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).

Monday 4-8-13

MONDAY MOJO:
"One of the most important keys to Success is having the discipline to do what you know you should do, even when you dont feel like doing it." -Annonymous


Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
30 steps Lunges
20 Sit-ups
10 Thrusters (men 90 lbs, women 60 lbs)


Endurance:
Pick a mode...
Swim 15 minutes
Bike 25 minutes
Run 21 minutes
Row 20 minutes
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