest load possible for all sets)
Push Press (maintain highest load for all five sets)
Conditioning:
Rest Day
Endurance:
Swim 10 x 50 meters on the 1:30
Bike 10 x 1200 meters on the 3:00
Run 10 x 300 meters on the 1:00
Row 10 x 200 meters on the 1:00
Tuesday 7-10-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
3 x max reps (alternate sides)
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
3 x max reps (alternate sides)
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Monday 7-09-12
Skill & Strength:
Rest Day
Conditioning:
4 rounds of 5 Min ON, 1:00 OFF
30 Swings (men 50 lbs, women 35 lbs)
20 jumping lunges (10L/10R)
10 pushups
Endurance:
Pick a mode - Swim, Bike, Run, Rw
6 min ON, 3:00 OFF
8 min ON, 4:00 OFF
10 min ON
Rest Day
Conditioning:
4 rounds of 5 Min ON, 1:00 OFF
30 Swings (men 50 lbs, women 35 lbs)
20 jumping lunges (10L/10R)
10 pushups
Endurance:
Pick a mode - Swim, Bike, Run, Rw
6 min ON, 3:00 OFF
8 min ON, 4:00 OFF
10 min ON
Saturday 7-07-12
Skill & Strength:
Snatch
11 x 1 rep
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 1:00 OFF
*Max Distance
Snatch
11 x 1 rep
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 minute ON, 1:00 OFF
*Max Distance
Friday 7-06-12
Skill & Strength:
Push Press
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
2 x max time (alternate)
Conditioning:
3 rounds for time...
Run 800 meters
50 situps
50 Hip Extensions
Endurance:
Rest Day
Push Press
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
2 x max time (alternate)
Conditioning:
3 rounds for time...
Run 800 meters
50 situps
50 Hip Extensions
Endurance:
Rest Day
Thursday 7-05-12
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Cleans (men 115 lbs, women 75 lbs)
Dips
Burpees
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes
Rest Day
Conditioning:
21-15-9 for time...
Cleans (men 115 lbs, women 75 lbs)
Dips
Burpees
Endurance:
Pick a mode...
Swim 15 minutes
Bike 30 minutes
Run 25 minutes
Row 15 minutes
Wednesday 7-04-12
Skill & Strength:
Back Squats
7 x 5 reps (maintain the highest possible load for all seven sets)
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
Back Squats
7 x 5 reps (maintain the highest possible load for all seven sets)
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
Tuesday 7-03-12
Skill & Strength:
Weighted Step-ups
4 x 6 each
Ghd Situps
3 x 20 reps
Hip extensions
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
15 rounds
1 minute ON, 1:00 OFF
Weighted Step-ups
4 x 6 each
Ghd Situps
3 x 20 reps
Hip extensions
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
15 rounds
1 minute ON, 1:00 OFF
Monday 7-02-12
Skill & Strength:
OH Squats
2,2,2,2,2,2,2,2 (Try to increase the weight each set for all eight sets)
Tabata Situps: 20 sec ON, 10 sec OFF x 8 rounds
Conditioning:
4 Rounds or time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
OH Squats
2,2,2,2,2,2,2,2 (Try to increase the weight each set for all eight sets)
Tabata Situps: 20 sec ON, 10 sec OFF x 8 rounds
Conditioning:
4 Rounds or time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Rest Day
Saturday 6-30-12
Skill & Strength:
Weighted Step Ups
4 x 6 each
Pullups
3 x 8
Dips
3 x 8
Conditioning:
3 rounds of...
Bike 1 mile
50 situps
35 Swings - 30 lbs
20 mountain climbers
Endurance:
Pick a mode...
3 rounds...
Swim
200 meters, 0:30 rest
400 meters, 1:00 rest
Bike
1 mile, 0:30 rest
2 mile, 1:00 rest
Run
400 meters, 0:30 rest
800 meters, 1:00 rest
Row
500 meters, 0:30 rest
1k, 1:00 rest
Weighted Step Ups
4 x 6 each
Pullups
3 x 8
Dips
3 x 8
Conditioning:
3 rounds of...
Bike 1 mile
50 situps
35 Swings - 30 lbs
20 mountain climbers
Endurance:
Pick a mode...
3 rounds...
Swim
200 meters, 0:30 rest
400 meters, 1:00 rest
Bike
1 mile, 0:30 rest
2 mile, 1:00 rest
Run
400 meters, 0:30 rest
800 meters, 1:00 rest
Row
500 meters, 0:30 rest
1k, 1:00 rest
Friday 6-29-12
Skill & Strength:
Front Squat
7,7,7,7,7 (try to increase the weight each set)
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12 x 1 min (0:30 OFF)
Bike 12 x 2 min (0:30 OFF)
Run 12 x 1:30 (0:30 OFF)
Row 12 x 1 min (0:30 OFF)
Front Squat
7,7,7,7,7 (try to increase the weight each set)
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 12 x 1 min (0:30 OFF)
Bike 12 x 2 min (0:30 OFF)
Run 12 x 1:30 (0:30 OFF)
Row 12 x 1 min (0:30 OFF)
Thursday 6-28-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Hanging knees-2-elbow
3 x Max Reps (1:00 recovery)
Conditioning:
5 rounds for time...
Run 400 meters
50 squats
20 pushups
Endurance:
Rest Day
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Hanging knees-2-elbow
3 x Max Reps (1:00 recovery)
Conditioning:
5 rounds for time...
Run 400 meters
50 squats
20 pushups
Endurance:
Rest Day
Wednesday 6-27-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode...
Swim 12 min Time Trial
Bike 20 min Time Trial
Run 15 min Time Trial
Row 12 min Time Trial
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode...
Swim 12 min Time Trial
Bike 20 min Time Trial
Run 15 min Time Trial
Row 12 min Time Trial
Tuesday 6-26-12
Skill & Strength:
Step Ups
5 x 5 each leg (weighted as you choose)
Side Plank
3 x Max Time (alternate, minimal rest time)
Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups
Endurance:
Pick a mode...
Swim 5 x 200 meters (2:00 recovery)
Bike 5 x 3 miles (2:00 recovery)
Run 5 x 1200 meters (2:00 recovery)
Row 5 x 1500 meters (2:00 recovery)
Step Ups
5 x 5 each leg (weighted as you choose)
Side Plank
3 x Max Time (alternate, minimal rest time)
Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
30 Pullups
Endurance:
Pick a mode...
Swim 5 x 200 meters (2:00 recovery)
Bike 5 x 3 miles (2:00 recovery)
Run 5 x 1200 meters (2:00 recovery)
Row 5 x 1500 meters (2:00 recovery)
Monday 6-25-12
Skill & Strength:
Back Squats
5 x 5 reps (maintain same weight for all five sets)
Ghd situps
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
1 minute ON, 0:15 OFF
2 minutes ON, O:30 OFF
3 minutes ON, 0:45 OFF
4 minutes ON, 1:00 OFF
5 minutes ON
Back Squats
5 x 5 reps (maintain same weight for all five sets)
Ghd situps
3 x 20 reps
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
1 minute ON, 0:15 OFF
2 minutes ON, O:30 OFF
3 minutes ON, 0:45 OFF
4 minutes ON, 1:00 OFF
5 minutes ON
Saturday 6-23-12
Skill & Strength:
Rest Day
Conditioning:
For time...
30 Clean and Jerks
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Rest Day
Conditioning:
For time...
30 Clean and Jerks
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Friday 6-22-12
Skill & Strength:
GHD Situps
6 x 22 reps
Hip Extensions
6 x 22 reps
Conditioning:
6 Rounds for time...
6 Burpees - Box Jumps
22 Lunges
83 Jump Rope
Endurance:
For Max Distance...
Run 22 minutes
Bike 22 minutes
GHD Situps
6 x 22 reps
Hip Extensions
6 x 22 reps
Conditioning:
6 Rounds for time...
6 Burpees - Box Jumps
22 Lunges
83 Jump Rope
Endurance:
For Max Distance...
Run 22 minutes
Bike 22 minutes
Thursday 6-21-12
Skill & Strength:
OH Squats
3,3,3,3,3,3,3 (increase the load for all 7 sets)
Side planks
3 x max time
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 rounds...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
OH Squats
3,3,3,3,3,3,3 (increase the load for all 7 sets)
Side planks
3 x max time
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 rounds...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
Wednesday 6-20-12
Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Planks
2 x max time (1:00 recovery)
Conditioning:
Tabata - 20 sec ON, 0:10 OFF x 8 rounds
Pullups
Pushups
Situps
Squats
*complete all 8 rounds at each exercise before moving on
Endurance:
Rest Day
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Planks
2 x max time (1:00 recovery)
Conditioning:
Tabata - 20 sec ON, 0:10 OFF x 8 rounds
Pullups
Pushups
Situps
Squats
*complete all 8 rounds at each exercise before moving on
Endurance:
Rest Day
Tuesday 6-19-12
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile or Row 1000 meters
50 situps
40 steps Lunges
30 hanging knees-2-elbow
Endurance:
Pick a mode - swim, bike, run, row
20 minute Time Trial
Rest Day
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile or Row 1000 meters
50 situps
40 steps Lunges
30 hanging knees-2-elbow
Endurance:
Pick a mode - swim, bike, run, row
20 minute Time Trial
Monday 6-18-12
Skill & Strength:
Pullups
3 x Max Reps (2:00 recovery)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
AMRAP: 15 minutes
5 Burpees
10 SDHP (men 65 lbs, women 45 lbs)
15 Squats
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 2000 meters (2:00 recovery)
Pullups
3 x Max Reps (2:00 recovery)
Dips
3 x Max Reps (2:00 recovery)
Conditioning:
AMRAP: 15 minutes
5 Burpees
10 SDHP (men 65 lbs, women 45 lbs)
15 Squats
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 2000 meters (2:00 recovery)
Saturday 6-16-12
Skill & Strength:
Back Squats
5,5,5,5,5 (increase the weight each round)
Conditioning:
21-15-9 for time...
Deadlifts (men 155 lbs, women 95 lbs)
Pushups
Then,
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Endurance:
Rest Day
Back Squats
5,5,5,5,5 (increase the weight each round)
Conditioning:
21-15-9 for time...
Deadlifts (men 155 lbs, women 95 lbs)
Pushups
Then,
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pullups
Endurance:
Rest Day
Friday 6-15-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters
20 swings (men 50 lbs, women 35 lbs)
10 pushups
Endurance:
Pick a mode...
Swim 1 mile
Bike 12 miles
Run 4 miles
Row 6000 miles
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters
20 swings (men 50 lbs, women 35 lbs)
10 pushups
Endurance:
Pick a mode...
Swim 1 mile
Bike 12 miles
Run 4 miles
Row 6000 miles
Thursday 6-14-12
Skill & Strength:
Cleans
11 x 1 rep (try to increase the weight for each of the eleven sets)
Conditioning:
21-15-9 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Endurance:
Pick a mode - swim, bike, run, row
5 rounds of...
3 minutes ON, 1:00
Cleans
11 x 1 rep (try to increase the weight for each of the eleven sets)
Conditioning:
21-15-9 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Endurance:
Pick a mode - swim, bike, run, row
5 rounds of...
3 minutes ON, 1:00
Wednesday 6-13-12
Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the weight each set of five)
Weighted Step Ups
5 x 5 steps each side (how to weight is athletes choice)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
1 Min ON, 1:00 OFF
2 Min ON, 2:00 OFF
4 Min ON, 4:00 OFf
Push Press
5,5,5,5,5 (try to increase the weight each set of five)
Weighted Step Ups
5 x 5 steps each side (how to weight is athletes choice)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
1 Min ON, 1:00 OFF
2 Min ON, 2:00 OFF
4 Min ON, 4:00 OFf
Tuesday 6-12-12
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
Tabata (20 seconds ON, 0:10 OFf for 8 rounds
Hanging knees to elbow
Squats
Pushups
Situps
Lunges
(do all 8 rounds of the first exercise before moving on in the list)
Endurance:
Rest Day
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
Tabata (20 seconds ON, 0:10 OFf for 8 rounds
Hanging knees to elbow
Squats
Pushups
Situps
Lunges
(do all 8 rounds of the first exercise before moving on in the list)
Endurance:
Rest Day
Monday 6-11-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters or bike 800 meters
15 Overhead Squats (men 95 lbs, women 65 lbs)
Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
5 minute ON, 1:00 OFF
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters or bike 800 meters
15 Overhead Squats (men 95 lbs, women 65 lbs)
Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
5 minute ON, 1:00 OFF
Saturday 6-9-12
Skill & Strength:
Cleans
11 x 1 rep (try to increase the weight each set of 11)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 1 mile (1:00 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 (0:45 rest)
Cleans
11 x 1 rep (try to increase the weight each set of 11)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 1 mile (1:00 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 (0:45 rest)
Friday 6-8-12
Skill & Strength:
Deadlifts
8 x 2 reps (increase the weight each set)
Conditioning:
15 rounds for time...
5 pullups
10 pushups
15 Squats
Endurance:
Rest Day
Deadlifts
8 x 2 reps (increase the weight each set)
Conditioning:
15 rounds for time...
5 pullups
10 pushups
15 Squats
Endurance:
Rest Day
Thursday 6-7-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 Deadlifts (men 115 lbs, women 75 lbs)
9 Hang Squat Cleans (men 115 lbs, women 75 lbs)
6 Push Jerks (men 115 lbs, women 75 lbs)
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 5 miles
Row 6k
Rest Day
Conditioning:
5 rounds for time...
12 Deadlifts (men 115 lbs, women 75 lbs)
9 Hang Squat Cleans (men 115 lbs, women 75 lbs)
6 Push Jerks (men 115 lbs, women 75 lbs)
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 5 miles
Row 6k
Wednesday 6-6-12
Skill & Strength:
Pushups
3 x Max Reps (1:00 recovery)
Pullups
3 x 1 minute - Max Reps (2:00 recovery)
Conditioning:
21-15-9 for time...
Front Squats (men 100 lbs, women 75 lbs)
Hanging knees-2-elbow
Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 min ON, 1:00 OFF
Pushups
3 x Max Reps (1:00 recovery)
Pullups
3 x 1 minute - Max Reps (2:00 recovery)
Conditioning:
21-15-9 for time...
Front Squats (men 100 lbs, women 75 lbs)
Hanging knees-2-elbow
Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 min ON, 1:00 OFF
Tuesday 6-5-12
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
3 x max time (alternate)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 300 meters (3:00 recovery)
Bike 5 x 4 miles (3:00 recovery)
Run 5 x 1 mile (3:00 recovery)
Row 5 x 1500 meters (3:00 recovery)
Deadlifts
5 x 5 reps (maintain the highest possible load for all five sets)
Side Plank
3 x max time (alternate)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 5 x 300 meters (3:00 recovery)
Bike 5 x 4 miles (3:00 recovery)
Run 5 x 1 mile (3:00 recovery)
Row 5 x 1500 meters (3:00 recovery)
Monday 6-4-12
Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 swings (men 55 lbs, women 35 lbs)
12 pullups
Endurance:
Rest Day
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
21 swings (men 55 lbs, women 35 lbs)
12 pullups
Endurance:
Rest Day
Saturday 6-2-12
Skill & Strength:
Back Squats
5 x 5 reps (maintain highest load possible for all five sets)
Conditioning:
For time...
Run 800 meters or Row 1000 meters
50 pullups
100 pushups
150 squats
Run 800 meter or Row 1000 meters)
*partition the pullups, pushups, squats as needed
Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
5 min ON, 1:00 OFF
Back Squats
5 x 5 reps (maintain highest load possible for all five sets)
Conditioning:
For time...
Run 800 meters or Row 1000 meters
50 pullups
100 pushups
150 squats
Run 800 meter or Row 1000 meters)
*partition the pullups, pushups, squats as needed
Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
5 min ON, 1:00 OFF
Friday 6-1-12
Skill & Strength:
Ghd situps
3 x 20 reps
Hip extensions
3 x 20 reps
Pullups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
3 rounds...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
Ghd situps
3 x 20 reps
Hip extensions
3 x 20 reps
Pullups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
3 rounds...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
Thursday 5-31-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
5 rounds for time...
Row 500 meters
12 DB thrusters (men 30 lbs, women 20 lbs)
12 Burpees
Endurance:
Rest Day
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
5 rounds for time...
Row 500 meters
12 DB thrusters (men 30 lbs, women 20 lbs)
12 Burpees
Endurance:
Rest Day
Wednesday 5-30-12
Skill & Strength:
Rest Day
Conditioning:
Run 800 meters or Bike 1 mile
50 pullups
100 pushups
150 squats
Run 800 meters or bike 1 mile
*you can partition the pullups, pushups, and squats however you want)
Endurance:
Pick a mode...
Swim - 1000 meters
Bike - 10 miles
Run - 3 miles
Row - 5k
Rest Day
Conditioning:
Run 800 meters or Bike 1 mile
50 pullups
100 pushups
150 squats
Run 800 meters or bike 1 mile
*you can partition the pullups, pushups, and squats however you want)
Endurance:
Pick a mode...
Swim - 1000 meters
Bike - 10 miles
Run - 3 miles
Row - 5k
Tuesday 5-29-12
Skill & Strength:
Weighted Lunges
3 x 10 steps each Leg (weighted as necessary)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Thrusters (men 85 lbs, Women 60 lbs)
21 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON.
Weighted Lunges
3 x 10 steps each Leg (weighted as necessary)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Thrusters (men 85 lbs, Women 60 lbs)
21 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON.
Monday 5-28-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the load for each set of 5)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Swim 10 x 75 meters (1:00 recovery)
Bike 10 x 400 meters (1:00 recovery)
Run 10 x 300 meters (1:00 recovery)
Row 10 x 250 meters (1:00 recovery)
Back Squats
5,5,5,5,5 (try to increase the load for each set of 5)
Pullups
3 x max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance:
Swim 10 x 75 meters (1:00 recovery)
Bike 10 x 400 meters (1:00 recovery)
Run 10 x 300 meters (1:00 recovery)
Row 10 x 250 meters (1:00 recovery)
Saturday 5-26-12
Skill & Strength:
Rest Day
Conditioning:
50-40-30-20-10 for time...
Jump Rope x 2
Situps
Endurance:
Pick a mode...
Swim 12 minutes
Bike 30 minutes
Run 20 minutes
Row 15 minutes
Rest Day
Conditioning:
50-40-30-20-10 for time...
Jump Rope x 2
Situps
Endurance:
Pick a mode...
Swim 12 minutes
Bike 30 minutes
Run 20 minutes
Row 15 minutes
Friday 5-25-12
Skill & Strength:
Overhead Squats (OH Squats)
2,2,2,2,2,2,2,2 (try to increase the weight for each of the eight sets)
Conditioning:
3 Rounds for time...
Run 800 meters or Bike 1 mile, or Row 1000 meters
50 situps
50 Hip Extensions
Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 recovery)
Bike 4 x 3 miles (3:00 recovery)
Run 4 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
Overhead Squats (OH Squats)
2,2,2,2,2,2,2,2 (try to increase the weight for each of the eight sets)
Conditioning:
3 Rounds for time...
Run 800 meters or Bike 1 mile, or Row 1000 meters
50 situps
50 Hip Extensions
Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 recovery)
Bike 4 x 3 miles (3:00 recovery)
Run 4 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
Thursday 5-24-12
Skill & Strength:
Pullups
3 x Max Reps (1:00 recovery)
Planks
3 x Max Time (0:30 recovery)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds
1 minute ON, 0:30 OFF
Pullups
3 x Max Reps (1:00 recovery)
Planks
3 x Max Time (0:30 recovery)
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds
1 minute ON, 0:30 OFF
Wednesday 5-23-12
Skill & Strength:
Push Press
5 x 3 reps (maintain the highest load possible for all 5 sets)
Conditioning:
5 rounds for time...
12 Deadlifts (men 155 lbs, women 95 lbs)
20 GHD Situps
12 each Steps OH walking lunges (men 25 lbs, women 15 lbs)
Endurance:
Rest Day
Push Press
5 x 3 reps (maintain the highest load possible for all 5 sets)
Conditioning:
5 rounds for time...
12 Deadlifts (men 155 lbs, women 95 lbs)
20 GHD Situps
12 each Steps OH walking lunges (men 25 lbs, women 15 lbs)
Endurance:
Rest Day
Tuesday 5-22-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 pullups
Endurance:
Pick a mode - swim, bike, run, row
15 minute time trial
Rest Day
Conditioning:
5 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 pullups
Endurance:
Pick a mode - swim, bike, run, row
15 minute time trial
Monday 5-21-12
Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the load every round)
Pushups
3 x Max Reps (1:00 recovery)
Conditioning:
4 rounds for time...
12 Dips
21 Squats
Bike 1 mile
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 min ON, 1:00 OFF
Front Squats
5,5,5,5,5 (try to increase the load every round)
Pushups
3 x Max Reps (1:00 recovery)
Conditioning:
4 rounds for time...
12 Dips
21 Squats
Bike 1 mile
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds of...
5 min ON, 1:00 OFF
Saturday 5-19-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x max reps (1:00 recovery)
Conditioning:
5 rounds for time...
50 steps Lunges
21 GHD Situps
12 Pullups
Endurance:
Rest Day
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x max reps (1:00 recovery)
Conditioning:
5 rounds for time...
50 steps Lunges
21 GHD Situps
12 Pullups
Endurance:
Rest Day
Friday 5-18-12
Skill & Strength:
Rest Day
Conditioning:
5 rounds for time...
12 Deadlifts (men 135, women 90 lbs)
9 Burpees
12 Box Jumps
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
Rest Day
Conditioning:
5 rounds for time...
12 Deadlifts (men 135, women 90 lbs)
9 Burpees
12 Box Jumps
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
Thursday 5-17-12
Skill & Strength:
Back Squats
5 x 5 reps (maintain the highest weight possible for all 5 reps)
Conditioning:
21-15-15-9 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 4 x 400 meters (2:00 recovery)
Bike 4 x 4 miles (3:00 recovery)
Run 4 x 1 mile (3:00 recovery)
4 x 1000 meters (2:00 recovery)
Back Squats
5 x 5 reps (maintain the highest weight possible for all 5 reps)
Conditioning:
21-15-15-9 for time...
Thrusters (men 90 lbs, women 60 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 4 x 400 meters (2:00 recovery)
Bike 4 x 4 miles (3:00 recovery)
Run 4 x 1 mile (3:00 recovery)
4 x 1000 meters (2:00 recovery)
Wednesday 5-16-12
Skill & Strength:
Pullups
3 x Max Reps (1:00 recovery)
Dips
3 x Max Reps (1:00 recovery)
Squats
3 x 1 minute - Max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 1 mile (1:00 recovery)
Run 10 x 200 meters (0:45 recovery)
Row 10 x 250 meters (0:45 recovery)
Pullups
3 x Max Reps (1:00 recovery)
Dips
3 x Max Reps (1:00 recovery)
Squats
3 x 1 minute - Max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 1 mile (1:00 recovery)
Run 10 x 200 meters (0:45 recovery)
Row 10 x 250 meters (0:45 recovery)
Tuesday 5-15-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken and weighted if possible)
Hip Extension
3 x 20 reps (perform each set unbroken and weighted if possible)
Conditioning:
For time...
50 Back Squats (men 115 lbs, women 85 lbs)
40 pullups
30 push press (men 115 lbs, women 85 lbs)
50 Front Squats (men 85 lbs, women 60 lbs)
40 pullups
30 push press (men 85 lbs, women 60 lbs)
50 OH Squats (men 65 lbs, women 45 lbs)
40 pullups
30 push press (men 65 lbs, women 45 lbs)
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform each set unbroken and weighted if possible)
Hip Extension
3 x 20 reps (perform each set unbroken and weighted if possible)
Conditioning:
For time...
50 Back Squats (men 115 lbs, women 85 lbs)
40 pullups
30 push press (men 115 lbs, women 85 lbs)
50 Front Squats (men 85 lbs, women 60 lbs)
40 pullups
30 push press (men 85 lbs, women 60 lbs)
50 OH Squats (men 65 lbs, women 45 lbs)
40 pullups
30 push press (men 65 lbs, women 45 lbs)
Endurance:
Rest Day
Monday 5-14-12
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
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
Saturday 5-12-12
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)
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 5-11-12
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
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 5-10-12
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
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 5-9-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Hip Extensions
3x20 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)
Row 7 x 300 meters (30 sec rest)
GHD Situps
3 x 20 reps (perform sets unbroken, use weight if possible)
Hip Extensions
3x20 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)
Row 7 x 300 meters (30 sec rest)
Tuesday 5-8-12
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
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 5-7-12
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
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
Saturday 5-5-12
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
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 5-4-12
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
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 5-3-12
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
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
Wednesday 5-2-12
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
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 5-1-12
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
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
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
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
7 minutes ON, 2 minutes OFF
Monday 4-30-12
Skill & Strength:
Back Squats
5 x 5 reps (increase load for each set of five)
Pullups
3 x max reps (1:30 OFF)
Conditioning:
Rest
Endurance:
Pick a mode - swim, bike, run, row
10 Rounds of...
2 minutes ON, 1:00 OFF
Back Squats
5 x 5 reps (increase load for each set of five)
Pullups
3 x max reps (1:30 OFF)
Conditioning:
Rest
Endurance:
Pick a mode - swim, bike, run, row
10 Rounds of...
2 minutes ON, 1:00 OFF
Sunday 4-29-12
Skill & Strength:
Press
5RM (find a five rep max for the press)
Conditioning:
50-40-30-20-10 for time...
Situps
Double Underes (singles is x 3)
Endurance:
Rest Day
Press
5RM (find a five rep max for the press)
Conditioning:
50-40-30-20-10 for time...
Situps
Double Underes (singles is x 3)
Endurance:
Rest Day
Saturday 4-28-12
Skill & Strength:
Rest Day
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
Rest Day
Conditioning:
21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial
Friday 4-27-12
Skill & Strength:
Deadlift
5RM (find a five rep max for the deadlift)
Conditioning:
3 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1k (2:00 rest)
Row 3 x 1200 meters (2:00 rest)
Deadlift
5RM (find a five rep max for the deadlift)
Conditioning:
3 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1k (2:00 rest)
Row 3 x 1200 meters (2:00 rest)
Thursday 4-26-12
Skill & Strength:
Back Squats
5RM (work up to an unbroken 5 Rep Max)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 20 x 25 meters (1:00 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (1:00 rest)
Back Squats
5RM (work up to an unbroken 5 Rep Max)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 20 x 25 meters (1:00 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (1:00 rest)
Wednesday 4-25-12
Skill & Strength:
Front Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Conditioning:
3 rounds of...
Run 800 meters or Row 1000 meters
21 pushups
21 box jumps
Endurance:
Rest Day
Front Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Conditioning:
3 rounds of...
Run 800 meters or Row 1000 meters
21 pushups
21 box jumps
Endurance:
Rest Day
Tuesday 4-24-12
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 4 miles
Row 5000 meters
Rest Day
Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters
Endurance:
Pick a mode...
Swim 1 mile
Bike 15 miles
Run 4 miles
Row 5000 meters
Monday 4-23-12
Skill & Strength:
Back Squat
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
3 rounds for time...
Run 400 meters
15 thrusters (men 75 lbs, women 50 lbs)
12 Pullups
9 Burpees
Conditioning:
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 1:30 OFF
6 min ON.
Back Squat
5 x 5 reps (maintain the highest load possible for all five sets)
Conditioning:
3 rounds for time...
Run 400 meters
15 thrusters (men 75 lbs, women 50 lbs)
12 Pullups
9 Burpees
Conditioning:
2 min ON, 1:00 OFF
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 1:30 OFF
6 min ON.
Saturday 4-21-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform unbroken and weighted if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken and weighted if possible)
Conditioning:
5 Rounds for time...
15 Deadlifts (men 95 lbs, women 65 lbs)
12 Front Squats (men 95 lbs, women 65 lbs)
9 Handstand Pushups
20 Box Jumps
Endurance:
Rest Day
GHD Situps
3 x 20 reps (perform unbroken and weighted if possible)
Hip Extensions
3 x 20 reps (perform each set unbroken and weighted if possible)
Conditioning:
5 Rounds for time...
15 Deadlifts (men 95 lbs, women 65 lbs)
12 Front Squats (men 95 lbs, women 65 lbs)
9 Handstand Pushups
20 Box Jumps
Endurance:
Rest Day
Friday 4-20-12
Skill & Strength:
Rest Day
Conditioning:
3 Rounds for time...
Run 400 meters
21 Thrusters (men 75, women 50 lbs)
12 Jumping Lunges (12L/12R)
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Rest Day
Conditioning:
3 Rounds for time...
Run 400 meters
21 Thrusters (men 75, women 50 lbs)
12 Jumping Lunges (12L/12R)
Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute Time Trial
Thursday 4-19-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
35 Swings (men 50 lbs, women 35 lbs)
20 pullups
Endurance:
Pick a mode...
Swim 2 x 800 meters (3:00 rest)
Bike 2 x 6 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 2000 meters (3:00 rest)
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
35 Swings (men 50 lbs, women 35 lbs)
20 pullups
Endurance:
Pick a mode...
Swim 2 x 800 meters (3:00 rest)
Bike 2 x 6 miles (3:00 rest)
Run 2 x 2 miles (3:00 rest)
Row 2 x 2000 meters (3:00 rest)
Wednesday 4-18-12
Skill & Strength:
Deadlifts
6 x 5 reps (maintain the heaviest load possible for all six sets)
Planks
3 x max time (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 rounds for max distance...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Rest 2:00
Deadlifts
6 x 5 reps (maintain the heaviest load possible for all six sets)
Planks
3 x max time (1:00 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
2 rounds for max distance...
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Rest 2:00
Tuesday 4-17-12
Skill & Stregnth:
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Bask Squats (men 135 lbs, women 95 lbs)
Pullups
Box Jumps
Endurance:
Rest Day
Push Press
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
10-9-8-7-6-5-4-3-2-1 for time...
Bask Squats (men 135 lbs, women 95 lbs)
Pullups
Box Jumps
Endurance:
Rest Day
Monday 4-16-12
Skill & Strength:
Rest Day
Conditioning:
For time...
5 Muscle Ups (15 pullups/ 15 Dips)
10 SDHP (men 75 lbs, women 50 lbs)
4 Muscle Ups (12 pullups/ 12 dips)
10 SDHP
3 Muscle Ups (9 Pullups/ 9 Dips)
10 SDHP
2 Muslce Ups (6 pullups/ 6 dips)
10 SDHP
1 Muscle Up (3 pullups/ 3 dips)
10 SDHP
Endurance:
Pick a mode...
Swim 3 x 400 meters (2:00 recovery)
Bike 3 x 4 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1000 meters (2:00 recovery)
Rest Day
Conditioning:
For time...
5 Muscle Ups (15 pullups/ 15 Dips)
10 SDHP (men 75 lbs, women 50 lbs)
4 Muscle Ups (12 pullups/ 12 dips)
10 SDHP
3 Muscle Ups (9 Pullups/ 9 Dips)
10 SDHP
2 Muslce Ups (6 pullups/ 6 dips)
10 SDHP
1 Muscle Up (3 pullups/ 3 dips)
10 SDHP
Endurance:
Pick a mode...
Swim 3 x 400 meters (2:00 recovery)
Bike 3 x 4 miles (2:00 recovery)
Run 3 x 1200 meters (2:00 recovery)
Row 3 x 1000 meters (2:00 recovery)
Saturday 4-14-12
Skill & Strength:
Front Squat
5 Rep Max
Planks
3 x max time (0:30 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 400 meters (0:30 recovery)
Run 10 x 200 meters (0:30 recovery)
Row 10 x 150 meters (0:30 recovey$
Front Squat
5 Rep Max
Planks
3 x max time (0:30 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 recovery)
Bike 10 x 400 meters (0:30 recovery)
Run 10 x 200 meters (0:30 recovery)
Row 10 x 150 meters (0:30 recovey$
Friday 4-13-12
Skill & Strength:
GHD situps
3 x 20 reps (unbroken and weighted)
Hip Extensions
3 x 20 reps (unbroken and weighted)
Conditioning:
3 rounds for time...
Row 750 meters
21 Swings (men 50 lbs, women 35 lbs)
21 DBL DB thrusters (men 25 lbs, women 15 lbs)
12 Dips
Endurance:
Rest Day
GHD situps
3 x 20 reps (unbroken and weighted)
Hip Extensions
3 x 20 reps (unbroken and weighted)
Conditioning:
3 rounds for time...
Row 750 meters
21 Swings (men 50 lbs, women 35 lbs)
21 DBL DB thrusters (men 25 lbs, women 15 lbs)
12 Dips
Endurance:
Rest Day
Thursday 4-12-12
Skill & Strength:
Rest Day
Conditioning:
For time...
30 Back Squats (men 115, women 75 lbs)
Run 1 mile or Row 2000 meters
30 Pullups
Conditioning:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1:00 OFF
Rest Day
Conditioning:
For time...
30 Back Squats (men 115, women 75 lbs)
Run 1 mile or Row 2000 meters
30 Pullups
Conditioning:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
5 minutes ON, 1:00 OFF
Wednesday 4-11-12
Skill & Strength:
Pullups
3 x max reps (1:00 rest)
Side Plank
3 x max time 1:00 recovery, alternate sides)
Conditioning:
4 Rounds for time...
Run 400 meters
50 Squats
25 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON, 1:00 OFF
5 min ON.
Pullups
3 x max reps (1:00 rest)
Side Plank
3 x max time 1:00 recovery, alternate sides)
Conditioning:
4 Rounds for time...
Run 400 meters
50 Squats
25 Pushups
Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON, 1:00 OFF
5 min ON.
Tuesday 4-10-12
Skill & Strength:
Sumo Deadlift
5 Rep Max
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds
1 Min On, 1:00 OFF
Sumo Deadlift
5 Rep Max
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds
1 Min On, 1:00 OFF
Monday 4-9-12
Skill & Strength:
GHD Situps
3 x 25 reps (perform set unbroken and weighted if possible)
Hip Extensions
3 x 25 reps (perform each set unbroken and weighted if possible)
Conditioning:
3 Rounds for time...
Row 1000 meters
12 Thrusters (men 85 lbs, women 55 lbs)
15 Burpees
Endurance:
Rest Day
GHD Situps
3 x 25 reps (perform set unbroken and weighted if possible)
Hip Extensions
3 x 25 reps (perform each set unbroken and weighted if possible)
Conditioning:
3 Rounds for time...
Row 1000 meters
12 Thrusters (men 85 lbs, women 55 lbs)
15 Burpees
Endurance:
Rest Day
Saturday 4-7-12
Skill & Strength:
Push Press
5,5,5,5,5 (increase the weight each set)
Conditioning:
For time...
50 Pullups
Run 400 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 800 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 400 meters
50 Pullups
Endurance:
Pick a mode...
Swim 5 x 200 meters (0:90 recovery)
Bike 5 x 1.5 miles (2:00 recovery)
Run 5 x 800 metes (0:90 recovery)
Row 5 x 1000 meters (0:90 recovery)
Push Press
5,5,5,5,5 (increase the weight each set)
Conditioning:
For time...
50 Pullups
Run 400 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 800 meters
21 Thrusters (men 95 lbs, women 65 lbs)
Run 400 meters
50 Pullups
Endurance:
Pick a mode...
Swim 5 x 200 meters (0:90 recovery)
Bike 5 x 1.5 miles (2:00 recovery)
Run 5 x 800 metes (0:90 recovery)
Row 5 x 1000 meters (0:90 recovery)
Friday 4-6-12
Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five reps)
Push Press
3,3,3,3,3 (try to increase the weight for each set of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 0:30 OFF
*Max Distance
Deadlifts
5,5,5,5,5 (try to increase the weight for each set of five reps)
Push Press
3,3,3,3,3 (try to increase the weight for each set of three reps)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Rounds of...
30 seconds ON, 0:30 OFF
*Max Distance
Thursday 4-5-12
Skill & Strength:
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
21-15-9 for time...
Front Squats (men 115 lbs, women 75 lbs)
Burpees
Pullups
Endurance:
Rest Day
Front Squats
5 x 5 reps (maintain highest possible load for all five sets)
Conditioning:
21-15-9 for time...
Front Squats (men 115 lbs, women 75 lbs)
Burpees
Pullups
Endurance:
Rest Day
Wednesday 4-4-12
Skill & Strength:
Rest Day
Conditioning:
5 Rounds of...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
10 Hanging Knees-2-Elbow
1 min - Plank
Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 3 miles
Row 5k
Rest Day
Conditioning:
5 Rounds of...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 SDHP (men 75 lbs, women 50 lbs)
10 Hanging Knees-2-Elbow
1 min - Plank
Endurance:
Pick a mode...
Swim 1k
Bike 10 miles
Run 3 miles
Row 5k
Tuesday 4-3-12
Skill & Strength:
Pullups
3 x max reps (1:00 recovery)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
5 Rounds for time...
15 OH Squats (men 85 lbs, women 55 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Round of...
5 min ON, 1:00 OFF
Pullups
3 x max reps (1:00 recovery)
Situps
3 x 1 min - max reps (1:00 recovery)
Conditioning:
5 Rounds for time...
15 OH Squats (men 85 lbs, women 55 lbs)
Run 400 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Round of...
5 min ON, 1:00 OFF
Monday 4-2-12
Skill & Strength:
Deadlift
5 x 5 reps (maintain the heaviest load possible for all five sets)
Pushups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:45 rest)
Bike 10 x 1 mile (0:45 rest)
Run 8 x 400 meters (0:45 rest)
Row 8 x 300 meters (0:45 rest)
Deadlift
5 x 5 reps (maintain the heaviest load possible for all five sets)
Pushups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:45 rest)
Bike 10 x 1 mile (0:45 rest)
Run 8 x 400 meters (0:45 rest)
Row 8 x 300 meters (0:45 rest)
Saturday 3-31-12
Skill & Strength
Rest Day
Conditioning:
5 Rounds for time...
Run 400 meters
50 Squats
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 4 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)
Rest Day
Conditioning:
5 Rounds for time...
Run 400 meters
50 Squats
Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 4 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)
Friday 3-30-12
Skill & Strength:
Front Squats
5 x 6 reps (maintain the highest load for all five sets)
Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 situps
50 hip extensions
Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 rest)
Bike 3 x 4 miles (3:00 rest)
Run 3 x 1200 meters (3:00 rest)
Row 3 x 1000 meters (3:00 rest)
Front Squats
5 x 6 reps (maintain the highest load for all five sets)
Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 situps
50 hip extensions
Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 rest)
Bike 3 x 4 miles (3:00 rest)
Run 3 x 1200 meters (3:00 rest)
Row 3 x 1000 meters (3:00 rest)
Thursday 3-29-12
Skill & Strength:
Pushups
3 x max reps (1:00 recovery)
Pullups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
30 seconds ON, 1:00 OFF
*Max effort
Pushups
3 x max reps (1:00 recovery)
Pullups
3 x max reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
30 seconds ON, 1:00 OFF
*Max effort
Wednesday 3-28-12
Skill & Strength:
Push Press
5RM
Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Push Press
5RM
Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups
Endurance:
Rest Day
Tuesday 3-27-12
Skill & Strength:
Rest Day
Conditioning:
5 Rounds for time...
Lunge 30 steps
20 GHD Situps
12 Pullups
Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 5 miles
Row 5k
Rest Day
Conditioning:
5 Rounds for time...
Lunge 30 steps
20 GHD Situps
12 Pullups
Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 5 miles
Row 5k
Monday 3-26-12
Skill & Strength:
Deadlifts
6 x 5 reps (maintain the highest load possible for all six sets)
Conditioning:
21-15-9 for time...
Handstand Pushups
Dips
Pushups
Endurance:
Pick a mode...
Swim 4 x 3 min ON, 1:00 OFF
Bike 4 x 5 min ON, 2:00 OFF
Run 4 x 4 min ON, 1:00 OFF
Row 4 x 4 min ON, 1:00 OFF
Deadlifts
6 x 5 reps (maintain the highest load possible for all six sets)
Conditioning:
21-15-9 for time...
Handstand Pushups
Dips
Pushups
Endurance:
Pick a mode...
Swim 4 x 3 min ON, 1:00 OFF
Bike 4 x 5 min ON, 2:00 OFF
Run 4 x 4 min ON, 1:00 OFF
Row 4 x 4 min ON, 1:00 OFF
Saturday 3-24-12
Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the load each round)
Conditioning:
21-15-9 for time...
Deadlifts @ Body weight
Burpees
Endurance:
Rest Day
Back Squats
5,5,5,5,5 (try to increase the load each round)
Conditioning:
21-15-9 for time...
Deadlifts @ Body weight
Burpees
Endurance:
Rest Day
Friday 3-23-12
Skill & Strength:
Rest Day
Conditioning:
Crossfit 12.5 Open WOD
AMRAP: 7 minutes
3 Thrusters (men 100 lbs, women 65 lbs)
3 Chest-2-Bar (c2b) pullups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
...
(continue until the seven minute are up)
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Rest Day
Conditioning:
Crossfit 12.5 Open WOD
AMRAP: 7 minutes
3 Thrusters (men 100 lbs, women 65 lbs)
3 Chest-2-Bar (c2b) pullups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
...
(continue until the seven minute are up)
Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
Thursday 3-22-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
21-15-9 for time...
Front Squats (men 100 lbs, women 70 lbs)
Box Jumps
Dips
Endurance:
Pick a mode - Swim, Bike, Run, ROw
5 Rounds of...
3 minutes ON, 1:00 OFF
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)
Conditioning:
21-15-9 for time...
Front Squats (men 100 lbs, women 70 lbs)
Box Jumps
Dips
Endurance:
Pick a mode - Swim, Bike, Run, ROw
5 Rounds of...
3 minutes ON, 1:00 OFF
Wednesday 3-21-12
Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:15 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:15 rest)
Row 10 x 250 meters (0:15 rest)
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:15 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:15 rest)
Row 10 x 250 meters (0:15 rest)
Tuesday 3-20-12
Skill & Strength:
Push Press
5 x 5 reps (maintain the heaviest load possible for all 5 sets)
Pushups
3 x max reps (1:30 recovery)
Conditioning:
21-15-9 for time...
Hang Power Clean (men 95 lbs, women 65 lbs)
Front Squats (men 95 lbs, women 65 lbs)
Dips
Endurance:
Rest Day
Push Press
5 x 5 reps (maintain the heaviest load possible for all 5 sets)
Pushups
3 x max reps (1:30 recovery)
Conditioning:
21-15-9 for time...
Hang Power Clean (men 95 lbs, women 65 lbs)
Front Squats (men 95 lbs, women 65 lbs)
Dips
Endurance:
Rest Day
Monday 3-19-12
Skill & Strength:
Rest
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
15 Pullups
9 Burpees
Endurance;
Pick a mode...
Swim 5 x 200 meters (2:00 OFF)
Bike 5 x 2 miles (2:00 OFF)
Run 5 x 800 meters (2:00 OFF)
Row 5 x 600 meters (2:00 OFF)
Rest
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
15 Pullups
9 Burpees
Endurance;
Pick a mode...
Swim 5 x 200 meters (2:00 OFF)
Bike 5 x 2 miles (2:00 OFF)
Run 5 x 800 meters (2:00 OFF)
Row 5 x 600 meters (2:00 OFF)
Saturday 3-17-12
Skill & Strength:
Deadlifts
5RM
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 300 meters (0:30 rest)
Deadlifts
5RM
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 300 meters (0:30 rest)
Friday 3-16-12
Skill & Strength:
Dips
3 x max reps
Pullups
3 x max reps
Conditioning:
For time...
150 Wall Ball (men 15 lbs, women 12 lbs)
Row 50 calories
25 Pullups
25 Dips
Endurance:
Rest Day
Dips
3 x max reps
Pullups
3 x max reps
Conditioning:
For time...
150 Wall Ball (men 15 lbs, women 12 lbs)
Row 50 calories
25 Pullups
25 Dips
Endurance:
Rest Day
Thursday 3-15-12
Skill & Strength:
Rest Day
Conditioning:
For time...
25 Pullups
Run 400 meters
21 Thrusters (men 80, women 55 lbs)
Run 800 meters
21 Thrusters
Run 400 meters
25 Pullups
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 10k
Rest Day
Conditioning:
For time...
25 Pullups
Run 400 meters
21 Thrusters (men 80, women 55 lbs)
Run 800 meters
21 Thrusters
Run 400 meters
25 Pullups
Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 10k
Wednesday 3-14-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform unbroken, and weighted if possible)
Hip Extensions
3 x 20 reps (perform unbroken and weighted if possible)
Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats
Endurance:
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 7 miles (3:00 rest)
Run 2 x 1.5 miles (3:00 rest)
Row 2 x 2k (3:00 rest)
GHD Situps
3 x 20 reps (perform unbroken, and weighted if possible)
Hip Extensions
3 x 20 reps (perform unbroken and weighted if possible)
Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats
Endurance:
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 7 miles (3:00 rest)
Run 2 x 1.5 miles (3:00 rest)
Row 2 x 2k (3:00 rest)
Tuesday 3-13-12
Skill & Strength:
Push Press
5 Rep Max
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 1 min OFF
Push Press
5 Rep Max
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 1 min OFF
Monday 3-12-12
Skill & Strength:
Back Squats
3,3,3,3,3,3,3 (try to increase the load each set)
Conditioning:
4 Rounds for time...
10 Swings (men 60 lbs, women 40 lbs)
20 Pushups
30 Squats
Run 400 meters
Endurance:
Rest Day
Back Squats
3,3,3,3,3,3,3 (try to increase the load each set)
Conditioning:
4 Rounds for time...
10 Swings (men 60 lbs, women 40 lbs)
20 Pushups
30 Squats
Run 400 meters
Endurance:
Rest Day
Saturday 3-10-12
Skill & Strength:
Push Press
5 x 5 reps (maintain the same weight for all five sets)
Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 Min ON, 2:00 OFF
Push Press
5 x 5 reps (maintain the same weight for all five sets)
Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 Min ON, 2:00 OFF
Friday 3-9-12
Skill & Strength:
Deadlifts
7 x 3 reps (maintain the heightest load possible for all seven sets)
Pushups
3 x Max Reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, row, run
12 rounds of...
40 seconds ON, 0:20 OFF
Deadlifts
7 x 3 reps (maintain the heightest load possible for all seven sets)
Pushups
3 x Max Reps (1:00 recovery)
Conditioning:
Rest Day
Endurance:
Pick a mode - swim, bike, row, run
12 rounds of...
40 seconds ON, 0:20 OFF
Thursday 3-8-12
Skill & Strength:
Side plank
3 x max time (1:00 recovery, alternate directions)
Conditioning:
"Crossfit 12.3"
AMRAP: 18 minutes
15 Box Jumps (men 24", women 20")
12 Push Press (men 115 lbs, women 75 lbs)
9 Toes-2-Bar
*scale down if necessary!
Endurance:
Rest Day
Side plank
3 x max time (1:00 recovery, alternate directions)
Conditioning:
"Crossfit 12.3"
AMRAP: 18 minutes
15 Box Jumps (men 24", women 20")
12 Push Press (men 115 lbs, women 75 lbs)
9 Toes-2-Bar
*scale down if necessary!
Endurance:
Rest Day
Wednesday 3-7-12
Skill & Strength:
Rest Day
Conditioning:
4 Rounds for time...
Bike 800 meters or Row 500 meters or Run 400 meters
15 Burpees
Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 2 miles
Row 3000 meters
Rest Day
Conditioning:
4 Rounds for time...
Bike 800 meters or Row 500 meters or Run 400 meters
15 Burpees
Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 2 miles
Row 3000 meters
Tuesday 3-6-12
Skill & Strength:
GHD Situps
3 x 20 reps (perform set unbroken and with weight if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and with weight if possible)
Conditioning:
5 rounds for time...
12 Front Squats (men 135 lbs, women 95 lbs)
12 Dips
Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
6 min ON, 2:00 OFF
GHD Situps
3 x 20 reps (perform set unbroken and with weight if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and with weight if possible)
Conditioning:
5 rounds for time...
12 Front Squats (men 135 lbs, women 95 lbs)
12 Dips
Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
6 min ON, 2:00 OFF
Monday 3-5-12
Skill & Strength:
Thrusters
5RM - (work your way up to the highest possible weight for five unbroken reps)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 25 meters (0:30 rest)
Bike 10 x 1k (0:30 rest)
Run 10 x 300 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)
Thrusters
5RM - (work your way up to the highest possible weight for five unbroken reps)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 10 x 25 meters (0:30 rest)
Bike 10 x 1k (0:30 rest)
Run 10 x 300 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)
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