Skill Practice:
Overhead Squat
5,5,5,5,5 (try to increase the weight each time. Maintain good form!)
Strength & Conditioning:
As Many Rounds Possible: 15 minutes
12 Thrusters (men 85 lbs, women 55 lbs)
21 Weighted Situps (men 25 lbs, women 15 lbs)
12 Burpees
Endurance:
Pick a mode - Swim, Bike, Run, Row
9 minute Time Trial
"I walk slowly, but I never walk backwards." - Abraham Lincoln
Saturday 10-30-10
Skill Practice:
Rest Day
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds for time...
40 seconds ON, 20 seconds OFF
*these are all out efforts.
Rest Day
Strength & Conditioning:
3 Rounds for time...
Run 800 meters
50 Situps
50 Hip Extensions
Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds for time...
40 seconds ON, 20 seconds OFF
*these are all out efforts.
Friday 10-29-10
Skill Practice:
Pullups
3 x Max reps (90 sec recoveries)
Plank
2 x Max time (2 minute recovery)
Strength & Stamina
Rest Day
Endurance:
"Threshold test"
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 rest
6 min ON, 3:00 rest
7 min ON.
*record each of the distance individually
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle
Pullups
3 x Max reps (90 sec recoveries)
Plank
2 x Max time (2 minute recovery)
Strength & Stamina
Rest Day
Endurance:
"Threshold test"
Pick a mode - Swim, Bike, Run, Row
5 min ON, 2:30 rest
6 min ON, 3:00 rest
7 min ON.
*record each of the distance individually
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle
Thursday 10-28-10
Skill Practice:
Back Squat
7 x 7 reps (pick one weight and try to maintain it for all seven sets)
Strength & Conditioning:
5 Rounds for time...
12 Push Press (men 80 lbs, women 55 lbs)
21 Box Jumps
Endurance:
Pick one mode.
Swim 3 x 6 min (2 min recoveries)
Bike 2 x 20 min (5 minute recoveries)
Run 2 x 10 min (3 min recoveries)
Row 3 x 7 min (2 min recoveries)
"Confidence is contagious. So is lack of confidence." - Vince Lombardi
Back Squat
7 x 7 reps (pick one weight and try to maintain it for all seven sets)
Strength & Conditioning:
5 Rounds for time...
12 Push Press (men 80 lbs, women 55 lbs)
21 Box Jumps
Endurance:
Pick one mode.
Swim 3 x 6 min (2 min recoveries)
Bike 2 x 20 min (5 minute recoveries)
Run 2 x 10 min (3 min recoveries)
Row 3 x 7 min (2 min recoveries)
"Confidence is contagious. So is lack of confidence." - Vince Lombardi
Wednesday 10-27-10
Skill Practice:
Deadlifts
7,5,5,3,3,3 (try to increase the weight each time. Do NOT let for deviate from perfection.)
Strength & Conditioning:
"Hang on"
For Time...
Row 750 meters
then,
4 Rounds of:
12 Pullups
21 Swings
then,
Row 750 meters
Endurance:
Rest Day
"Motivation is the art of getting people to do what you want them to do because they want to do it." - Dwight D. Eisenhower
Deadlifts
7,5,5,3,3,3 (try to increase the weight each time. Do NOT let for deviate from perfection.)
Strength & Conditioning:
"Hang on"
For Time...
Row 750 meters
then,
4 Rounds of:
12 Pullups
21 Swings
then,
Row 750 meters
Endurance:
Rest Day
"Motivation is the art of getting people to do what you want them to do because they want to do it." - Dwight D. Eisenhower
Tuesday 10-26-10
Skill Practice:
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
9 Thrusters (men 65 lbs, women 45 lbs)
12 Jumping Lunges (total, not each leg)
15 Situps (not GHD, regular old situps)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
3 Min ON, 2 Min OFF
"Believe you can and you're halfway there." - Theodore Roosevelt
Rest Day
Strength & Conditioning:
As many rounds possible: 20 minutes
9 Thrusters (men 65 lbs, women 45 lbs)
12 Jumping Lunges (total, not each leg)
15 Situps (not GHD, regular old situps)
Endurance:
Pick a mode - Swim, Bike, Run, Row
4 Rounds of...
3 Min ON, 2 Min OFF
"Believe you can and you're halfway there." - Theodore Roosevelt
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