Run + Bike + Swim

Run: 30 min - 2.8 miles

Bike: 30 min - 8.2 miles

Swim:
Freestyle:
8 laps, 1 min rest

2 laps, 20 sec rest
4 laps, 20 sec rest
6 laps, 20 sec rest
8 laps, 1 min rest
8 laps, 20 sec rest
6 laps, 20 sec rest
4 laps, 20 sec rest
2 laps

1 min rest

Breaststroke:
10 laps

Freestyle:
2 laps

Total: 60 laps = 1500 meters

Bike + Swim

Bike 30 min - 10.2 miles

Swim:
Freestyle:
8 laps, 20 sec rest

2 laps, 20 sec rest
4 laps, 20 sec rest
6 laps, 20 sec rest
8 laps, 20 sec rest
6 laps, 20 sec rest
4 laps, 20 sec rest
2 laps

1 min rest

Breaststroke:
10 laps

Freestyle:
2 laps

Total: 52 laps = 1300 meters

Bike + Swim

Bike 30 min - 9.22 miles
Swim 15 min - 650 meters (26 laps) + 20 laps no timing

Bike + Run + Swim

Bike 30 min - 9.99 miles

Run 20 min - 2 miles

Swim 15 min - 600 meters (24 laps)

Saturday Workout

Bike 30 min - 9.4 miles
Run 15 min - 1.5 miles
Swim 15 min - 600 meters (24 laps)

Friday Workout

Swimming 750 meters (30 laps)

Thursday Workout at Co. 2

Warm up: 10 min

Rope climb practice: 15 min

Abs + Core: 10 min

Sledge Hammer: 3 x 40 swings

Farmer's Walk: 200 ft with 124 lbs

Double Military Kettlebell Presses: 3 x 20 with 16 kg kettlebells

Farmer's Walk: 200 ft with 124 lbs

Cool down + Stretching: 10 min

Evening Workout:
Swimming 750 meters (30 laps)

Bike + Run + Swim

Bike 30 min - 8.95 miles

Run 30 min - 3.3 miles

Swim 15 min - 625 meters (25 laps)

Bike + Run + Swim

Bike 30 min - 8.7 miles

Run 30 min - 3.15 miles

Swim 15 min - 600 meters (24 laps)

Abs + Core: 10 min

Run + Pool

Run 3 miles

Pool 750 meters (30 laps)

Saturday at Co. 2

Rope Climbing Practise

Friday Workout

Pool 750 meters (30 laps)

Swim

Swim 750 meters (30 laps)

Co. 2 Workout

Warm up: 10 min

Sledge Hammer: 4 x 40 swings

Kettlebell Squads: 4 x 10
4 sets of: 20 Kettlebell Alternate Cleans follow by 20 Kettlebell See Saw Presses

Cool down: 10 min

Run

Run 3 miles

Monday: Run + Bike + Pool

Run 3.5 miles

Bike 4.5 miles

Pool 750 meters (30 laps)

Sunday: Run + Bike + Pool

Run 3 miles
Bike 3 miles
Pool 500 meters (20 laps)

Co. 2 Workout

Warm up: 10 min

Sledge Hammer: 10 min (intervals)

Kettelbell Towel Upper Strength Exercises:
3 sets of:
12 Shoulder Raises, follow by 12 Biceps Curls, follow by 12 Triceps Extensions

Windmill practice: 15 min

Cool down: 10 min

Run + Pool

Run 3 miles

Pool 20 laps (500 m)

Bike + Run + Pool

Bike 10 miles
Run 2 miles
Pool 500 m (20 laps)

Run + Pool

3 miles run

20 laps (25 m) on the pool = 500 m

Thursday Workout

3 miles run before night shift.

Co. 2 Strength Circuit

Warm up: 10 min

Strength Circuit:
1. Sledge Hammer
2. 45 lbs Olympic Bar curls, presses and triceps extensions
3. 4 Kelltebell Push ups follow by 4 Kettlebell Renegade Rows...
4. Lunges with 45 lbs Olympic Bar
5. Farmer's Walk with 2 x 45 lbs weights

Cool down: 10 min

New Year Workout

Warm up: 10 min

Abs + Core: 10 min

Forearm exercises with sledge hammer: 10 min

Kettlebell Military Press:
12 kg KB 3 x 10 reps R + L
16 kg KB 3 x 15 reps R + L

Cool down: 10 min