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)

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

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

Sunday 10-28-12

Rest Day

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

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

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

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)

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

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

Sunday 10-21-12

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)

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

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

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

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

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)

Sunday 10-14-12

Rest Day

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

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.

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

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

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

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)

Sunday 10-7-12

Rest Day

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

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

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)

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)

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

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