How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

OUT OF TOWN

I will be gone until memorial day. I will be hiking the grand canyon.

We will be back on it Monday. For now, pick a workout and try it again. Times should be faster.
Remember to practice the gymnastics exercises (ie. pushups, squats, pullups)
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Wednesday 5-26-10

Strength & Conditioning:
As Many Rounds Possible in 20 minutes
5 Pullups
10 Pushups
15 Situps
20 Squats


Endurance:
Any mode of Cardio...
1 minute ON, 1 minute OFF
2 min. ON, 1 min OFF
3 min ON, 1 min OFF
4 min ON, 1 min OFF
5 min ON.
Record total distance covered.
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Tuesday 5-25-10

Strength & Conditioning:
3 Rounds for time...
Run 400 meters
30 Situps
20 Deadlifts (men 115 lbs, women 75 lbs)
10 Push Press (men 75 lbs, women 55 lbs)


Endurance:
Rest Day
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Monday 5-24-10

Strength & Conditioning:
4 rounds for time...
Row 500 meters
15 2DB Thrusters (men 20lbs, women 15 lbs)
20 1DB Swing (men 50 lbs, women 30 lbs)
10ea Plyo Lunge each leg


Endurance:
Run
2 mile Time Trial

Bike
6 mile Time Trial

Row
1500 meter Time Trial
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Wednesday 5-19-10

Strength & Conditioning:
1 Round for time...
Run 50 calories 5% grade
50 Situps
Run 40 calories 5% grade
40 Situps
Run 30 calories 5% grade
30 Situps
Run 20 calories 5% grade
20 Situps
Run 10 calories 5% grade
10 Situps


Endurance:
Rest Day
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Tuesday 5-18-10

Strength & Conditioning:
1 Round for time...
Row 1000 meters
30 Thrusters (men 65 lbs/ women 45 lbs)
50 Pullups
30 Thrusters
Row 1000 meters


Endurance:
Run
6 x 400 meters
90 second recoveries
Stay within 5 seconds of fastest interval

Rike
4 x 2 miles
90 second recoveries
Stay within 10 seconds of fastest interval
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Friday 5-14-10

Strength & Conditioning:
For time...
Run 400 meters
5 rounds of the triplet
5 Swings (men 50 lbs/ women 30 lbs)
10 Pushups
15 Squats

Run 400 meters
25 Thrusters (men 75 lbs/ women 45 lbs)
50 Situps
25 Thrusters (men 75 lbs/ women 45 lbs)

Run 400 meters
5 Rounds of the triplet
5 Swings (men 50 lbs/ women 30 lbs)
10 Pushups
15 Squats

Run 400 meters


Endurance:
Rest Day
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Thursday 5-13-10

Strength & Conditioning:
As Many Rounds Possible in 15 minutes...
10 Thrusters (men use 75 lbs, women use 45 lbs)
10 Jumping Pullups


Endurance:
Run
1 mile Time Trial
*uphill on a grade 6-12%
Record grede used and time
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Wednesday 5-12-10

Strength & Conditioning:
4 Rounds for time...
21 Deadlift (men 95 lbs, women 65 lbs) *Scale as needed
12 Burpees
15 Sumo Deadlift High Pull (SDHP) (men 95 lbs, women 65 lbs)
12 Dips
9 Thrusters (men 95 lbs, women 65 lbs)
12 Pullups


Endurance:
Run/Bike/Swim/Row
4 Min ON, 3 min OFF
2 Min ON, 30 sec OFF
1 Min ON, 3 min OFF
2 Min ON, 30 sec OFF
4 Min ON!
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Tuesday 5-11-10

Strength & Conditioning:
Rest Day


Endurance:
Rest Day
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Monday 5-10-10

Strength & Conditioning:
5 Rounds for time...
7 Hang Power Clean (men 95 lbs/ women 65 lbs) *SCALE AS NEEDED
15 Pushups
30 Lunges (15 steps each leg)


Endurance:
pick one...
RUN - 3 x 800 meters with 90 second recoveries
Bike - 3 x 2 miles with 90 second recoveries
Row - 3 x 1000 meters with 90 second recoveries
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Friday 5-7-10

Strength & Conditioning:
1 Round for time...
30 Back Squats (use .5%-.75% of your bodyweight)
Row 1000 meters
30 Burpees


Endurance:
Run 3 x 800 meters
or
Bike 3 x 2 miles
*Foul if you slow down compared to the first round.
Penalty is 1 min. of pushups max reps

*2 minute recoveries.
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Thursday 5-6-10

Strength & COnditioing:
Rest Day


Endurance:
Run/Bike/Swim/Row
Time Trial 20 minutes
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Wednesday 5-5-10

Strength & Conditioning:
"Ole Burpees"
1 Round for time...
70 Burpees
60 Situps
50 DB Swings (men 50 lbs/ women 30 lbs)
40 Pullups
30 Pushups


Endurance:
"40:20 x 10"
Run/Bike/Swim/Row
10 Rounds of...
40 Seconds ON, 20 Seconds OFF
Record total distance covered
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Tuesday 5-4-10

Strength & Conditioning:
4 Rounds for time
Run 400 meters
Row 500 meters


Endurance:
Rest Day
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Monday 5-3-10

Strength & Conditionina
21-15-9
Thrusters (scale as needed: men 95 lbs/ women 65 lbs)
Pullups (assisted pullups prefered, jumping pullups if necessary)


Endurance:
Run/Bike/Row/Swim
*all out efforts
3 min ON, 3 min OFF
2 min ON, 2 min OFF
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON
Record total distance
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