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