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).

Thursday 11-16-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
(SA) "Bottoms up" KB Press
2-3 x 7-10 reps each side
2DB Bent-over-Row
2-3 x 8-10 reps each side 
Step-ups
3-4 x 8-10 rep each side

Conditioning:
3 rounds for time...
Run 800 meters
15 Hang Snatch - 75/55 lbs
15 Toes-2-Bar 

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 11-15-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
AMRAP: 15 minutes
10 Burpee Box Jump Overs - 24/20"
30 Double Unders
12 KB Swings - 55/35 lbs
12 Plyo Lunges (6L/6R)

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day

Monday 11-13-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Bulgarian Squat
2-3 x 8-10 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Box Squats
7 x 2 reps

Conditioning:
AMRAP: 15 minutes
60 Double Unders
30 OH Sit-ups - 25/15 lbs
15 OH Squats - 95/65 lbs

Endurance:
Pick ONE mode and perform...
Swim 
3 x 3:00 ON, 1:00 OFF
Bike 
3 x 5:00 ON, 1:00 OFF 
Run 
3 x 4:00 ON, 1:00 OFF
Row 
3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 2-3 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps

Tuesday 11-14-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
Side Plank w/ (SA) DB raise
2-3 x 8-10 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
4 rounds of:
4:00 ON, 1:00 OFF
AMRAP-
12 Toes-2-Bar
20/15 Cals Rowing
12 Front Squats - 115/75 lbs 

Endurance:
Rest Day

Olympic Lifting Training: (Clean technique)
6-10 sets...(build to a heavy set)
Power Clean X 1.1 (drop and reset but take no more than 10 seconds between reps)
*Pause for 2 seconds in catch position

Sunday 11-12-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
4 rounds for time...
Run 400 meters
20 Air Squats
10 Burpee-Pull-ups

Saturday 11-11-17

Veterans Appreciation WOD

Conditioning:
For time...
30 Clean and Jerks - 155/105 lbs
Run 1 mile
40 Toes-2-Bar
Run 1 mile
50 Burpees

Friday 11-10-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Dips
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls (into Pistol for a bigger challenge)
3-4 x 5-10 reps each side

Conditioning:
4 rounds:
50 Double Unders
10 Ring Dips
10 Hang Squat Cleans - 115/80 lbs 

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 11-9-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
4 rounds:
15/12 Cals Row
15 Wall Ball
15 KB SDHP - 70/53
15 Box Jumps
15 Push-ups

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day

Wednesday 11-8-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
AMRAP: 15 minutes
10 Thruster - 115/75 lbs
25 Cals Rowing
12 pull-ups 

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 11-7-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups w/ DBs
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
For time...
Run 400 meters
20 OHS - 95/65 lbs
Run 400 meters
20 Power Snatch - 95/65 lbs
Run 400 meters
20 Hang Squat Snatch - 95/65 lbs 

Endurance:
Rest Day

Olympic Lifting Training: (Clean technique)
6-10 sets...(build to a heavy set)
Power Clean X 1.1 (drop and reset but take no more than 10 seconds between reps)
*Pause for 2 seconds in catch position

Monday 11-6-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Bulgarian Squat
2-3 x 8-10 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Back Squats
3-4 x 3-5

Conditioning:
4 rounds of:
12 Pull-ups 
10 Front Rack Lunges - 115/75 lbs
8 Hang Cleans & Press - 115/75 lbs

Endurance:
Pick ONE mode and perform...
Swim 
3 x 3:00 ON, 1:00 OFF
Bike 
3 x 5:00 ON, 1:00 OFF 
Run 
3 x 4:00 ON, 1:00 OFF
Row 
3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 2-3 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps

Sunday 11-5-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
For time:
Row 30 Cals
30 Deadlifts - 185/135 lbs
30 Wall Ball
30 Push-ups 
30 Wall Ball
30 Deadlifts
Row 30 Cals 

Saturday 11-4-17

Skill & Strength:
5 sets...
5 Power Clean + 3 Front Squats + 1 Shoulder-2-OH
*build to a heavy complex

Conditioning:
For time...
Run 1 mile
Then,
100 Sit-ups
75 KB Swings - 55/35 lbs
50 Hanging Knee Raises
25 Hang Snatch - 105/60 lbs

Friday 11-3-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Dips
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls (into Pistol for a bigger challenge)
3-4 x 5-10 reps 

Conditioning:
3 rounds:
50 Air Squats
7 Strict Pull-ups
10 Hang Power Snatch - 115/80 lbs 

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 11-2-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
3 rounds...
Run 400 meters
30 Sit-ups
12 Overhead Squats - 115/75 lbs

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day

Wednesday 11-1-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
AMRAP: 15 minutes
12 Power Cleans - 115/80 lbs
25 Double Unders
12 Toes-2-Bar
25 Double Unders

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day