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

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)

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

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

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

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

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

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

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)

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.

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

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