Wednesday 11-20-13

Mobility:

Chest, Lats, Rhomboids, calves

Skill & Strength:

Side Plank

3 x max time (alternate, minimal rest

Superman holds 

3 x 1 minute ON, 0:20 OFF

Weighted Lunge

4 x 10 each leg

Conditioning:

Rest Day

Endurance:

Row 7:00

Bike 10-20 minutes 

Run 2-3 miles

Tuesday 11-19-13

Mobility:

Chest, lats, traps

Skill & Strength:

Single arm DB row

3 x 10 each arm

Cable chop

3 x 15 each side

Squat (front or back)

5 x 7 reps

Conditioning:

3 rounds...

Run 800 meters

15 DB Thrusters (men 30 lbs, women 15 lbs)

15 slam ball

30 situps

Endurance:

Rest Day

Monday 11-18-13

Mobility:

Lats, chest, Rhomboids

Skill & Strength:

Dips

3 x 10-12 reps

Tabata: 20 sec ON, 10 sec OFF x 12 rounds

V-sit hold

Isometric Squat

Bulgarian Squat

4 x 10 each leg

Conditioning:

Row 5:00

Then,

2 rounds...

40 steps lunges

30 wall ball

20 sprawls

10 push-ups

Endurance:

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

Friday 11-15-13

Mobility:

Chest, lats, Rhomboids 

Skill & Strength:

Single arm press (from lunge position - hold weight in opposite arm of forward leg)

3 x 7-10 reps

Russian twist

3 x 30 sec ON, 15 sec OFF

Coosak Squat

4 x 8 each leg

Conditioning:

20-16-16-12 reps

Lunges (hold DBs at side) - (men 25 lbs, women 15 lbs)

Manmakers (10-8-8-6 reps) - (men 25 lbs, women 15 lbs)

Pike Situps

Endurance:

Run

3 x 5:00 ON, 1:00 OFF

Max distance

Thursday 11-14-13

Mobility:

Chest, Lats, IT bands

Skill & Strength:

Pull-ups

3 x 10 reps

Side Plank 

3 x max time (alternate sides)

Deadlifts (BB or DB)

4 x 8-10 reps

Conditioning:

3 rounds...

Run 800 meters

50 situps

50 supermans

25 Squat jumps

Endurance:

Rest Day

Wednesday 11-13-13

Mobility:

Chest, Lats, Calves

Skill & Strength:

Dips 

3 x 10-12 reps

Cable chops

3 x 15 reps

Bulgarian Squats

4 x 10 each leg

Conditioning:

Rest Day

Endurance;

Row 5:00

Bike 5-7 miles

Run 1-2 miles (Incline 0-2%)

Tuesday 11-12-13

Mobility: 

Chest, lats, traps

Skill & Strength;

Windmills

3 x 10-12 reps

Tabata: 20 sec ON, 10 sec OFF x 6 rounds each - alternate

Plank

Hollow rock

Front Squats

5 x 5 reps

Conditioning:

4-5 rounds...

Run 400 meters

30 steps of Lunges

20 situps

10 slam ball

Endurance:

Rest Day

Monday 11-11-13

Mobility:

Lats, chest, Rhomboids

Skill & Strength:

Pull-ups

3 x 6-10 reps

Mountain climbers (make sure hips and shoulders are inline - slight hollow rock position)

3 x 30 sec ON, 20 sec OFF

Weighted Stepup

4 x 10 each leg

Conditioning;

3-4 rounds...

Bike 800 meters (2:00) or run 400 meters

21 Goblet squats (men 50, women 35 lbs)

15 Plyo skaters each side

9 sprawls

Endurance:

Run

2:00 ON, 1:00 OFF

3:00 ON, 1:15 OFF

4:00 ON, 1:30 OFF

5:00 ON, 1:45 OFF

6:00 ON.

Friday 11-8-13

Mobility:

Chest, Lats, Rhomboids

Skill & Strength:

Single arm press (from bottom of lunge position)

4 x 5 each arm

Situps

Tabata: 20 sec ON, 10 sec OFF x 5 rounds each (alternate)

Situps

Planks

Weighted Stepups

5 x 5-8 reps each leg

Conditioning:

3-4 rounds...

Run 400 meters or bike 800 meters (2:00)

20 skaters (20L/20R)

10 MB Push-ups (5L/5R)

20 wall ball

Endurance:

12 rounds...

Row 1:00 ON, 0:30 OFF

Max calories

Thursday 11-7-13

Mobility:

Lats, chest, IT bands

Skill & Strength:

Weighted Seated Row

3 x 12 reps

Russian Twist

3 x 40 sec ON, 20 sec OFF - max reps

Deadlift (light perfect form)

3 x 7-10 reps

Conditioning:

4-5 rounds...

Run 400 meters or Bike 800

Meters (about 2:00)

20 steps reverse Lunge (men 20 lbs, women 12 lbs)

15 slam ball

10 pike situps

Endurance:

Rest Day

Wednesday 11-6-13

Mobility:

Lats, Chest, Rhomboids

Skill & Strength:

Tabata: 20 sec ON, 10 sec OFF x 5 rounds each - alternate between

Plank

Hollow rocks

Coosak Squat

4 x 8 each side 

Conditioning:

Rest Day

Endurance:

Run 800 meters (incline 5-7%)

Bike 5-7 miles

Run 1-2 miles (incline 0-3%)

Tuesday 11-5-13

Mobility:

Traps, IT bands, calves

Skill & Strength:

Cable Chops

3 x 15 each side

Dips

3 x 10 reps

Back Squats

5 x 5 reps

Conditioning:

4 rounds...

Run 600 meters (0.37 miles)

40 situps 

20 swings (men 50 lbs, women 35 lbs)

Endurance:

Rest Day

Monday 11-4-13

Mobility:

Lat, chest, Rhomboids

Skill & Strength:

Pull-ups

3 x 10 reps

Side Plank

2 x max time (alternate)

Single leg DL

4 x 8 each leg

Conditioning;

For time...

100 single Jump ropes

50 situps

20 wall ball

75 jump rope

35 situps

15 wall ball

50 jump rope

20 situps

10 wall ball

25 jump rope 

Endurance:

5 x 3:00 ON, 1:00 OFF

Start w/ incline at 0. Increase by 1 level every interval.

 

Monday 11-4-13

After experimenting with the programming of our exercises, I'm going to start updating again. Expect the format to be a bit more complex. 

MONDAY MOJO:

"If you don't invest very much, defeats don't hurt very much and winning isn't very sweet." - Dick Vermiel 

Tuesday 9-17-13

Skill & Strengh:

Front Squats

7 x 3 reps (pause one second at the bottom)

Dips

3 x max reps (2:00 rest)

Plank

2 x max time (1:00 rest)

Conditioning:

Rear Day

Endurance:

Pick a mode...

Swim 

3 x 5:00 ON, 1:00 OFF

Bike 

3 x 7:00 ON, 2:00 OFF

Run 

3 x 6:00 ON, 1:30 OFF

Row 

3 x 5:00 ON, 1:15 OFF

Tuesday 9-17-13

Skill & Strength:

Front Squats

7 x 3 reps (pause one second at the bottom)

Dips

3 x max reps (2:00 rest)

Plank

2 x max time (1:00 rest)

Conditioning:

Rear Day

Monday 9-16-13

Skill & Strength:

Push press

Build to find a 3 rep max (RM)

*as much as you can handle for three consecutive reps

Conditioning:

For time...

21 Deadlifts @ BW

Run 800 meters

15 Deadlifts @ BW

Run 800 meters

9 Deadlifts @ BW

Run 800 meters

Endurance:

Rest Day

Sunday 9-15-13

Rest Day

Saturday 9-14-13

From CF 2.0

3 rounds...

Carry: 100 meters out farmers carry (men 40 lbs, women 25 lbs)

Calorie row (men 20 Cals, women 15 Cals)

15 Thrusters (men 95 lbs, women 65 lbs)

24 steps lunges (men 40 lbs. women)

20 SDHP (men 75 lbs, women 55 lbs)

Friday 9-13-13

Skill & Strength:

Snatch

11 x 1 rep

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 300 meters (2:00 rest)

Bike 3 x 3 miles (2:00 rest)

Run 3 x 1 mile (2:00 rest)

Row 3 x 1200 meters (2:00 rest)

Thursday 9-12-13

Skill & Strength:

Single Leg Deadlift

3 x 10 each leg

Handstand hold

3 x max time (2:00 recovery)

Conditioning:

3 rounds...

Run 400 meters

12 push-ups

20 squats

12 knees-2-elbow

Row 500 meters

Endurance:

Rest Day

Wednesday 9-11-13

Skill & Strength:

Rest Day

Conditioning:

5 rounds for time...

12 OH Squats (men 95 lbs, women 65 lbs)

Run 400 meters

Endurance:

Pick a mode - Swim, Bike, Run, Row

25 minute time trial

Tuesday 9-10-13

Skill & Strength:

Push Press

5 x 3 reps (maintain the highest load possible for all five sets)

Conditioning:

3 rounds...

10 pull-ups

20 push-ups

30 sit-ups

40 swings (men 50 lbs, women 35 lbs)

50 Squats

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 1:15 ON, 0:35 OFF

Monday 9-9-13

Skill & Strength:

Front Squats

5 x 5 reps (hold at bottom for a second)

Dips

3 x max reps (2:00 recovery)

Side Plank

3 x max time (alternate - no rest)

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 300 meters (1:30 rest)

Bike 3 x 2 miles (1:30 rest)

Run 3 x 1 mile (1:30 rest)

Row 3 x 1200 meters (1:30 rest)

Sunday 9-8-13

Rest Day

Saturday 9-7-13

2.0 class WOD

Run 400 meters

Then,

15-12-12-9 reps

Hang power clean + overhead (men 95 lbs.m, women 65 lbs)

Toes-2-bar

Then,

Run 400 meters

Then,

15-12-12-9 reps

Swings (men 50 lbs, women 35 lbs)

Push-ups

Then,

Run 400 meters

Friday 9-6-13

Skill & Strength:

Single leg Dradlift (w/DBs)

5 x 8 each leg

Side Plank

3 x max time (alternate, no rest)

Conditioning:

4 rounds...

Run 400 meters

21 swings (men 50 lbs, women 45 lbs)

12 pull-ups

Endurance:

Pick a mode - swim, bike, run, row

10 rounds....

1 min ON, 0:30 OFF

Max distance

Thursday 9-5-13

Skill & Strength:

Push Press

5 x 5 reps (maintain same weight for all five sets)

GHD Sit-ups

3 x 20 reps

Hip Extensions 

3 x 20 reps

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 600 meters (2:00 rest)

Bike 3 x 2 miles (2:00 rest)

Run 3 x 1k (2:00 rest)

Row 3 x 800 meters (2:00 rest)

Wednesday 9-4-13

Skill & Strength:

Deadlifts

5 x 5 reps (maintain the same weight for all five sets)

Dips

3 x max reps (2:00 recovery)

Conditioning:

3 rounds for time...

Run 400 meters

15 Burpees

Row 500 meters

Endurance:

Rest Day

Tuesday 9-3-13

Skill & Strength:

Rest Day

Conditioning:

15-12-9 reps...

Front Squats (men 115 lbs, women 75 lbs)

Pull-ups

Then,

15-12-9 reps

Swings (men 50 lbs, women 35 lbs)

Burpees

Endurance:

Pick a mode - swim, bike, run, row

20 minute time trial

Monday 9-2-13

Skill & Strength:

Back Squats

5 x 3 reps (keep all sets at the same weight)

Conditioning:

21-15-15-9 reps for time...

Hanging knees-2-elbow

Push-ups

Sit-ups

Squat jumps

Endurance:

Pick a mode...

Swim 10 x 100 meters (0:30 rest)

Bike 8 x 1 mile (1:00 rest)

Run 8 x 400 meters (0:45 rest)

Row 8 x 400 meters (0:30 rest)

Sunday 9-1-13

Rest Day

Wednesday 7-31-13

Skill & Strength:

Rest Day

Conditioning:

5 rounds...

Run 400 meters

15 OH squats (men 75 lbs, women 50 lbs)

15 pike Sit-ups

Endurance:

Pick a mode...

Swim 20 minutes

Bike 35 minutes

Run 30 minutes

Row 25 minutes 

Tuesday 7-30-13

Skill & Strength:

Back Squats

5,5,5,5,5 (try to increase the load each set)

Conditioning:

3 rounds for time...

Run 400 meters

21 Burpees

Row 500 meters

Endurance:

Pick a mode - swim, bike, run, row

10 rounds...

1 minute ON, 1:00 OFF

Max distance

Monday 7-29-13

Skill & Strength:

Front Squats

Find a 5 rep max (all five reps have to be continuous)

Pull-ups

3 x max reps (2:00 recovery)

Sit-ups

3 x 1 minute - max reps

Conditioning:

Rest Day

Endurance:

Pick a mode - swim, bike, run, row

5 min ON, 2:30 OFF

6 min ON, 3:00 OFF

7 min ON, 3:30 OFF

8 min ON.

Sunday 7-28-13

Rest Day

Saturday 7-27-13

Saturday challenge: 

Run 800 meters

Then,

8-10 rounds...

15 swings - 53/35

1 Front Squats - 115/75 (add a rep every round)

1 push press - 115/75 (add a rep every round)

1 push-up (add a rep every round)

1 pull-up (add a rep every round)

Then,

After all rounds are complete...

100 Abmat Sit-ups.

Time stops after sit-ups

Friday 7-26-13

Skill & Strength:

Squats

10 x 2 reps

Skill & Strength:

5 rounds for time...

5 Deadlifts (men 225 lbs, women 135 lbs)

10 Burpees

Endurance:

Pick a mode - swim, bike, run, row

12 rounds

90 seconds ON, 0:30 OFF

Thursday 7-25-13

Skill & Strength:

Snatch

11 x 1 rep

Practice gymnastics - HSPU, pull-ups

Etc.

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 400 meters (3:00 rest)

Bike 3 x 4 miles (3:00 rest)

Run 3 x 2 miles (3:00 rest)

Row 3 x 3k (3:00 rest)

Wednesday 7-24-13

Skill & Strength:

Clean 11 x 1

Practice gymnastics - HSPU, pull-ups

Et.

Conditioning:

Row 1000 meters

Then,

5 rounds...

12 thrusters (men 95 lbs, women 65 lbs)

15 pull-ups

Endurance:

Rest Day

Tuesday 7-23-13

Skill & Strength:

Rest Day

Conditioning:

21-18-15-12-9-6-3 reps

Push Press (men 75 lbs, women 50 lbs)

Sit-ups x 2 (42, 36, 30, etc...)

Box jumps

Endurance:

Pick a mode...

Swim 1200 meters

Bike 10 miles

Run 4 miles

Row 6k

Monday 7-22-13

Skill & Strength:

Front Squat

5,5,5,5,5 (increase the load every set if possible)

Pull-ups

3 x max reps (2:00 recovery)

Conditioning:

3 rounds for time...

Run 400 meters

21 Swings (men 55 lbs, women 35 lbs)

15 Push-ups

9 hanging knees-2-elbow

Endurance:

Pick a mode...

Swim 12 x 1 min ON, 1:00 OFF

Bike 15 x 1 min ON, 1:00 OFF

Run 12 x 1 min ON, 1:00 OFF

Row 12 x 1 min ON, 1:00 OFF

Sunday 7-21-13

Rest Day

Saturday 7-20-13

CrossFit 2.0 Saturday WOD:
3 rounds of...
3:00 AMRAP at each station

2:00 between each cycle

Station A
9 Deadlifts - 135/95
6 hang Squat Cleans
3 shoulders to OH
... 
Station B
21 Wall Ball
12 Knees-2-elbow

Station C
7 Burpees 2for1
15 Box Jumps

Friday 7-19-13

Skill & Strength:

Rest Day

Conditioning:

5 rounds for time...

5 pull-ups

10 push-ups

15 squats

Then,

5 rounds for time...

5 SDHP (men 75 lbs, women 50 lbs)

10 Thrusters (men 75 lbs, women 50 lbs)

15 Sit-ups

Then,

Run 800 meters

Endurance:

Pick a mode - Swim, Bike, Run, Row

30 minute time trial

Thursday 7-18-13

Skill & Strength:

Deadlifts

7 x 3 reps (maintain highest load for all seven sets)

Sit-ups

3 x 90 sec - max reps (2:00 recovery)

Conditioning:

4 rounds for time...

Run 400 meters

21 Box Jumps

12 Burpees

Endurance:

Pick a mode...

Swim 12 x 50 meters every 60 sec

Bike 15 x 400 meters on the 60 sec

Run 12 x 200 meters on the minute

Row 12 x 150 meters on the minute

Wednesday 7-17-13

Skill & Strength:

Thrusters 

8 x 2 reps (maintain the highest load possible for all eight sets)

Knees-2-elbow

3 x max reps (2:00 recovery)

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 7:00 ON, 2:00 OFF

Bike 3 x 10:00 ON, 2:00 OFF

Run 3 x 9:00 ON, 2:00 OFF

Row 3 x 8:00 ON, 2:00 OFF

Tuesday 7-16-13

Skill & Strength:

Deadlifts 

5,5,5,5,5 (try to increase the load each set)

Dips 

3 x max reps (2:00 rest)

Conditioning:

10! (10-9-8-7-6-6-4-3-2-1 reps for time)...

Box Jumps

Knees-2-elbow

DB Thrusters (men 25 lbs, women 15 lbs)

Endurance:

Rest Day

Monday 7-15-13

Skill & Strength:

Rest Day

Conditioning:

For time...

Run 800 meters

30 thrusters (men 65 lbs, women 45 lbs)

40 Deadlifts (men 135 lbs, women 95 lbs)

30 push-ups

40 SDHP (men 65 lbs, women 45lbs)

30 Overhead Sit-ups (men 25 lbs, women 15 lbs)

40 knees-2-elbow

Endurance:

Pick a mode...

Swim 1000 meters

Bike 7 miles

Run 3 miles

Row 5k

Sunday 7-14-13

Rest Day

Saturday 7-13-13

Skill & Strength:

Press

5 x 5 reps (maintain greatest load possible for all five sets)

Sit-ups

3 x 1 minute - max reps (2:00 recovery)

Conditioning:

Rest Day

Endurance:

Pick a mode - Swim, Bike, Run, Row

7 rounds...

3 min ON, 1:00 OFF

Friday 7-12-13

Skill & Strength:

Overhead Squats

5,5,5,5,5 (increase the load each set)

Push-ups

3 x 20 reps (1:00 recovery)

Conditioning:

3 rounds for time...

Run 400 meters

30 Swings (men 50 lbs, women 35 lbs)

30 Box Jumps

Endurance:

Rest Day

Thursday 7-11-13

Skill & Strength:

Rest Day

Conditioning:

4 cycles...

5 min ON, 1:00 OFF

5 Thrusters (men 75 lbs, women 50 lbs)

10 knees-2-elbow

15 sit-ups

20 swings (men 50 lbs, women 35 lbs)

Endurance:

Pick a mode...

Swim 20 min

Bike 40 min

Run 30 min

Row 25 min

Wednesday 7-10-13

Skill & Strength:

Deadlift

5 x 7 reps (maintain the highest load possible for all 5 sets)

Push-ups

3 x max reps (2:00 recovery)

Conditioning:

3 rounds for time...

Run 400 meters

20 Burpees

Row 500 meters

Endurance:

Pick a mode...

Swim 10 x 50 meters on the 1:10

Bike 10 x 400 meters on the 1:30

Run 10 x 200 meters on the 1:00

Row 10 x 250 meters on the 1:30

Tuesday 7-9-13

Skill & Strength:

Back Squats

5 x 5 reps

Pull-ups

3 x max reps (2:00 rest)

Supermans

3 x 1:00 ON, 30 sec OFF

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 600 meters (2:00 rest)

Bike 3 x 3 miles (2:00 rest)

Run 3 x 1 mile (2:00 rest)

Row 3 x 2000 meters (2:00 rest)

Monday 7-8-13

Skill & Strength:

Weighted Lunges

4 x 10 steps each side (hold DBs at side)

Superman hold

3 x 45 sec ON, 0:15 OFF

Sit-ups

3 x 1 min - max reps (1:00 recovery)

Conditioning;

4 rounds for time...

Run 400 meters

21 swings (men 50 lbs, women 35 lbs)

12 Dips

Endurance:

Rest Day

Tuesday 7-2-13

Skill & Strength:

Rest Day

Conditioning:

15 push-ups

7 SDHP (men 95 lbs, women 65 lbs)

12 push-ups

7 SDHP 

9 push-ups

7 SDHP

6 push-ups

7 SDHP

3 push-ups

Then,

20 Squat Jumps

7 Knees-2-Elbow

16 Squat Jumps

7 Knees-2-Elbow

12 Squat Jumos

7 Knees-2-Elbow

8 Squat Jumps

7 Knees-2-Elbow

4 Squat Jumps

Endurance:

Pick a mode - Swim, Bike, Run, Row

5 min ON, 1:00 OFF

7 min ON, 2:00 OFF

9 min ON.

Monday 7-1-13

Skill & Strength:

Weighted Step-ups

4 x 8 each leg

Sit-ups

3 x 1 Minute - max reps

Conditioning:

4 rounds for time...

Run 400 meters

12 Thrusters (men 95 lbs, women 65 lbs)

12 Burpees

Endurance:

Pick a mode - Swim, Bike, Run, Row

12 rounds...

1 minute ON, 1:00 OFF

Monday 6-10-13

Skill & Strength:

Deadlifts

5 x 5 reps (maintain the highest load for all five sets)

Dips

3 x max reps (2:00 rest)

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 7:00 ON, 2:00 OFF

Bike 3 x 9:00 ON, 3:00 OFF

Run 3 x 8:00 ON, 2:00 OFF

Row 3 x 8:00 ON, 2:00 OFF

Sunday 6-9-13

Rest Day

Saturday 6-8-13

Skill & Strength:

Rest Day

Conditioning:

3 x 6 Min ON, 2:00 OFF

Run 400 meters

21 Box Jumps

12 Hanging Knees-2-elbow

Endurance:

Pick a mode - Swim, Bike, Run, Row

30 Minutes Time Trial

Friday 6-7-13

Skill & Strength:

Back Squats

3,3,3,3,3 (try to increase the load each set)

Conditioning:

21-15-15-9 reps for time...

Thrusters (men 75 lbs, women 55 lbs)

Swings (men 50 lbs, women 35 lbs)

Pull-ups

Endurance:

Pick a mode...

Swim 10 x 1 min ON, 1:00 OFF

Bike 10 x 2 min ON, 1:00 OFF

Run 10 x 90 sec ON, 1:00 OFF

Row 10 x 75 sec ON, 1:00 OFF

Thursday 6-6-13

Skill & Strength:

Clean pulls

7 x 3 reps (maintain the highest load possible for all seven sets of three - 1:00 recovery)

Ghd Sit-ups

3 x 20 reps

Hip Extension

3 x 20 reps

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 5 x 5 min ON, 1:00 OFF

Bike 4 x 8 min ON, 2:00 OFF

Run 4 x 7 min ON, 1:39 OFF

Row 5 x 5 min ON, 1:00 OFF

Wednesday 6-5-13

Skill & Strength:

Push Press

5,5,5,5,5 (try to increase the load each set of five)

Hanging knees-2-elbow

3 x max reps (2:00 recovery)

Conditioning:

3 rounds for time...

Run 400 meters

Row 500 meters

Endurance:

Rest Day

Tuesday 6-4-13

Skill & Strength:

Rest Day

Conditioning:

3 rounds for time...

10 Burpees

20 Box Jumps

10 pull-ups

30 Squats

Endurance:

Pick a mode...

Swim 1000 meters

Bike 8 miles

Run 3 miles

Row 4k

Monday 6-3-13

Skill & Strength: 

Back Squats 

5,5,5,5,5 (try to increase the weight each set of five) 

Situps 3 x 1:00 - Max reps (1:00 recovery) 

 Conditioning: 

21-15-15-9 reps for time... 

Thrusters (men 75 lbs, women 50 lbs) 

Swings (men 50 lbs, women 35 lbs) 

Hanging Knees-2-elbow 

 Endurance: 

Pick a mode - Swim, Bike, Run, Row 

3 min ON, 1:00 OFF 

6 min ON, 2:00 OFF 

9 min ON.

Back in Action

Sorry for the absence guys. We are back in action. Here we go....

Monday 5-20-13

"Back On Track" 

Skill & Strength: 

Weighted Step-ups 3 x 10 each Leg 

Pullups 3 x max reps (2:00 recovery) 

Conditioning: 

3 Rounds for time... 

Run 400 meters uphill (incline 3-5%) 

21 Front Squats - 95/65 lbs 

15 HR Pushup (lift hands off the ground while at the bottom of the pushup 

9 Hanging Knees-2-Elbow 

 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

Friday 5-10-13

Skill & Strength:

Rest Day

Conditioning:

50-40-30-20-10 reps for time...

Box jumps

Squats

Sit-ups

Single DB Ground-2-Overhead (men 30 lbs, women 20 lbs) (25L/25R, 20L/20R, etc)

Endurance:

Pick a mode...

Swim 15 minutes

Bike 40 minutes

Run 25 minutes

Row 20 minutes

Thursday 5-9-13

Skill & Strength:

Press

7 x 3 reps

Sit-ups

3 x 1 minute - max reps

Conditioning:

3 rounds for time...

Run 400 meters

21 swings (men 50 lbs, women 35 lbs)

12 pull-ups

Endurance:

Pick a mode - Swim, Bike, Run, Row

10 rounds...

1 min ON, 1:00 OFF

*max distance 

Wednesday 5-8-13

Skill & Strength:

Snatch

11 x 1 rep

Conditioning:

Rest Day

Endurance:

Pick a mode...

Swim 3 x 300 meters

Bike 3 x 2 miles

Run 3 x 1200 meters

Row 3 x 1500 meters

Tuesday 5-7-13

Skill & Strength:

Deadlifts

7 x 3 reps

Push-ups

3 x max reps

Conditioning:

Row 1000 meters

50 DB Thrusters (men 25 lbs, women 15 lbs)

30 pull-ups

Endurance:

Rest Day

Monday 5-6-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 Burpees
10 pull-ups
15 swings (men 50 lbs, women 35 lbs)
20 squat jumps
25 sit-ups


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k

Sunday 5-5-13

Rest Day

Saturday 5-4-13

Skill & Strength:
Snatch
11 x 1 rep


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 min ON, 1:00 OFF

Friday 5-3-13

Skill & Strength:
Front Squats
5 x 5 reps (maintain highest load possible for all five sets)
Pull-ups
3 x max reps (2:00 rest)


Conditioning:
3 rounds for time...
Run 800 meters or bike 1 mile
50 sit-ups
50 supermans
25 squat jumps


Endurance:
Rest Day

Thursday 5-2-13

Skill & Strength:
Rest Day


Conditioning:
3 cycles of...
5 min ON, 1:00 OFF
5 Front Squats (men 115 lbs, women 75 lbs)
10 push-ups
12 box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial

Wednesday 5-1-13

Skill & Strength:
Push-ups
3 x Max reps (2:00 recovery)
Knees-2-Elbow
3 x max reps (2:00 recovery)

Conditioning:
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pull-ups
Squat Jumps (men 75 lbs, women 50 lbs)


Ensue ace:
Pick a mode - Swim, Bike, Run, Row
6 rounds...
3 min ON, 1:00 OFF
Max distance

Tuesday 4-30-13

Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load possible for all five sets)
Dips
3 x max reps (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF

Monday 4-29-13

Skill & Strength:
Back Squat
3,3,3,3,3 (try to increase the weight each set of three)
Sit-ups
3 x 1 Minute - max reps (2:00 recovery)

Conditioning:
5 rounds for time...
Bike 1 mile
21 squat jumps
12 push-ups


Endurance:
Rest Day

Sunday 4-28-13

Rest Day

Saturday 4-27-13

Skill & Strength:
Snatch
11 x 1 (build to heavy single)


Conditioning:
For time...
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 0:30 OFF

Friday 4-26-13

Skill & Strength:
Thrusters
5 x 3 reps (maintain the heaviest weight possible for all five sets)
Hanging knees-2-Elbow
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON, 1:00 OFF
5 min ON.
Max distance

Thursday 4-25-13

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the load each set)
Dips
3 x max reps (2:00 recovery)


Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
50 Sit-ups
50 Hip Extensions


Endurance:
Rest Day

Wednesday 4-24-13

Skill & Strength:
Rest Day


Conditioning:
5:00 max reps - Squats
4:00 max reps - Box Jumps
3:00 max reps - Burpees
2:00 max reps - pull-ups
1:00 max reps - push-ups


Endurance:
Pick a mode...
Swim 12 minutes
Bike 20 minutes
Run 18 minutes
Row 15 minutes

Tuesday 4-23-13

Skill & Strength:
Deadlifts
6,5,5,3,3,2 (increase the weight each set if possible - build to heavy double)


Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 jumping Lunges (6L/6R)
6 Burpees


Endurance:
Pick a mode...
Swim 10 x 30 seconds ON, 0:15 OFF
Bike 10 x 1 minute ON, 0:30 OFF
Run 10 x 40 seconds ON, 0:20 OFF
Row 10 x 30 seconds ON, 0:20 OFF

Monday 4-22-13

Skill & Strength:
Overhead Squat
8 x 2 reps (maintain the greatest load possible for all eight sets)
Sit-ups
3 x 1 minute - max reps


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
3:00 ON, 1:30 OFF
Max distance

Sunday 4-21-13

Rest Day

Saturday 4-20-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 pull-ups
5 Dips
5 each 1 leg Squat (pistol)
15 Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial

Friday 4-19-13

Skill & Strength:
Push Press
5 x 3 reps (use as heavy as load as possible for all five sets)


Conditioning:
4 sets of:
4 minutes ON, 1:00 OFF
Complete 1 round...
20 steps of Lunges
15 knees-2-elbow
15 Burpees
10 Thrusters (men 75 lbs, women 50 lbs)
*if there is extra time before the four minutes are up, it is earned extra rest time.
**rest 1 minute between sets
***set begins with the lunges


Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 200 meters (0:30 rest)
Row 15 x 200 meters (0:30 rest)

Thursday 4-18-13

Skill & Strength:
Weighted Step-ups
4 x 8 each leg
Hanging Knees-2-elbow
3 x max reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 4 x 6:00 ON, 2:00 OFF
Bike 4 x 9:00 ON, 2:00 OFF
Run 4 x 8:00 ON, 2:00 OFF
Row 4 x 8:00 ON, 2:00 OFF

Wednesday 4-17-13

Skill & Strength:
Single Leg Deadlift (perfect form, tension should be in hamstrings, not lower back)
3 x 10 reps
Dips
3 x Max Reps (2:00 rest)


Conditioning:
5 rounds for time...
Run.400 meters or Bike 800 meters
20 jumping Lunges
30 sit-ups
15 push-ups


Endurance:
Rest Day

Tuesday 4-16-13

Skill & Strength:
Rest Day


Conditioning:
4 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Burpees
21 Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial

Monday 4-15-13

Skill & Strength:
Back Squat
3,3,3,3,3 (try to increase the load for each set of three)


Conditioning:
50-40-30-20-10 for time...
Steps of Linges
Sit-up
Push-ups
Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
2-3 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

Sunday 4-14-13

Rest Day

Saturday 4-13-13

Skill & Strength:
Snatch
11 x 1 (build to a heavy single)


Conditioning:
21-15-9-21-15-9 for time...
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups


Endurance:
Rest Day

Friday 4-12-13

FRIDAY FINISHER:
"The essential thing in life is not conquering but fighting well." -Pierre de Coubertin

Skill & Strength:
Rest Day


Conditioning:
4 rounds for time...
Run 400 meters
20 Swings (men 50 lbs, women 35 lbs)
10 knees-2-elbow


Endurance:
Pick a mode...
Swim 1k
Bike 8 miles
Run 3 miles
Row 3k

Thursday 4-11-13

Skill & Strength:
Push Press
5 Rep Max (build up to as heavy as possible for 5 reps - maintain good form)


Conditioning:
5 rounds...
Every 4 minutes:
10 pull-ups
20 Push-ups
30 sit-ups
40 squats
*restart with pull-ups each time no matter if you finish or not.


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
90 seconds ON, 0:30 OFF
*max distance

Wednesday 4-10-13

Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate, no rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 5:00 ON, 1:00 OFF
Bike 3 x 8:00 ON, 1:00 OFF
Run 3. 7:00 ON, 1:00 OFF
Row 3 x 6:00 ON, 1:00 OFF

Tuesday 4-9-13

Skill & Strength:
Weighted Step-ups
4 x 8 each leg
Pull-ups
3 x max reps (2:00 recovery)
Sit-ups
3 x 1 minute - max reps (1:00 recovery)


Conditioning:
4 rounds for time...
Run 400 meters or bike 800 meters
30 steps Linges
20 SDHP (men 75 lbs, women 50 lbs)


Endurance:
Rest Day

Monday 4-8-13

MONDAY MOJO:
"One of the most important keys to Success is having the discipline to do what you know you should do, even when you dont feel like doing it." -Annonymous


Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
30 steps Lunges
20 Sit-ups
10 Thrusters (men 90 lbs, women 60 lbs)


Endurance:
Pick a mode...
Swim 15 minutes
Bike 25 minutes
Run 21 minutes
Row 20 minutes

Sunday 4-7-13

Rest Day

Saturday 4-6-13

Skill & Strength:
Cleans
15 x 1 rep every 60 seconds
*perfect consistent mechanics is the goal here
Handstand hold
3 x max time (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1500 meters (2:00 rest)

Friday 4-5-13

FRIDAY FINISHER:
"
Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny." - Aristotle

Skill & Strength:
Overhead Squats
8 x 2 reps
Ghd Sit-ups
3 x 20 reps

Conditioning:
3 rounds for time...
Row 500 meters
12 clapping push-ups
21 Squats
Run 400 meters


Endurance:
Rest Day

Facebook

Facebook

Hello all My Boders, we now have a Facebook page.

www.facebook.com/mybod101

Search for "My Bod101 Fitness"

We continue to grow!

Thursday 4-4-13

Skill & Strength:
Rest Day


Conditioning:
For time...
Row 1000 meters
50 SDHP (men 75 lbs, women 50 lbs)
30 Dips
12 Burpees-Pull-ups


Endurance:
Pick a mode...
Swim 1k
Bike 8 miles
Run 4 miles
Row 5k

Facebook

Hello all My Boders, we now have a Facebook page.

Search for "My Bod101 Fitness"

We continue to grow!

Wednesday 4-3-13

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)


21-15-15-9 reps for time...
Thrusters (men 75 lbs, women 50 lbs)
Swings (men 50 lbs, women 25 lbs)
Knees-2-Elbow


Endurance:
Pick a mode...
Swim 12 x 1:00 ON, 0:30 OFF
Bike 12 x 1:30 ON, 0:30 OFF
Run 12 x 1:20 ON, 0:30 OFF
Row 12 x 1:15 ON, 0:30 OFF

Tuesday 4-2-13

Skill & Strength:
Push Press
5,5,5,5,5 (try to increase the load each set)
Knees-2-Elbow
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5 min ON, 1:00 OFF
Max Distance

Monday 4-1-13

MONDAY MOJO:
"No matter what accomplishments you make, somebody helped you." -Althea Gibson


Skill & Strength:
Back Squats
5,5,5,5,5 (increase the weight each set for all five sets)
Dips
3 x Max Reps (2:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters or Bike 800 meters
21 Sumo Deadlift High Pull (men 75, women 55 lbs)
12 Burpees


Endurance:
Rest Day

Sunday 3-31-13

Rest Day

Saturday 3-30-13

Skill & Strength:
Cleans
8 x 2 reps (maintain the highest load possible for 8 sets)


Conditioning:
21-15-9 for time...
OH Squats (men 95 lbs, women 65 lbs)
Burpees
Knees-2-Elbow


Endurance:
Pick a mode...
Swim 5 x 4 min ON, 1:00 OFF
Bike 5 x 7 min ON, 1:00 OFF
Run 5 x 6 min ON, 1:00 OFF
Row 5 x 5 min ON, 1:00 OFF

Friday 3-29-13

FRIDAY FINISHER:
"My mission: be so busy loving my life that I have no time for hate, regret, worrying, fret, or fear." -NA


Skill & Strength:
OH Squats
5,5,5,5,5 (increase the weight each set of five)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (1:00 rest)
Bike 5 x 2 miles (1:30 rest)
Run 5 x 1200 meters (1:15 rest)
Row 5 x 1000 meters (100 rest

Thursday 3-28-13

Skill & Strength:
Push Press
5 x 5 reps (try to maintain the heaviest load for all five sets)
Isometric Squat hold
5 x 30 second ON, 0:15 OFF


Conditioning:
4 rounds...
Run 400 meters or Bike 800 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Dips


Endurance:
Rest Day

Wednesday 3-27-13

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 reps for time...
DB Thrusters (men 30 lbs, women 20 lbs)
Pull-ups
Burpees


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute time trial

Tuesday 3-26-13

Skill & Strength:
Back Squat
5,5,5,5,5 (try to increase the weight each set)
Side Plank
3 x Max Time (alternating)


Conditioning:
50-40-30-20-10 reps for time...
Jump Rope
Sit-ups
Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:15 OFF

Monday 3-25-13

MONDAY MOJO:
"Natural talent only determines the limits of ur athletic potential. It’s dedication & disciplining ur life that makes u great." —Billie King


Skill & Strength:
Cleans
3,3,3,3,3,3,3 (keep good mechanics, work the weight up as much as possible for each set if three reps)
Ghd Sit-ups
3 x 20 reps
Side plank
3 x max time (alternate, no rest time)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 7:00 (2:00 rest)
Bike 3 x 12:00 (2:00 rest)
Run 3 x 10:00 (2:00 rest)
Row 3 x 9:00 (2:00 rest)

Sunday 3-24-13

Rest Day

Saturday 3-23-13

Skill & Strength:
Rest Day


Conditioning:
3rounds for time...
1 rope climb
Run 400 meters
10 Knees-2-Elbow
Row 500 meters


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k

Friday 3-22-13

FRIDAY FINISHER:
"Be strong in body, clean in mind, lofty in ideals." -James Naismith


Skill & Strength:
GHD Sit-ups
3 x 20 reps (perform sets unbroken ad weighted if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and weighted if possible)


Conditioning:
For time...(12:00 Cap)
150 Wall Ball (men 20 lbs, women 12 lbs) -substitute-
75 Thrusters (men 65 lbs, women 45 lbs)

90 Double under jump rope
-substitute-
200 single jump rope

30 pull-ups


Endurance:
Picks mode...
Swim 12 x 30 seconds ON, 0:20 OFF
Bike 12 x 1:00 ON, 0:20 OFF
Run 12 x 45 seconds ON, 0:20 OFF
Row 12 x 40 seconds ON, 0:20 OFF

Thursday 3-21-13

Skill & Strength:
Front Squats
3,3,3,3,3 (increase the load each if the five sets)
Dips
3 x Max Reps (2:00 rest)
Side Plank
2 x Max Time (alternate, no rest)

Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 1k (2:00 rest)
Bike 3 x 2 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1200 meters (2:00 rest)

Wednesday 3-20-13

Skill & Strength:
Pistols (use assistance)
3 x 8 reps each leg
Pull-ups
3 x max reps (2:00 rest)
Sit-ups
3 x 1 minute - max reps (1:00 rest)


Conditioning:
4 rounds for time...
100 jump rope
12 Deadlifts (men 155 lbs, women 105 lbs)
12 Thrusters (men 30 lbs DBs, women 20 lbs DBs)


Endurance:
Rest Day

Tuesday 3-19-13

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 15 minutes
50 Squats
40 push-ups
30 sit-ups
20 hanging knees-2-elbow
10 Burpees


Endurance:
Pick a mode - swim, bike, run, row
20 minute time trial

Monday 3-18-13

MONDAY MOJO:
"FITNESS it's not something you achieve and forget, it's something you attain and maintain." -Bonnie Pfiester


Skill & Strength:
Back Squats
7 x 3 reps (maintain the highest load possible for all seven sets)
Pull-ups
3 x max reps (2:00 rest)


Conditioning:
For time...
50 Sit-ups
Run 400 meters
21 Thrusters (men 75 lbs, women 50 lbs)
Run 800 meters
21 Thrusters (men 75 lbs, women 50 lbs)
Run 400 meters
50 Sit-ups


Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 OFF)
Bike 15 x 1 mile (0:30 OFF)
Run 15 x 200 meters (0:30 OFF)
Row 15 x 250 meters (0:30 OFF)

Sunday 3-17-13

Rest Day

Saturday 3-16-13

Skill & Strength:
Front Squats
5 x 3 reps (try to maintain the heaviest load possible for all five sets)
Dips
3 x max reps (2:00 rest)


Conditioning:
AMRAP: 10 minutes
5 Push Press (men 115 lbs, women 75 lbs)
10 Deadlifts (men 115 lbs, women 75 lbs)
15 box jumps

Endurance:
Rest Day

Friday 3-15-13

FRIDAY FINISHER:
"When you’re about to quit, remember why you started." - unknown


Skill & Strength:
Rest Day


Conditioning:
AMRAP: 10 minutes
5 push press (men 95 lbs, women 65 lbs)
10 Deadlifts (men 95 lbs, women 65 lbs)
15 box jumps


Endurance:
Pick a mode - swim, bike, bike, run, row
20 minute time trial

Thursday 3-14-13

Skill & Strength:
Back Squat
5,5,5,5,5 (try to increase the weight each set)


Conditioning:
40-30-20-10 reps for time...
wings (men 50 lbs, women 35 lbs)
Push-ups
Jumping Lunges (total not each side)


Endurance:
Pick a mode - swim, bike, run, row
15 rounds of...
1 minute ON, 1:00 OFF

Wednesday 3-13-13

Skill & Strength:
Weighted Step ups (weight with bar on shoulders)
5 x 6 each leg
Pull-ups
3 x Max Reps (2:00 rest)
Side Planks
3 x max time (alternating, no rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 8 min ON, 2:00 OFF
Run 3 x 7 min ON, 1:30 OFF
Row 3 x 6 min ON, 1:00 OFF

Tuesday 3-12-13

Skill & Strength:
Deadlifts
5,5,3,3,2,2 (increase the load each set and build to a heavy double)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate sides, no rest time)


Conditioning:
3 rounds for time...
Run 800 meters or Row 750 meters or Bike 1 mile
50 Russian Twists - 25L/25R (men 15 lbs, women 10 lbs)
35 Sit-ups
20 Squat Jumps

Endurance:
Rest Day

Monday 3-11-13

MONDAY MOJO:
"The price of excellence is discipline. The cost of mediocrity is disappointment." -William Arthur Ward


Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
50 Sit-ups
40 Lunges (20/20)
30 Swings (men 50 lbs, women 35 lbs)
20 Hip Extensions
10 SDHP (men 65 lbs, women 45 lbs)


Endurance:
Pick a mode...
Swim 12 minutes
Bike 21 minutes
Run 16 minutes
Row 15 minutes

Sunday 3-10-13

Rest Day

Saturday 3-9-13

Skill & Strength:
Every Minute, On the Minute (EMOM): 10 minutes
1 Hang Clean + 1 Clean
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Reat Day


Endurance:
Pick a mode...
Swim 3x (100 + 200 + 300 meters, rest as long as the interval takes)
Bike 3x (800 meters + 1 mile + 1.5 miles, rest as long as the interval takes)
Run 3x (400 + 600 + 800 meters, rest as long as the interval takes)
Row 3x (300 + 500 + 700 meters, rest as long as the interval takes)

Friday 3-8-13

FRIDAY FINISHER:
"Reaching my goal doesn't prove what I'm made of. NOT QUITTING does!" -Unknown


Skill & Strength:
Front Squats
7,5,5,3,3,3 (try to increase the weight each set)
Pull-ups
3 x 10 reps


Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
50 Sit-ups
35 Squat Jumps
20 Push-ups


Endurance:
Rest Day

Thursday 3-7-13

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 for time...
OH Squats (men 85 lbs, women 60 lbs)
Burpees


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 5 miles
Row 6k

Wednesday 3-6-13

Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the load each set)


Conditioning:
5 rounds for time...
Run 400 meters or Bike 800 meters
12 Deadlifts (men 135 lbs, women 95 lbs)
20 Box Jumps


Endurance:
Pick a mode...
Swim 12 x 1 min ON, 0:30 OFF
Bike 12 x 2 min ON, 0:30 OFF
Run 12 x 1:30 ON, 0:30 OFF
Row 12 x 1:15 ON, 0:30 OFF

Tuesday 3-5-13

Skill & Strength:
Tabata: Squat holds
8 rounds...
20 seconds hold, 0:10 rest
Hand Stand holds
3 x max time (2:00 recovery)
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:00 OFF
6 min ON, 2:30 OFF
7 min ON.

Monday 3-4-13

MONDAY MOJO:
"Why are you trying so hard to fit in when you were born to stand out?" -unknown


Skill & Strength:
Back Squats
5 x 3 reps (maintain the greatest possible load for all five sets of three)
Sit-ups
3 x 1 minute - Max Reps (1:00 rest)


Conditioning:
3 rounds for time...
Run 400 meters or Row 500 meters or Bike 800 meters
21 Knees-2-Elbow
12 Burpees


Endurance:
Rest Day

Sunday 3-3-13

Rest Day

Saturday 3-2-13

Skill & Strength:
Snatch
11 x 1 reps (try to build to a heavy single, maintain perfect form)


Conditioning:
AMRAP: 12 minutes
Ladder up by 2 (2-4-6-8-10-etc until the clock runs out)
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups


Endurance:
Pick a mode...
Swim 12 x 200 meters (1:00 OFF)
Bike 12 x 400 meters (1:00 OFF)
Run 12 x 300 meters (1:00 OFF)
Row 12 x 250 meters (1:00 OFF)

Friday 3-1-13

FRIDAY FINISHER:
"Even if you are on the right track, you’ll get run over if you just sit there." -unknown


Skill & Strength:
Front Squats
5,5,3,3,3,1,1,1,1 (increase the weight each set and build to a heavy single)
GHD sit-ups
3 x 20 reps (weighted and unbroken if possible)
Hip Extensions
3 x 20 reps (unbroken and weighted if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 sets of...
7 min ON, 1:30 OFF

Thursday 2-28-13

Skill & Strength:
Clean Pulls
3,3,3,3,3 (try to increase the load each set of three)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
25 Hanging knees-2-elbow
Row 500 meters


Endurance:
Rest Day

Wednesday 2-27-13

Skill & Strength:
Rest Day


Conditioning:
3 x 5:00 ON, 1:00 OFF
30 AB Mat Sit-ups
20 Plyo (Jumping) Lunges (10L/10R)
10 DB Thrusters (men 30 lbs, women 20 lbs)


Endurance:
Pick a mode...
Swim 12:00
Bike 20:00
Run 15:00
Row 12:00

Tuesday 2-26-13

Skill & Strength:
Back Squats
3 RM (warm up and progress to a 3 rep max)


Conditioning:
21-15-9 reps for time...
Thrusters (men 90 lbs, women 70 lbs)
Swings (men 50 lbs, women 35 lbs)
Pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 1:00 OFF

Monday 2-25-13

MONDAY MOJO:
"To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it." -unknown


Skill & Strength:
Single Leg Deadlift (hold one DB on same side of the balancing leg)
4 x 10 each side
Front Squats
5 x 5 reps (maintain the highest load for all five sets)
GHD Sit-ups
3 x 20 reps (weighted and unbroken if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 300 meters (2:00 rest)
Bike 5 x 2 miles (2:00 rest)
Run 5 x 1200 meters (2:00 rest)
Row 5 x 1000 meters (2:00 rest)

Sunday 2-24-13

Rest Day

Saturday 2-23-13

Skill & Strength:
Rest Day


Conditioning:
For time...
Run 400 meters
30 clean and jerks (men 125, women 85 lbs)
Run 400 meters


Endurance:
Pick a mode...
Swim 1k
Bike 9k
Run 5k
Row 4k

Friday 2-22-13

FRIDAY FINISHER:
"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it." - Wayne Gretzky


Skill & Strength:
Deadlifts
7,5,5,3,3,3 (maintain perfect form but work your way up in weight)


Conditioning:
For time...
21 Thrusters (men 95 lbs, women 65 lbs)
20 Steps of Lunges (10L/10R)
12 Hanging knees-2-elbow
15 Thrusters
20 steps of Lunges
12 Hanging knees-2-elbow
9 Thrusters
20 steps of Lunges
12 Hanging knees-2-elbow


Endurance:
Pick a mode...
Swim 12 x 1 min ON, 1:00 OFF
Bike 12 x 2 min ON, 1:00 OFF
Run 12 x 90 sec ON, 1:00 OFF
Row 12 x 1:15 ON, 1:00 OFF

Thursday 2-21-13

Skill & Strength:
Windmills
3 x 12 reps
Back Squat
5 x 5 reps (maintain the heaviest possible load for all five sets)
Pull-ups
3 x max reps (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5:00 ON, 1:00 OFF
Max Distance

Wednesday 2-20-13

Skill & Strength:
Split Press (from bottom of lunge position, alternate feet forward each set)
4 x 5 reps
GHD Situps
3 x 20 reps (unbroken and weighted if possible)


Conditioning:
For time...
20 Front Squats (men 135 lbs, women 85 lbs)
30 hanging knees-2-elbow
40 push-ups
50 steps lunges (25L/25R)
60 Overhead Sit-ups (men 25 lbs, women 15 lbs)


Endurance:
Rest Day

Tuesday 2-19-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 Hang Power Clean + 2 front Squats
15 push-ups
25 sit-ups


Endurance:
Pick a mode...
Swim 10:00
Bike 20:00
Run 15:00
Row 12:00

Monday 2-18-13

MONDAY MOJO:
"Knowing is not enough, we must apply. Willing is not enough, we must do. " - Joann Von Goethe


Skill & Strength:
Back Squat
5,5,5,5,5 (increase the weight each set of five)


Conditioning:
3 rounds for time...
Run 400 meters or Bike 800 meters
21 Swings (men 60 lbs, women 40 lbs)
12 Pull-ups
9 Burpees


Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 12 x 800 meters (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)

Sunday 2-17-13

Rest Day

Saturday 2-16-13

Skill & Strength:
Snatch
11 x 1 on the 90 seconds (heavy but perfect)


Conditioning:
For time...
30 clean and jerks


Endurance:
Rest Day

Friday 2-15-13

FRIDAY FINISHER:
"Sometimes "later" becomes "never." The best time is always "NOW." - unknown


Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 Handstand Push-ups
8 Jumping Lunges (8L/8R)
12 Sit-ups
3 x 20 meter shuttle (20 out, 20 back - 3 laps)


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial

Thursday 2-14-13

Skill & Strength:
Push Press
7,5,5,3,3,3 (try to increase the weight each set)


Conditioning:
Row 500 meters
35 Swings (men 50 lbs, women 35 lbs)
20 lunges (men 35 lbs DBs, women 20 lbs DBs)


Endurance:
Pick a mode...
Swim 5 x 200 meters (1:00 rest)
Bike 5 x 1 mile (1:00 rest)
Run 5 x 800 meters (1:00 rest)
Row 5 x 700 meters (1:00 rest)

Wednesday 2-13-13

Skill & Strength:
Hang Squats Cleans
3,3,2,2,2,2,1,1,1,1,1,1 (work up to a heavy single, keep form perfect)
Weighted Stepups (weighted either at side with DBs or on shoulders with BB)
5 x 8 each
Dips
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
2 rounds...
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
4 min ON.
Rest 2:00.

Tuesday 2-12-13

Skill & Strength:
Back Squats
5,3,3,2,2,2 (increase the weight each set)
Sit-ups
3 x 1 min - max reps


Conditioning:
21-15-15-9 for time...
Thrusters (men 85 lbs, women 60 lbs)
Body Rows (smith rack)
Box Jumps


Endurance:
Rest Day

Monday 2-11-13

MONDAY MOJO:
"The will to succeed is important, but what's more important is the will to prepare." - Bobby Knight


Skill & Strength:
Rest Day


Conditioning:
For time...
20 Front Squats (men 115 lbs, women 75 lbs)
30 hanging knees-2-elbow
40 Box Jumps
Row 500 meters
60 Burpees


Endurance:
Pick a mode...
Swim 20:00
Bike 35:00
Run 30:00
Row 25:09

Sunday 2-10-13

Rest Day

Saturday 2-09-13

Skill & Strength:
Snatch Balance
8 x 2 reps


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
3 rounds...
7 min ON, 2:00 OFF

Friday 2-08-13

FRIDAY FINISHER:
"Why are you trying so hard to fit in when you were born to stand out?" - unknown


Skill & Strength:
Single Leg Deadlift
5 x 8 each leg
Push-ups
3 x 1 minute - max reps (2:00 recovery


Conditioning:
5 rounds for time...
15 Squat Jumps (men 65 lbs, women 45 lbs)
12 Push Press (men 65 lbs, women 45 lbs)
9 Hanging Knees-2-Elbow


Endurance:
Rest Day

Thursday 2-07-13

Skill & Strength:
Rest Day


Conditioning:
Row 50 Cals
Then,
3 rounds for time...
15 Swings (men 50 lbs, women 35 lbs)
12 Hanging Knees-2-Elbow
9 Burpee Box Jumps


Endurance:
Pick a mode...
Swim 1200 meters
Bike 12 miles
Run 4 miles
Row 6000 meters

Wednesday 2-06-13

Skill & Strength:
Weighted Step-ups (use a barbell on the shoulders as though performing a back squat)
5 x 8 each leg


Conditioning:
5 Rounds for time...
5 Thrusters (men 95 lbs, women 65 lbs)
10 Sprawls (Burpees without then push-ups)
15 Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 rest)
Bike 12 x 400 meters (0:30 rest)
Run 12 x 300 meters (0:30 rest)
Row 12 x 250 meters (0:30 rest)

Tuesday 2-05-13

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (Try to increase the weight each set)
Push Press
12 x 3 reps on the 0:45 (maintain the heaviest load possible for all 12 sets)
GHD Sit-ups
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 9:00 ON, 3:00 OFF
Bike 3 x 12:00 ON, 3:00 OFF
Run 3 x 10:00 ON, 3:00 OFF
Row 3 x 10:00 ON, 3:00 OFF
Max Distance

Monday 2-04-13

MONDAY MOJO:
"Obsessed is just a word the lazy use to describe the dedicated." - unknown


Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
4 rounds for time...
Run 400 meters
15 Swings (men 50 lbs, women 35 lbs)
12 Plyo Lunge (6L/6R)
9 Pull-ups


Endurance:
Rest Day

Sunday 2-03-13

Rest Day

Saturday 2-02-13

Skill & Strength:
Snatch
11 x 1 reps


Conditioning:
3 rounds for time...
Run 400 meters
21 Burpees
Row 500 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 x 1 min ON, 1:00 OFF
*max distance

Friday 2-01-13

FRIDAY FINISHER:
"I've shut the door on yesterday,
And thrown the key away.
Tomorrow holds no fears for me,
Since I have found today." - Vivian Yeiser Laramore


Skill & Strength:
Rest Day


Conditioning:
For time...
Run 400 meters or Bike 800 meters
Then,
21-15-15-9 reps
Push Press (men 95 lbs, women 65 lbs)
Front Squat (men 95 lbs, women 65 lbs)
Hanging Knees-2-elbow
Then,
Run 400 meters or Bike 800 meters


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 meters

Thursday 1-31-13

Skill & Strength:
Push Press
5,3,3,2,2,2 (increase the weight each set)
Sit-ups
3 x 1 minute - max reps (1:00 recovery)


Conditioning:
5 rounds for time...
Bike 800 meters
20 Box Jumps
15 Thrusters (men 75 lbs, women 55 lbs)
10 Burpees


Endurance:
Pick a mode...
Swim 12 x 1 minute (0:30 OFF)
Bike 12 x 2 minutes (0:30 OFF)
Run 12 x 90 seconds (0:30 OFF)
Row 12 x 1 minute (0:30 OFF)

Wednesday 1-30-13

Skill & Strength:
Weighted Step-ups
5 x 8 each
Side Plank
3 x max time (alternate)
Isometric Squat hold
3 x 1 minute (rest as needed)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON, 3:30 OFF
8 minutes ON.

Tuesday 1-29-13

Skill & Strength:
Front Squats
5,5,5,5,5 (increase the weight each set)
Superman hold (squeeze glutes, long spine)
3 x 1:30 hold (1:00 recovery)

Conditioning:
4 rounds for time...
Run 400
30 sit-ups
20 steps Lunges with DBs at side (10L/10R) - (men 25 lbs, women 15 lbs)
10 push-ups

Endurance:
Rest Day

Monday 1-28-13

MONDAY MOJO:
"I've failed over & over & over again in my life & that is why I succeed." - Michael Jordan


Skill & Strength:
Rest Day


Conditioning:
Run 800 meters
Then,
21-15-9 reps:
Thrusters (men 95 lbs, women 65 lbs)
Pull-ups
Swings (men 50 lbs, women 35 lbs)
Then,
Run 400 meters


Endurance:
Pick a mode...
Swim 20 minutes
Bike 30 minutes
Run 25 minutes
Row 20 minutes

Sunday 1-17-13

Rest Day

Saturday 1-26-13

Skill & Strength:
Hang Snatch
11 x 1 (increase the weight each set)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds...
5 min ON, 1:00 OFF

Friday 1-25-13

FRIDAY FINISHER:
"If you train hard, you'll not only be hard, you'll be hard to beat." - Herschel Walker

Skill & Strength:
Weighted Step-ups (athlete can chose how to weight: BB, DB, etc)
5 x 8 each leg
Dips
3 x max reps (2:00 recovery)


Conditioning:
3 Rounds for time...
Run 800 meters or Bike 1 mile
50 sit-ups
50 hip extensions


Endurance:
Rest Day

Thursday 1-24-13

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 for time...
Thrusters (me 75 lbs, women 50 lbs)
Swings (men 50 lbs, women 35 lbs)
Hanging knees-2-elbow


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
5 minutes ON, 1:00 OFF