Fitness Origins – Elite Strength & Conditioning

Black Group:
Broken 10K–
3k-Fast-3k-Slow-3k-Fast-1k-Sprint

Red Group:
Broken 5k
2k-Fast-2k-Slow-1k As Fast As Possible

Rest Day

Black Group:
Bike 7 x 1 mile Holding the Fastest Possible Pace without slowing more than 5 seconds per fastest mile–2 minute recovery between rounds

Red Group:
Bike 5 Rounds x 1 mile Holding the Fastest Pace possible. 3 minute recovery between rounds

Black Group: “Tabata Test”
8 rounds of 20 seconds on 10 seconds off of the following:
Pull Ups-Push Ups-Sit Ups-Dips
(Finish all 8 rounds of Pull Ups before moving on to the Push Ups. There should be no rest between the change in exercises)

Red Group: “Tabata Test”
6 rounds of 20 seconds on 10 seconds off of the following:
Ring Rows-Push Ups-Sit Ups-Bench Dips
(Finish all 6 rounds of Pull Ups before moving on to the Push Ups. There should only be a 1 minute rest between the change in exercises)

Black Group:
3 Sets of 15 Reps of each of the Following:
-Step up to 1 leg Balance-5 second hold (15 reps each leg)
-Tuck Jump to 3 second Squat Hold
-1 leg Plyo Jumps to 1 leg 5 second balance (15 reps each leg)
-24′ Plyo Jump to 3 second hold

Red Group:
2 Sets of 10 Reps of each of the Following:
-Step up to 1 leg Balance-5 sec hold (10 reps each leg)
-Squat Jump into a 3 second Squat Hold
-1 leg Squat Jump up a curb to a 5 second balance (10 reps each leg)

Rest Day

Rest Day Repeated!!
Stretch-Hydrate-Relax-Enjoy

Black Group: “13 by 3″ As Fast As Possible
Run 2 Miles- Eliptical 1 Mile- Bike 10 Miles

Red Group: “10 by 3″
Run/Walk 2 miles-Eliptical 1 mile-Bike 7 miles

Black Group:
As Many Rounds As Possible in 20 Minutes of:
5 Pull Ups-10 Sumo High Pulls (95 lbs)-10 Dips- 5 Power Cleans (95 lbs)

Red Group:
As Many Rounds As Possible in 20 minutes of:
5 Ring Rows-10 Sumo High Pulls (25 lbs)-10 Bench Dips-5 Squat to Curl

Black Group: The Following with 20 seconds between rounds:
10 Squats to a 10 second hold
9 Squats to a 9 second hold
8 Squats to a 8 second hold—
7-6-5-4-3-2-1
Do the same set progression with Push Ups and then Sit Ups

Red Group: Same progressions as above but with 1 minute rest between each round

(There are 10 rounds in each set)