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.
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
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
"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
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
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
"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
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
Wednesday 1-23-13
Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the loa each set)
Conditioning:
5 rounds for time...
30 steps of lunges
15 pull-ups
7 Burpee - box jumps
Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 0:30 OFF
Back Squats
7,5,5,3,3,3 (increase the loa each set)
Conditioning:
5 rounds for time...
30 steps of lunges
15 pull-ups
7 Burpee - box jumps
Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 0:30 OFF
Tuesday 1-22-13
Skill & Strength:
Push Press
7,3,3,2,2,2 (try to increase the weight each set)
GHD Sit-ups
3 x 20 reps
Hip Extensions
3 x 20 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.
Push Press
7,3,3,2,2,2 (try to increase the weight each set)
GHD Sit-ups
3 x 20 reps
Hip Extensions
3 x 20 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.
Monday 1-21-13
Skill & Strength:
Deadlifts
5 x 5 reps
Conditioning:
21-15-15-9 for time...
Push-ups (with a had raise at the bottom of the movement)
Swings (men 50 lbs, women 35 lbs)
Box Jumps
Run 400 meters
Endurance:
Rest Day
Deadlifts
5 x 5 reps
Conditioning:
21-15-15-9 for time...
Push-ups (with a had raise at the bottom of the movement)
Swings (men 50 lbs, women 35 lbs)
Box Jumps
Run 400 meters
Endurance:
Rest Day
Saturday 1-19-13
Skill & Strength:
Cleans
8 x 2 reps (protect back, maintain good form)
Conditioning:
50-40-30-20-10
Sit-ups
Swings (men 50 lbs, women 35 lbs)
Jump rope x 3 (150, 120, 90, 60, 30 reps)
Endurance:
Pick a mode...
Swim 10 x 1 minute (0:30 OFF)
Bike 10 x 2 minutes (0:30 OFF)
Run 10 x 1:30 minutes (0:30 OFF)
Row 10 x 1:15 minutes (0:30 OFF)
Cleans
8 x 2 reps (protect back, maintain good form)
Conditioning:
50-40-30-20-10
Sit-ups
Swings (men 50 lbs, women 35 lbs)
Jump rope x 3 (150, 120, 90, 60, 30 reps)
Endurance:
Pick a mode...
Swim 10 x 1 minute (0:30 OFF)
Bike 10 x 2 minutes (0:30 OFF)
Run 10 x 1:30 minutes (0:30 OFF)
Row 10 x 1:15 minutes (0:30 OFF)
Friday 1-18-13
FRIDAY FINISHER:
"Ninety-nine percent of failures come from people who have the habit of making excuses." - George W. Carver
Skill & Strength:
Back Squats
5 x 5 reps (maintain the highest load possible for all five sets)
GHD Sit-ups
3 x 20 reps (unbroken and weighted if possible)
Hip Extension
3 x 20 reps (unbroken and weighted if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (1:30 recovery)
Bike 3 x 3 miles (1:30 recovery)
Run 3 x 1k (1:30 recovery)
Row 2 x 1k (1:30 recovery)
"Ninety-nine percent of failures come from people who have the habit of making excuses." - George W. Carver
Skill & Strength:
Back Squats
5 x 5 reps (maintain the highest load possible for all five sets)
GHD Sit-ups
3 x 20 reps (unbroken and weighted if possible)
Hip Extension
3 x 20 reps (unbroken and weighted if possible)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 300 meters (1:30 recovery)
Bike 3 x 3 miles (1:30 recovery)
Run 3 x 1k (1:30 recovery)
Row 2 x 1k (1:30 recovery)
Thursday 1-17-13
Skill & Strength:
Rest Day
Conditioning:
3 rounds...
5 minutes ON, 1:30 OFF
In each of the 5:00 complete as many rounds as possible of...
Row 500 meters
15 knees-2-elbow
12 SDHP (men 75 lbs, women 50 lbs)
9 Sprawls - Burpees without the push-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
3 rounds...
5 minutes ON, 1:30 OFF
In each of the 5:00 complete as many rounds as possible of...
Row 500 meters
15 knees-2-elbow
12 SDHP (men 75 lbs, women 50 lbs)
9 Sprawls - Burpees without the push-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Wednesday 1-16-13
Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest possible load for all five sets)
Conditioning:
5 rounds for time...
Run 400 meters
15 Thrusters (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 300 meters (0:30 rest)
Row 15 x 250 meters (0:30 rest)
Deadlifts
5 x 5 reps (maintain the highest possible load for all five sets)
Conditioning:
5 rounds for time...
Run 400 meters
15 Thrusters (men 75 lbs, women 50 lbs)
Endurance:
Pick a mode...
Swim 15 x 50 meters (0:30 rest)
Bike 15 x 400 meters (0:30 rest)
Run 15 x 300 meters (0:30 rest)
Row 15 x 250 meters (0:30 rest)
Tuesday 1-15-13
Skill & Strength:
Pull-ups
3 x Max Reps (2:00 recovery)
Tabata Squats: 20 sec ON, 0:10 OFF x 8 rounds
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 4 x 300 meters (3:00 rest)
Bike 3 x 3 miles (3:00 rest)
Run 3 x 1 mile (3:00 rest)
Row 3 x 1500 meters (3:00 rest)
Pull-ups
3 x Max Reps (2:00 recovery)
Tabata Squats: 20 sec ON, 0:10 OFF x 8 rounds
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 4 x 300 meters (3:00 rest)
Bike 3 x 3 miles (3:00 rest)
Run 3 x 1 mile (3:00 rest)
Row 3 x 1500 meters (3:00 rest)
Monday 1-14-13
MONDAY MOJO:
"Show me a man who doesn't make mistakes; and I will show you a man that hasn't done anything." - Leonard Rubino
Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 rest)
Conditioning:
Run 400 meters
15 Thrusters (men 65 lbs, women 45 lbs)
Run 400 meters
12 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
9 Thrusters (men 95 lbs, women 65 lbs)
Endurance:
Rest Day
"Show me a man who doesn't make mistakes; and I will show you a man that hasn't done anything." - Leonard Rubino
Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 rest)
Conditioning:
Run 400 meters
15 Thrusters (men 65 lbs, women 45 lbs)
Run 400 meters
12 Thrusters (men 75 lbs, women 55 lbs)
Run 400 meters
9 Thrusters (men 95 lbs, women 65 lbs)
Endurance:
Rest Day
Saturday 1-12-13
Skill & Strength:
Cleans
8 x 2 reps (attempt to increase the load each set)
Conditioning:
21-18-15-12-9 reps
Burpees
SDHP (men 85 lbs, women 55 lbs)
Endurance:
Pick a mode...
Swim 10 x 2 min ON, 0:30 OFF
Bike 10 x 4 min ON, 1:00 OFF
Run 10 x 3 min ON, 0:45 OFF
Row 10 x 2 min ON, 0:30 OFF
Cleans
8 x 2 reps (attempt to increase the load each set)
Conditioning:
21-18-15-12-9 reps
Burpees
SDHP (men 85 lbs, women 55 lbs)
Endurance:
Pick a mode...
Swim 10 x 2 min ON, 0:30 OFF
Bike 10 x 4 min ON, 1:00 OFF
Run 10 x 3 min ON, 0:45 OFF
Row 10 x 2 min ON, 0:30 OFF
Friday 1-11-13
FRIDAY FINISHER:
"Good things come to those who wait… greater things come to those who are willing to work for it." - unknown
Skill & Strength:
Push Press
5 x 3 reps (maintain the greatest load possible for all five sets)
GHD Sit-ups
3 x 20 (perform each set unbroken if possible)
Hip Extensions
3 x 20 (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 7 min ON, 2:00 OFF
Run 3 x 6 min ON, 1:30 OFF
Row 3 x 5 min ON, 1:00 OFF
"Good things come to those who wait… greater things come to those who are willing to work for it." - unknown
Skill & Strength:
Push Press
5 x 3 reps (maintain the greatest load possible for all five sets)
GHD Sit-ups
3 x 20 (perform each set unbroken if possible)
Hip Extensions
3 x 20 (perform each set unbroken)
Conditioning:
Rest Day
Endurance:
Pick a mode...
Swim 3 x 5 min ON, 1:00 OFF
Bike 3 x 7 min ON, 2:00 OFF
Run 3 x 6 min ON, 1:30 OFF
Row 3 x 5 min ON, 1:00 OFF
Thursday 1-10-13
Skill & Strength:
Deadlifts
10 x 3 reps ever 1:00 (maintain the same weight so be conservative)
Conditioning:
For time...
50 box jumps
50 lunges
50 swings (men 45 lbs, women 30 lbs)
50 push press (men 65 lbs, women 45 lbs)
50 knees-2-elbow
50 Burpees
Endurance:
Rest Day
Deadlifts
10 x 3 reps ever 1:00 (maintain the same weight so be conservative)
Conditioning:
For time...
50 box jumps
50 lunges
50 swings (men 45 lbs, women 30 lbs)
50 push press (men 65 lbs, women 45 lbs)
50 knees-2-elbow
50 Burpees
Endurance:
Rest Day
Wednesday 1-9-13
Skill & Strength:
Rest Day
Conditioning:
3 rounds for time...
Run 400
30 steps OH lunges (men 30 lbs, women 20 lbs) - 15L/15R
20 Pike Sit-ups
10 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
3 rounds for time...
Run 400
30 steps OH lunges (men 30 lbs, women 20 lbs) - 15L/15R
20 Pike Sit-ups
10 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Tuesday 1-8-13
Skill & Strength:
Front Squats
7,5,5,3,3,3 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
30 Box Jumps
20 KB Swings (men 53 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 OFF)
Bike 12 x 1 mile (0:30 OFF)
Run 12 x 400 meters (0:30 OFF)
Row 12 x 300 meters (0:30 OFF)
Front Squats
7,5,5,3,3,3 (try to increase the weight each set)
Conditioning:
4 rounds for time...
Run 400 meters
30 Box Jumps
20 KB Swings (men 53 lbs, women 35 lbs)
Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 OFF)
Bike 12 x 1 mile (0:30 OFF)
Run 12 x 400 meters (0:30 OFF)
Row 12 x 300 meters (0:30 OFF)
Monday 1-7-13
MONDAY MOJO:
"It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters." - Paul "Bear" Bryant
Skill & Strength:
Overhead Squats
8 x 2 reps (maintain constant weight for all eight sets)
Sit-ups
3 x Max Reps - 1 minute (1:00 recovery)
Plank
2 x Max Time (0:30 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
6 min ON, 2:00 OFF
"It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters." - Paul "Bear" Bryant
Skill & Strength:
Overhead Squats
8 x 2 reps (maintain constant weight for all eight sets)
Sit-ups
3 x Max Reps - 1 minute (1:00 recovery)
Plank
2 x Max Time (0:30 rest)
Conditioning:
Rest Day
Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
6 min ON, 2:00 OFF
Saturday 1-5-13
Skill & Strength:
Rest Day
Conditioning:
For time...
Run 800 meters
30 Ground to OH (men 115 lbs, women 65 lbs)
Run 800 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Rest Day
Conditioning:
For time...
Run 800 meters
30 Ground to OH (men 115 lbs, women 65 lbs)
Run 800 meters
Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Friday 1-4-13
FRIDAY FINISHER:
"Spirit ... has fifty times the strength and staying power of brawn and muscle." -Unknown
Skill & Strength:
Russian Twist
3 x 20 reps
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
3 x 5 min ON, 1:00 OFF
30 Sit-ups
20 Lunges
10 push-ups
Endurance:
Pick a mode - Swim, Bike. Run, Row
10 rounds - Max Distance
1 minute ON, 0:30 OFF
"Spirit ... has fifty times the strength and staying power of brawn and muscle." -Unknown
Skill & Strength:
Russian Twist
3 x 20 reps
Dips
3 x Max Reps (1:00 recovery)
Conditioning:
3 x 5 min ON, 1:00 OFF
30 Sit-ups
20 Lunges
10 push-ups
Endurance:
Pick a mode - Swim, Bike. Run, Row
10 rounds - Max Distance
1 minute ON, 0:30 OFF
Thursday 1-3-13
Skill & Strength:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Push-ups
3 x 1 minute - Max Reps (1:00 recovery)
Conditioning:
Rest Day
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 1500 meters (2:00 recovery)
Deadlifts
7,5,5,3,3,3 (try to increase the weight each set)
Push-ups
3 x 1 minute - Max Reps (1:00 recovery)
Conditioning:
Rest Day
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 1500 meters (2:00 recovery)
Wednesday 1-2-13
Skill & Strength:
Back Squats
7,5,5,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)
Conditioning:
3 rounds for time...
15 Push Press (men 75 lbs, women 50 lbs)
12 Knees-2-Elbow
9 Burpees
Endurance:
Rest Day
Back Squats
7,5,5,3,3,3 (try to increase the weight each set)
Sit-ups
3 x 1 minute - Max Reps (1:00 recovery)
Conditioning:
3 rounds for time...
15 Push Press (men 75 lbs, women 50 lbs)
12 Knees-2-Elbow
9 Burpees
Endurance:
Rest Day
Tuesday 1-1-13
Skill & Strength:
Rest Day
Conditioning:
5 Rounds or time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Box Jumps
Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
Rest Day
Conditioning:
5 Rounds or time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Box Jumps
Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
Monday 12-31-12
MONDAY MOJO:
"Difficulties are there to make us better, not bitter." - Dan Reeves
Skill & Strength:
Cleans
8 x 2 reps (maintain the same weight for all eight sets)
Conditioning:
21-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
1 minute ON, 1:30 OFF
"Difficulties are there to make us better, not bitter." - Dan Reeves
Skill & Strength:
Cleans
8 x 2 reps (maintain the same weight for all eight sets)
Conditioning:
21-15-9 for time...
Thrusters (men 85 lbs, women 55 lbs)
Pull-ups
Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
1 minute ON, 1:30 OFF
Subscribe to:
Posts (Atom)