Complete all three sections for time:<\/p>\n
1. 40 Kettlebell swings (1.5 pood for men\/1 pood for women)<\/p>\n
1.5 pood = 24kg<\/em><\/p>\n 1 pood = 16kg<\/em><\/p>\n 2. 4 rounds:<\/p>\n 3. 40 Kettlebell Swings<\/p>\n For 20 minutes: 1 minute on, 1 minute off<\/p>\n 50 Freestyle<\/p>\n Max handstand pushups (HSPU) until the minute is up<\/p>\n For scoring: Subtract the number of HSPU to the 50 free time (Example: if you swim the 50 free in 30 seconds and you complete 5 HSPU within the minute, your score for that round is 25)<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n On the minute, as many rounds in 15 minutes:<\/em><\/p>\n Freestyle sprint: Start with 15m underwater kick<\/p>\n Broad jump back to the blocks<\/p>\n 20x Dumbbell cleans (35\/25lbs)<\/p>\n 50 Butterfly<\/p>\n 18x Pushups<\/p>\n 50 Backstroke<\/p>\n 16x Burpees<\/p>\n 50 Breast stroke<\/p>\n 14x Squats<\/p>\n 50 Freestyle<\/p>\n 12x Situps<\/p>\n 50 Butterfly<\/p>\n 10x Dumbbell snatches (35\/25lbs)<\/p>\n 50 Backstroke<\/p>\n 8x Double Unders<\/p>\n 50 Breaststroke<\/p>\n 6x Jumping Lunges<\/p>\n 50 Freestyle<\/p>\n (Alll exercises to scale. Use any stroke you are comfortable with. You can keep to the same stroke in all reps if desired.)<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 50-40-30-20-10 Double Unders<\/p>\n 50m Sprint from the block<\/p>\n 10x Power Clean (95\/65lbs)<\/p>\n Swim across the pool<\/p>\n 9x Overhead Squat (95\/65lbs)<\/p>\n Swim back<\/p>\n 8x Power Clean<\/p>\n Swim across<\/p>\n 9x Overhead Squat<\/p>\n Swim Back<\/p>\n Repeat, decreasing by 1 until you have one rep of each exercise left.<\/em><\/p>\n 1x Power Clean<\/p>\n Swim across pool<\/p>\n 1x Overhead Squat<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 100 Swim, rest 10\u201d<\/p>\n 50 Swim, rest 10\u201d<\/p>\n 7 rounds:<\/p>\n 25 Kick<\/p>\n 25 Scull<\/p>\n 25 Drill<\/p>\n 25 Swim<\/p>\n 10 Wall Balls<\/p>\n 50 Swim, rest 10\u201d<\/p>\n 100 Swim<\/p>\n Record total time<\/p>\n A.<\/strong><\/p>\n 10x Dumbbell Man Makers (35 lb. for men; 25 lb. for women)<\/p>\n Rest 1 minute<\/p>\n B.<\/strong><\/p>\n Hypoxic pull 500 yards or 400 meters, with increasing bi-lateral breathing pattern (Start at every 3 strokes, move on to every 5, every 7 and start back at every 3, by 25)<\/p>\n Rest 1 minute<\/p>\n C.<\/strong><\/p>\n Walk the bottom of the pool with kettlebell for max distance. Measure distance for score<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 100 Air Squats<\/p>\n 10 x 25 Flutter kick (with or without board), 10 seconds rest between each rep<\/p>\n 100 Air Squats<\/p>\n 5 x 50 Swim, 10 seconds rest between each rep<\/p>\n 50 Push Ups<\/p>\n 100 Curtis Ps (95\/55): (Hang squat clean, a lunge on each leg, then shoulders to overhead)<\/p>\n Everytime you break\/let go of bar, there is a 50m swim penalty. Count total distance swam.<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 3 Rounds:<\/p>\n 3 minute Plank<\/p>\n 25 Underwater Swim (Dolphin kick preferred)<\/p>\n 10 Pool Turkish Get Ups<\/p>\n 25 Sprint<\/p>\n Timed 500 or 1000 yards (If working in meters, 400 or 800 meters)<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n Vertical kick modified, Tabata: <\/strong>Best performed in a diving well or the deep end of the pool. Choose between flutter (more challenging) and egg beater (less challenging). The interval will be 20 seconds on, 10 seconds off, as follows: 10 seconds with hands at water level, 5 seconds with hands at face level, 5 seconds with hands above head.<\/p>\n 21 min AMRAP:<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n With a pull buoy and paddles:<\/em><\/p>\n 5\u00d7100 as 25 front scull, 75m swim. Rest 30 seconds between each.<\/p>\n Max Push Ups<\/p>\n 5 Rounds:<\/p>\n 100 4ct Flutter Kicks (Dry)<\/p>\n 50m Swim<\/p>\n 10 Rounds:<\/p>\n 10 Burpees<\/p>\n 25m Swim<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 30 minutes, as many reps as possible:<\/p>\n 30 seconds of vertical kick<\/p>\n Sprint: 25m<\/p>\n Swim: 50m<\/p>\n Timed 500m swim (Compare to Week 6)<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 5 Rounds With Fins:<\/p>\n 10 seconds of Vertical Dolphin Kicking (Use core control to make sure you stay in place)<\/p>\n 25m Underwater Dolphin Kick<\/p>\n 10x Teabag (With arms on pool edge push all the way up to full elbow extension without using legs, and without getting out of the pool)<\/p>\n 5x Turkish Get Ups (35\/25) per arm<\/p>\n 50 Swim (Non-freestyle)<\/p>\n Then 1 minute Hollow Hold<\/p>\n 5x Turkish Get Ups<\/p>\n 50 Swim Freestyle<\/p>\n Then 1 minute Plank<\/p>\n 5x Turkish Get Ups<\/p>\n 50 Swim non freestyle<\/p>\n Then 1 minute max Air Squats<\/p>\n Rest 2 minutes<\/p>\n 50 Swim all out, your choice of stroke<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n 21 Kettlebell Thrusters (35\/25)<\/p>\n 50m Sprint<\/p>\n Rest 1 minute<\/p>\n 15 Kettlebell Thrusters<\/p>\n 50m Sprint<\/p>\n Rest 2 minutes<\/p>\n 9 Kettlebell Thrusters<\/p>\n 50m Sprint<\/p>\n 50m Swim Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n Start with overhead walking lunges around the whole pool. (25\/15 lbs) Walk both length and width. If the pool is long course, do one side of the pool.<\/p>\n Swim 500 with fins and paddles<\/p>\n For 30 minutes:<\/p>\n 50m Swim<\/p>\n 1 Handstand Push Up<\/p>\n 50m Swim<\/p>\n 2 Handstand Push Ups<\/p>\n 50m Swim<\/p>\n 3 Handstand Push Up<\/p>\n Continue to add 1 Handstand Push Up every time you swim 50m<\/p>\n Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n\n
Week 1, Day 2<\/h2>\n
Week 2, Day 1<\/h2>\n
Week 2, Day 2<\/h2>\n
Week 3, Day 1<\/h2>\n
Week 3, Day 2<\/h2>\n
Week 4, Day 1<\/h2>\n
Week 4, Day 2<\/h2>\n
Week 5, Day 1<\/h2>\n
Week 5, Day 2<\/h2>\n
Week 6, Day 1<\/h2>\n
Week 6, Day 2<\/h2>\n
Week 7, Day 1<\/h2>\n
Week 7, Day 2<\/h2>\n
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Week 8, Day 1<\/h2>\n
Week 8, Day 2<\/h2>\n
Week 9, Day 1<\/h2>\n
Week 9, Day 2<\/h2>\n
Week 10, Day 1<\/h2>\n
Week 10, Day 2<\/h2>\n
Week 11, Day 1<\/h2>\n
Week 11, Day 2<\/h2>\n
\n50 Squats
\n50 Kick
\n50 Sit Ups
\n50 Pull (swim)
\n50 Push Ups
\n50m Swim<\/p>\nWeek 12, Day 1<\/h2>\n
Week 12, Day 2<\/h2>\n