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)
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
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