Skill & Strength:
Rest Day
Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings - 35 lbs
12 Pullups
Endurance:
Rest Day
Monday, February 27, 2012
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.
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
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)
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
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.
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.
Tuesday, February 21, 2012
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
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
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.
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
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
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
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
Sunday, February 5, 2012
Week 2, Day 6
Skill & Strength:
Rest Day
Conditioning: (1)
5 rounds for time...
Run 400 meters/ Row 500 meters
15 Overhead Squats - 75 lbs
10 Hanging knee-2-elbow
Endurance:
Rest Day/ Spin
Rest Day
Conditioning: (1)
5 rounds for time...
Run 400 meters/ Row 500 meters
15 Overhead Squats - 75 lbs
10 Hanging knee-2-elbow
Endurance:
Rest Day/ Spin
Week 2, Day 5
Skill & Strength: (2)
A. Hanging knee-2-elbow
3 x max reps (2:00 rest)
B. Front Squat 5RM
*use your own progression to determine 5 rep max
Conditioning:
Rest Day
Endurance: (1)
Run 5k (3.12 miles)
A. Hanging knee-2-elbow
3 x max reps (2:00 rest)
B. Front Squat 5RM
*use your own progression to determine 5 rep max
Conditioning:
Rest Day
Endurance: (1)
Run 5k (3.12 miles)
Week 2, Day 4
Skill & Strength:
Rest Day/ Yoga
Conditioning: (1)
Row 1000 meters
50 DB Thrusters - 20 lbs
50 Box Jumps
30 Pullups
Endurance: (2)
5 rounds of...
800 meter (.5miles)
*1:00 rest
Rest Day/ Yoga
Conditioning: (1)
Row 1000 meters
50 DB Thrusters - 20 lbs
50 Box Jumps
30 Pullups
Endurance: (2)
5 rounds of...
800 meter (.5miles)
*1:00 rest
Week 2, Day 3
Skill & Strength: (2)
Pushups
5 x 1 Min - max reps (2:00 recovery)
Air Squats
5 x 1 Min - max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance: (1)
4 rounds of...
6 Min ON, 2:00 OFF
Pushups
5 x 1 Min - max reps (2:00 recovery)
Air Squats
5 x 1 Min - max reps (2:00 recovery)
Conditioning:
Rest Day
Endurance: (1)
4 rounds of...
6 Min ON, 2:00 OFF
Week 2, Day 2
Skill & Strength: (2)
Yoga
Conditioning: (1)
3 rounds for time...
Run 800 meters
50 situps
50 supermans
Plank hold - 1 minute
Endurance:
Rest Day
Yoga
Conditioning: (1)
3 rounds for time...
Run 800 meters
50 situps
50 supermans
Plank hold - 1 minute
Endurance:
Rest Day
Week 2, Day 1
Skill & Strength: (1)
Deadlifts 5RM
*use your own progression to determine 5 rep max
Conditioning: (2)
21-15-9 for time...
Thrusters- 55 lbs
Burpees
Endurance:
12 rounds of...
90 seconds ON, 0:30 OFF
Deadlifts 5RM
*use your own progression to determine 5 rep max
Conditioning: (2)
21-15-9 for time...
Thrusters- 55 lbs
Burpees
Endurance:
12 rounds of...
90 seconds ON, 0:30 OFF
Week 1, Day 6
Skill & Strength:
Rest Day
Conditioning:
As Many Rounds as Possible (AMRAP): 20 minutes
6 Power Cleans - 95 lbs
21 Double Unders
Endurance:
Rest Day/ spin
Rest Day
Conditioning:
As Many Rounds as Possible (AMRAP): 20 minutes
6 Power Cleans - 95 lbs
21 Double Unders
Endurance:
Rest Day/ spin
Week 1, Day 5
Skill & Strength: (2)
A. Push Press 3RM
*use your own progression to determine 5 rep max
B. Pullups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance: (1)
25 Minute Time Trial
A. Push Press 3RM
*use your own progression to determine 5 rep max
B. Pullups
3 x Max Reps (2:00 recovery)
Conditioning:
Rest Day
Endurance: (1)
25 Minute Time Trial
Week 1, Day 4
Skill & Strength:
Rest Day/ yoga
Conditioning: (1)
5 Rounds for time...
9 Hang Cleans - 65 lbs
15 Swings - 35 lbs
9 Thrusters - 65 lbs
Endurance: (2)
Run
3 Rounds of...
1200 meters (2:00 recoveries)
Rest Day/ yoga
Conditioning: (1)
5 Rounds for time...
9 Hang Cleans - 65 lbs
15 Swings - 35 lbs
9 Thrusters - 65 lbs
Endurance: (2)
Run
3 Rounds of...
1200 meters (2:00 recoveries)
Week 1, Day 3
Skill & Strength: (2)
Side Plank
3 x Max Time (1:00 recovery)
Plank
2 x Max Time (1:0 recovery)
Conditioning:
Rest Day
Endurance: (1)
5 Min ON, 2:30 OFF
6 Min ON, 3:00 OFF
7 Min ON, 3:30 OFF
8 Min ON.
Side Plank
3 x Max Time (1:00 recovery)
Plank
2 x Max Time (1:0 recovery)
Conditioning:
Rest Day
Endurance: (1)
5 Min ON, 2:30 OFF
6 Min ON, 3:00 OFF
7 Min ON, 3:30 OFF
8 Min ON.
Week 1, Day 2
Skill & Strength: (2)
Yoga
Conditioning: (1)
4 Rounds for time...
Run 400 meters
12 Deadlifts @ BW
21 Box Jumps
Endurance:
Rest Day
Yoga
Conditioning: (1)
4 Rounds for time...
Run 400 meters
12 Deadlifts @ BW
21 Box Jumps
Endurance:
Rest Day
Week 1, Day 1
Skill & Strength: (1)
Back Squat 5RM
*use your own progression to determine 5 rep max
Conditioning: (2)
3 Rounds for time
15 Pullups
20 Pushups
20 Situps
25 Squats
Endurance: (3)
2 Rounds for Max Distance...
1 Min ON, 0:30 OFF
2 Min ON, 0:45 OFF
3 Min ON, 1:00 OFF
Back Squat 5RM
*use your own progression to determine 5 rep max
Conditioning: (2)
3 Rounds for time
15 Pullups
20 Pushups
20 Situps
25 Squats
Endurance: (3)
2 Rounds for Max Distance...
1 Min ON, 0:30 OFF
2 Min ON, 0:45 OFF
3 Min ON, 1:00 OFF
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