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
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