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