Week 4, Day 6

Skill & Strength:
Rest Day


Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings - 35 lbs
12 Pullups


Endurance:
Rest Day

Week 4, Day 5

Skill & Strength: (2)
Overhead Squat 5RM
Side Plank
3 x max reps (1:00 recovery)
Knees-2-Elbow
3 x max reps (1:00 recovery)


Conditioning:
Rest Day


Endurance: (1)
30 minute Tempo - your choice of mode.

Week 4, Day 4

Skill & Strength:
Rest Day/ Yoga


Conditioning: (1)
5 Rounds for time...
12 Power Cleans - 75 lbs
100 Jump Ropes singles


Endurance: (2)
"Brick 1"
Row 2000 meters
Run 2 miles

Week 4, Day 3

Skill & Strength: (2)
Pushups
3 x max reps (1:30 recovery)
Situps
3 x 1 min - Max Reps (1:00 recovery)


Conditioning:
Rest Day


Endurance: (1)
Pick a mode...
Swim 5 x 200 meters (1:00 recovery)
Bike 5 x 1 mile (1:00 recovery)
Run 5 x 1k (1:00 recovery)
Row 5 x 750 meters (1:00 recovery)

Week 4, Day 2

Skill & Strength: (2)
Yoga


Conditioning: (1)
3 Rounds for time...
Run 800 meters
30 Wall Ball - 8-10 lbs
30 OH Squats - 45 lbs


Endurance:
Rest Day

Week 4, Day 1

Skill & Strength: (1)
Front Squat 5RM


Conditioning: (2)
5 Rounds for time...
15 SDHP - 50 lbs
15 Pushups
30 Situps


Endurance: (3)
1 min ON, 1:00 OFF
2 min ON, 1:00 OFF
3 min ON, 1:00 OFF
2 min ON, 1:00 OFF
1 min ON.

Week 3, Day 6

Skill & Strength:
Rest Day


Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions


Endurance:
Rest Day

Week 3, Day 5

Skill & Strength: (2)
Power Clean 3RM
Pushups
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance: (1)
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial

Week 3, Day 4

Skill & Strength:
Rest Day/ Yoga


Conditioning: (1)
For time...
500 Single jump Ropes
100 Air Squats
*Every Minute, On the minute - perform 2 Power Cleans @ 80 lbs


Endurance: (2)
Run
2 x (400 meters + 800 meters + 1200 meters)
*rest how long it takes to run the previous distance...ie. run 400 meters in 1:30, rest 1:30 then run 800 meters. it takes 3:00 to run 800, rest for 3:00 then run 1200 meters. 2 Rounds.

Week 3, Day 3

Skill & Strength: (2)
Pullups
3 x max reps (2:00 recovery)
*any style - kip, deadhang, bands...it's up to you


Conditioning:
Rest Day


Endurance: (1)
Pick any mode - Swim, Bike, Run, Row
5 Rounds of...
6 min ON, 2:00 OFF
*max distance total

Week 3, Day 2

Skill & Strength: (2)
Yoga


Conditioning: (1)
5 Rounds for time...
Row 500 meters
21 Situps
12 Burpees


Endurance:
Rest Day

Week 3, Day 1

Skill & Strength: (1)
Push Press 5RM


Conditioning: (2)
21-15-9 for time...
Thrusters - 50 lbs
Pullups


Endurance: (3)
Run or Row
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
1 min ON.
*Max Distance