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).

Saturday 2-28-15


7 min time cap...
30 Wall Ball or Run 400 meters (weather dependent)
10 Burpee-box jump over - 24/20
20 Steps OH Lunge - 45/25 lbs
30 Shoulders-2-OH - 115/75 lbs
40 Swings - 53/35 lbs
50/35 calorie Row

-rest 2:00-

5 min time cap
30 Wall Ball or Run 400 meters (weather dependent)
10 Burpee-box jump over - 24/20
20 Steps OH Lunge - 45/25 lbs
30 Shoulders-2-OH - 115/75 lbs
40 Swings - 53/35 lbs
50/35 calorie Row

-rest 2:00-

For time...
30 Wall Ball or Run 400 meters (weather dependent)
10 Burpee-box jump over - 24/20
20 Steps OH Lunge - 45/25 lbs
30 Shoulders-2-OH - 115/75 lbs
40 Swings - 53/35 lbs
50/35 calorie Row
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Friday 2-27-15

Skill & Strength: 
DB Rows 
3 x 8-10 each side 
Windmills 
3 x 10-15 each side 
SL (Single Leg) Deadlift 
4 x 8-10 each side 

Conditioning: 
5 min Time cap 
Row 1000 meters 
Max reps - power snatch - 135/95 lbs 
Rest 3:00 
5 min Time cap 
Run 800 meters 
Max reps - toes-2-bar 
Rest 3:00 
5 min cap 
Row 1000 meters or run 800 meters 
Max reps - Burpees 

Endurance: 
Run, Row, Bike, Swim 
2:00 ON, 1:00 OFF 
3:00 ON, 1:00 OFF 
4:00 ON, 1:00 OFF 
5:00 ON. 
max distance 

Olympic Lifting Technique: 
5-7 sets...
Hang Sntach + OHS
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Thursday 2-26-15

Skill & Strength: 
Single Arm (SA) "Bottoms up" KB Press (from the Lunge position, press with same side as forward foot) 
3 x 10 each side 
Toes-2-Bar 
3 x Max reps (2:00 recovery) 
Snatch Grip Deadlift (from a defecit) 
5 x 5 reps 

Conditioning: 
For time... 
Run 800 meters 
70 steps OH Lunges - 45/25 lbs 
60 swings - 53/35 lbs 
50 Box Jumps 
40/30 Pushups 
30/20 Toes-2-Bar 
20 Burpees 

Endurance: 
Rest Day 

Olympic Lifting Technique: 
3-position Clean Pulls 
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
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Wednesday 2-25-15

Skill & Strength: 
Floor Wipers 
3 x 8-10 each side 
Coosak Squats 
4 x 8-10 each side 

Conditioning: 
"Weakness Wednesday" 
Emom: 20 minutes 
Goat 1: (barbell or KB movement) 
Goat 2: (gymnastic or body weight movement) 

Endurance: 
3 rounds... 
Run 400 meters 
Row 500 meters 

Olympic Lifting Technique: 
Rest Day
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Tuesday 2-24-15

Skill & Strength: 
Weighted Hip Extension 
3 x 6-10 reps 
GHD Situps 
3 x 12-15 reps 
Back Squats 
5 x 3 reps 

Conditioning: 
3 rounds... 
Run 400 meters 
21 thrusters - 75/55 lbs 
12 pull-ups 

Endurance: 
Rest Day 

Olympic Technique: 
Bent-over-rows 
5 x 8 reps 
Suicide Walks 
100 meters
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Monday 2-23-15

Skill & Strength: 
Pullups 
3 x Max reps (2:00 rcovery) 
Step-ups 
3 x 8-10 each leg 

Conditioning: 
3 Rounds...
Run 400 or Row 500
21 Thrusters - 75/55 lbs
15/12 pull-ups
9 Burpees

Endurance: 
Run 5-7 rounds... 
2:00 ON, 1:00 OFF 

Olympic Lifting Technique: 
Snatch Balance 
5 x 3 reps 
Jerks 
5 x 3 reps
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Sunday 2-22-15

Rest Day
Or
Active recovery day: swim, bike, run, row, stretch, and play
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Saturday 12-21-15

A. 15 minutes to find heavy single...
1 Front Squat + 1 Jerk

B. "Seeing Double"
Station 1: 9 min cap
Ladder up
Curtis P x 1
Toes-2-Bar x 2

-Rest 3:00-

Station 2: 9 min cap
3 rounds...
Row 250 meters
15/10 HR Pushups
15 box jumps
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Friday 2-20-15

Skill & Strength: 
Pull-ups 
5 x 20 sec ON - max reps, 40 sec OFF 
Single Leg Deadlift 
4 x 8-10 each leg 

Conditioning: 
10! (10-9-8-7-6-5-4-3-2-1 reps) for time... 
Manmakers - 35/20 lbs 
Jumping lunges (each leg) 

Endurance: 
Run, Swim, Bike, Row 2 Rounds... 
1 min ON, 1 min OFF 
1 min ON, 50 sec OFF 
1 min ON, 40 sec OFF 
1 min ON, 30 sec OFF 
1 min ON, 20 sec OFF 
1 min ON, 10 sec OFF 
1 min ON. 

Olympic Lifting Technique: 
EMOM: 10 minutes 
1 Hang Snatch + 1 OHS
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Thursday 2-19-15

Skill & Strength: 
Single Arm (SA) "Bottoms up" KB Press (from the Lunge position, press with same side as forward foot) 
3 x 10 each side 
Toes-2-Bar 
3 x Max reps (2:00 recovery)

Conditioning: 
For time... 
50 Box Jumps 
50 Pushups 
35 Swings - 53/35 lbs 
35 Pullups 
20 Power Cleans - 135/95 lbs 
20 Burpees 

Endurance: 
Rest Day 

Olympic Lifting Technique: 
Snatch Grip Deadlift 
5 x 3 reps 3-position 
Clean Pulls 
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
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Wednesday 2-18-15

Skill & Strength:
Floor Wipers
3 x 8-10 each side
Coosak Squats
4 x 8-10 each side

Conditioning:
"Weakness Wednesday"
Emom: 20 minutes
Goat 1: (barbell or KB movement)
Goat 2: (gymnastic or body weight movement)

Endurance:
For time...
Row 1000
Run 400
Row 1500
Run 800
Row 1000
Run 400

Olympic Lifting Technique:
Rest Day

Posted by at No comments:

Tuesday 2-17-15

Skill & Strength:
Floor Wipers 
3 x 12-15 each side 
Back Squats 
7 reps @ 70% 
2 x 5 reps @ 80% 
3 x 2 reps @ 85-90% 

Conditioning:
3 rounds...
Run 400 meters
15 Deadlifts - 225/155 lbs
30 Wall Ball

Endurance: 
Rest Day 

Olympic Lifting Technique: 
Bent-over-rows 
3 x 10-12 reps 
Romanian Deadlifts 
3 x 10-12 reps
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Monday 2-16-15

Skill & Strength: 
Strict Pullups 
3 x max reps (2:00 recovery) 
Step-ups 
3 x 8-10 each side (2:00 recovery) 

Conditioning: 
For time...
25 Pullups 
50 Single leg Deadlifts - 95/65 lbs (25L/25R) 
50 Pushups
50 Floor Wipers - 95/65 lbs 
50 Box Jumps 
50 Thrusters - 95/65 lbs 
25 Burpees 

Endurance: 
5 sets of... 
5 min ON, 1:00 OFF 

Olympic Lifting Technique: 
Snatch Balance 
5 x 3 reps 
Jerks 
5 x 3 reps
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Sunday 2-15-15

Rest Day 
or 
Active Recovery
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Saturday 2-14-15

Partner WOD (Happy Valentines Day) "Fifty Shades of Green!?" 

A. 86 reps as a team 
Person A: OHS - 96/65 lbs 
Person B: OH BB static hold - 95/65 lbs 

B. 86 reps as a team 
Person A: hang power clean + jerk - 95/65 lbs 
Person B: front rack hold - 95/65 lbs 

C. 106 reps as a team 
Person A: box jumps - 24/20 
Person B: hold BB at the top of a Deadlift - 250/165 lbs 

D. 127 reps as a team 
Person A: wall ball 
Person B: hang from pull-up bar 

E. 3 rounds each 
Person A: Run 200 meters 
Person B: plank hold
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Friday 2-13-15

Skill & Strength:
Toes-2-Bar 
5 x 20 sec ON - max reps, 40 sec OFF 
Single Leg Deadlift 
4 x 8-10 each leg 

Conditioning: 

4 Rounds:  (20:00 cap)
Shuttle Run 25/50/25 meters
35 Wall Ball
20 KB Swings (35#/5#)
9 Burpee Pull Ups


Endurance: 
Run, Swim, Bike, Row 
2 Rounds... 
1 min ON, 1 min OFF 
1 min ON, 50 sec OFF 
1 min ON, 40 sec OFF 
1 min ON, 30 sec OFF 
1 min ON, 20 sec OFF 
1 min ON, 10 sec OFF 
1 min ON. 

Olympic Lifting Technique: 
EMOM: 10 minutes 
1 Hang Snatch + 1 OHS 
EMOM: 10 minutes 

Posted by at 2 comments:

Thursday 2-12-15

Skill & Strength: 
Single Arm (SA) "Bottoms up" KB Press (from the Lunge position, press with same side as forward foot) 
3 x 10 each side 
Toes-2-Bar 
3 x Max reps (2:00 recovery) 
Snatch Grip Deadlift (from a defecit) 
5 x 5 reps 

Conditioning: 
For time... 
Run 800 meters 
70 steps OH Lunges - 45/25 lbs 
60 swings - 53/35 lbs 
50 Box Jumps 
40/30 Pushups 
30/20 Toes-2-Bar 
20 Burpees 

Endurance: 
Rest Day 

Olympic Lifting Technique: 
3-position Clean Pulls 
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
Posted by at 1 comment:

Wednesday 2-11-15

Skill & Strength:
Floor Wipers
3 x 8-10 each side
Coosak Squats
4 x 8-10 each side

Conditioning:
"Weakness Wednesday"
Emom: 20 minutes
Goat 1: (barbell or KB movement)
Goat 2: (gymnastic or body weight movement)

Endurance:
3 rounds...
Run 400 meters
Row 500 meters

Olympic Lifting Technique:
Rest Day

Posted by at No comments:

Tuesday 2-10-15

Skill & Strength:
Weighted Hip Extension
3 x 6-10 reps
GHD Situps
3 x 12-15 reps
Back Squats
5 x 3 reps

Conditioning:
3 rounds...
Run 400 meters
21 thrusters - 75/55 lbs
12 pull-ups

Endurance:
Rest Day

Olympic Technique:
Bent-over-rows
5 x 8 reps
Suicide Walks 
100 meters
Posted by at No comments:

Monday 2-9-15

Skill & Strength: 
Strict Pullups 
3 x max reps (2:00 recovery) 
Step-ups 
3 x 8-10 each side (2:00 recovery) 

Conditioning: 
AMRAP: 7 minutes 
5 Pullups 
10 Jumping Lunges 
5 HSPU (modified is Pushups w/ "Hand Release" at the bottom) 
-rest 3:00- 
AMRAP: 7 minutes 
10 Burpee-Box Jumps 
10 Shoulders-2-OH - 135/95 lbs 

Endurance: 
5:00 ON, 2:30 OFF 
6:00 ON, 3:00 OFF 
7:00 ON. 

Olympic Lifting Technique: 
Snatch Balance 
5 x 3 reps 
Jerks 
5 x 3 reps
Posted by at No comments:

Sunday 2-8-15

Rest Day 
or
Active Recovery: 
Ride, Run, Row, Swim, Yoga, Hike, or Play
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Saturday 2-7-15

Skill & Strength: 
15 minutes to build to heavy single set... 
2 pause back squat (pause for two seconds in the squat quarter position) + 1 rear rack jerk + 2 OHS 

Conditioning: 
2 rounds... 
Run 400 meters 
30 steps OH Lunge - 115/75 lbs 
25 toes-2-bar 
30 steps rear rack Lunge - 115/75 lbs 
15 Burpee-pull-ups
Posted by at No comments:

Friday 2-6-15

Skill & Strength:
DB Rows 
3 x 8-10 each side 
Windmills 
3 x 10-15 each side 
SL (Single Leg) Deadlift 
4 x 8-10 each side 

Conditioning:
5 min Time cap
Row 1000 meters
Max reps - power snatch - 135/95 lbs
Rest 3:00
5 min Time cap
Run 800 meters
Max reps - toes-2-bar
Rest 3:00
5 min cap 
Row 1000 meters or run 800 meters
Max reps - Burpees

Endurance: 
Run, Row, Bike, Swim 
2:00 ON, 1:00 OFF 
3:00 ON, 1:00 OFF 
4:00 ON, 1:00 OFF 
5:00 ON. 
max distance 

Olympic Lifting Technique: 
5-7 sets... 
Hang Sntach + OHS 
5-7 sets... 
High Hang Squat Snatch
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Thursday 2-5-15

Skill & Strength:
Single Arm (SA) Press
*from the lunge position, press with same side as the kneeling leg 
4 x 5 reps each side (use DB or KB) 
Single Leg (SL) Deadlift 
4 x 8 reps each leg 
*hold DBs or KBs at side 

Conditioning: 
2 rounds for time...
Row 500 meters
20 steps OH Lunge - 115/85 lbs
20/15 strict pull-ups
20 steps OH Lunge - 115/85 lbs
80 double unders 

Endurance: 
Rest Day 

Olympic Lifting Technique: 
3 position Pause Snatch Deadlift 
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power) 
Posted by at No comments:

Wednesday 2-4-15

Skill:
Floor Wipers
3 x 8-10 each side
Coosak Squats
4 x 8-10 each side

Conditioning:
"Weakness Wednesday"
Emom: 20 minutes
Goat 1: (barbell or KB movement)
Goat 2: (gymnastic or body weight movement)

Endurance:
2 rounds...
Row 1000
Airdyne 1 mile
Run 800 meters

Olympic Lifting Technique:
Rest Day
Posted by at No comments:

Tuesday 2-3-15

Skill & Strength: 
Floor Wipers 
3 x 12-15 each side 
Back Squats 
7 reps @ 70% 
2 x 5 reps @ 80% 
3 x 2 reps @ 85-90% 

Conditioning: 
5 Rounds for time... 
12 Front Squats - 75/55 lbs 
10 Push Press - 75/55 lbs 
8 Burpees 

Endurance: 
Rest Day 

Olympic Lifting Technique: 
Bent-over-rows 
3 x 10-12 reps 
Romanian Deadlifts 
3 x 10-12 reps
Posted by at No comments:

Monday 2-2-15

Skill & Strength: 
Pullups 
3 x Max reps (2:00 rcovery) 
Step-ups 
3 x 8-10 each leg 

Conditioning: 
3 Rounds...
Run 400 meters 
15 OHS - 95/65 lbs
15/12 Dips 

Endurance: 
Run 5-7 rounds... 
2:00 ON, 1:00 OFF 

Olympic Lifting Technique: 
Snatch Balance 
5 x 3 reps 
Jerks 
5 x 3 reps
Posted by at No comments:

Sunday 2-1-15

Rest Day 
or 
Active Recovery: Run, Swim, Bike, Row, Stretch, Mobilize, Play, etc
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