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
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
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