September

SUNDAY

MONDAY

Ten minute max warm-up, higher intensity

TUESDAY
WEDNESDAY
THURSDAY

AM

4
OFF

5
OFF

PM

1. 5 minute warm-up
2. 100m mix
3. 6x25m on 1:00
.19 .18, .18, .19, .20
4. 5x100m on 3:30
2.05, 2.04, 2.03, 2.05,
2.12
5. 2x25m on 1:00 .19, 20
6. 2x50 hypoxic
7. 2x50 cool down
Total water time, 48
minutes

AM

1. 200 mix w/u

2. 6x50 on 1.30
3. 6x100 on 3.00, splits
between 1.54 and 2.05
4. 100 cool
Total swim time, 43 min.
Total yardage, 1200

OFF

11

1. mile w/u w/cal

2. 800-400-200 x 3 3.00,
1.27, 41 splits
3. Swim, 35 minutes
5x100m repeats 2.20, 2.07,
2.04, 1.59, 1.54
4. Stretch

1. mile w/u w/cal

2. Squats 6-6-4-4-2 185,
205, 225, 245, 265
3. Band rows 5x12
4. Lunges 90# 3xlenght of
b-ball court
5. Ham curl machine 90#,
110, 120 15reps, 12, 10
6. One leg squats 40# each
hand 3x12, 11, 12
7. 5 Rounds:
400m row
12 squat jumps
10 body blasters
8 scissor lunges
6 185# deadlift
2623
1. Mow, 1 hr.
2. Abs,
40 crunches
30 sec plank
12 myostatic
30 sec plank

OFF

7
OFF

1. 200m mixed w/u

2. 8x25m on 1.00
3. 12x50 on 1.30
4. 4x25 on 1.25
(technique)
5. 100 cooldown
Total: 1200m, 43 minutes

1. Row 500m w/ cal w/u

2. Lunges warm-up, 400m
3. Ham curls# 603x max
4. In between sets, delt raises
2x10 of each 15#
5. Lunges, 95#, 3x max
6. Glute-ham machine, 30#
3x max
7. One leg squats, 40# 3x
max
8. 15-12-9-6-3
115# PC
Bar facing burpees
8.45
9. Stretch

12

OFF

PM

6
1. Warm-up bike 5 min. +
cal
2. Pull-downs 140#
3xfailure: 20, 11, 12
3. DB flat bench 75# 3x
failure: 12, 8, 7
4. Rows 75# 3x10
5. Banded bi-curls, 20# x
12, 11, 15# x 12
5. Superset:
Pull-ups, max
Push-ups 20
Dips 5
Abs, 30 seconds
2:1 work to rest ratio
X 10 sets
5. 4 minutes, crunch work
6. Stretch

8
1. 500m row w/u w/cal
2. 25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35
pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound
ball
15 towel pulls
15.36
3. YTWLs on swiss ball, 5#
each hand, 3x10 each ex.
4. Band pull-downs 3x12
with 12 count hold
5. 8 min ab
4. stretch
1. 200m mixed w/u
2. 6x50m on 1.30
3. 8x75s on 2:20
4. 100m cool down
Total: 1200m, 43 minutes

9
1. bike, 5 min w/u w/cal
2. Deadlift 10x2, 60 sec.
rest in between, start with
195
3. weighted pulls, 25#, 10,
7, 6
4. Three Rounds
5 Dead-stop215#
7 Chest-to-bar pulls
9 TTB
5.14
5. Stair climber, 25 min.
6. Stretch

10
1. Row 500m w/u 5 min.
PRECOR w/cal
2. DB Bench on swiss ball
75# 12, 10, 10
3. Row machine, 90# each
side 12, 12, 12
4. 5 rounds:

5 Renegade rows, 30#

10 wallballs, 20#
15 KB swings, 1.5 pd
20 tire flips
25 crunches

Two lengths sled push,

90#
One rope ascent
32.03
5. 10 min., 1 mile on
PRECOR
6. Stretch

OFF

13

14

16

17

1. Bike 5 min. +
w/u+cal+plank
2. Squat press 10-5-5-5, 180,
270, 290, 320#
3. Reverse rows 3x max, 22,
20, 15
4. Squat sequence 4x70#
5. 4 Rounds for time:
400m row
15 95# thrusters
15 pulls
15.48
6. Swim, 1 hour
7. Stretch

1. row 500m +w/u+core

2. Weighted/assisted dips
3. DB rows 75# 3x max
4. Push-ups 3xmax
5. 5 Rounds for time:
3 135# cleans
20 burpees
15 wallballs
1 rope ascent
6. Tabata, battle ropes
7. 4 min. abs
8. stretch

1. 200 w/u
2. 8x50 Drills
2x50 catch up
2x50 10kicks
2x50 zipper
2x50 combo
3. 4x100 on 3.00
4. 4x25 kicks
2x25 w/kickboard
2x25 streamline kick
5. 4x25 sprints w/5 sec rest
6. 100 cool down
Total distance 1300
Total time 1:00.00

1. Mad Mudder race. 3.75

mile trail run+obstacles.
~25 minutes

1. 42.45 run, ~5.5 miles,

~7.45 mile/min

OFF

OFF

18

19

20

21

OFF

1. 200 w/u
2. 300 drill work
3. 4x75 alt. sprints
4. Pyramid breathing sets
7, 5, 3, 3, 5, 7 300
5. 100 c/d
Total time: 60 min.
Total distance: ~1300

1. Jog 1 mile
2. w/u with cal
3. 10x30 sec. max effort
on 2.00
4. 400-800 2.00 rest each
1.22, 3.03 splits
5. 400-800
1.23, 3.01 splits
6. 1 mile jog back
Total distance: 7600m,
4.75 miles
Total time: 57 min.

1. Bike 8 min. + cal +abs

2. PC 5-4-3-3-3
135-145-155-155-165
3. Row mach. 100# each arm
3xmax 11, 10, 7
4. Lynne
5 Rounds:
BW bench
Pulls
10/16, 5/9, 5/9, 4/7, 4/9
5. 6 min. abs
6. Stretch

PM

OFF

1. row 500m w/u + cal

2. Squats5x5 185, 215,
235, 235, 225
3. Fight Gone Bad
Three rounds of:
20# wallball
75# SDHP
B-jumps, 20
75# push press
Row (Calories)
127-134-143=404
4. 4 min. abs
5. Stretch

OFF

1. Boots run
30.17
4.2 miles
7.11 min./mile

25

26

AM

OFF

1. w 500m+ cal+core
2. Leg Press 5x5
270-320-340-360-370
3. Band pull-downs
5x12+12 sec. hold
4. Lunges 3x20 @90#
5. Seated Rows 15x100#,
15x120, 12x140
6. Santiago
7 Rounds for time of:
18 35# DB squat cleans
18 pulls
10 115# PC
10 HSPU
33.27
8. Stretch

PM

OFF

27

28

15

OFF

1. stair master, 500m row

w/u + cal
2. Three rounds for time:
25 of each:
Right leg lunge
Left leg lunge
Bench toe taps
Box jumps
35# plate push, 4 lengths
2 lengths, bounding
25 push
lap right leg hop
lap left leg hop
4 lengths, plate push
8.00, 6.57, 6.41
3. Max pulls: 22, 12, 12
4. 9 min. of abs
1. 250 w/u
2. 6 x 50s on 1:30
3. 6 x 150 on 3:30
4. 200 warm down
Total yardage: 1650
Total time: 50 minutes

AM

CF warm-up:
Callisthenic stretches

SATURDAY

1. w/u 3.00 row w/cal

2. PC 6-6-4-4-2 115-135155-165-175
3. assisted pull-up 3x max
with 25# assist 27-12-15
4. Machine row 3x 12-10-12
50#
5. SDHP 75# 3x25
6. Decline push-ups 3xmax
50, 35, 40
6. 5 Rounds for time:
40 double unders
30 24" box jumps
20 1.5pd KB swings
10.54
7. Stretch

OFF

PM

AM

FRIDAY

22
1. Row 500m + cal w/u
2. 400m w/u
3. Band rows 3x12
4. Reverse flies 2x12 20#
5. 2 Rounds for time:
5 95# Thrusters
15 30 box jumps
25 pulls
50 push
100 jump rope
400m run w/25# vest
18.37
6. 10 min. stair climber
7. 10 min. elliptical
8. 10 min. bike
9. Stretch

OFF

23

24

1. 200yd w/u freestyle

2. 4x30 sec 10# water tread
3. Freestyle pyramid set:
50-100-150-200-200-150100-50
4. 4x50m sprint repeats
5. 100 cooldown
Total time: 60 min.
Total distance: 1500yds +
water tread

1. row 500m+w/u+core
2. 3xmax of 25# weighted
pulls 14-10-10-9-9
3. Ham curls 55#, 60#x2
12-10-10
4. Calf Raises 3x15 35#
5. Swiss ball ham work
3x12 each leg
6. Glute ham raises
25#x15, 30x15, 35x11
7. Inverse flutter kicks 30
sec, 30, 45
8. Good mornings 3x12
45#
9. 8 min abs.
10. 10 min. AMRAP:
30 sec. battle ropes
10 35# DB squat cleans
7 rds, 7 sec. of rope
11. Stretch

OFF

1. row 500m + cals+core

2. Deadlift 6-4-3-3-3 +w/u
135-185-205-225-225-235
3. Underhand rows 3x max
60-70-70# 15-12-11 reps
4. Bradley
10 Rounds for time:
100m sprint
10 ring pulls
100m sprint
10 burpees
21.34
5. Stretch

29

30

Knee pulls
T's, goal posts
Lunges
Arm circles
Punters
Hip movements