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
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.
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