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 2-07-13

Skill & Strength:
Rest Day


Conditioning:
Row 50 Cals
Then,
3 rounds for time...
15 Swings (men 50 lbs, women 35 lbs)
12 Hanging Knees-2-Elbow
9 Burpee Box Jumps


Endurance:
Pick a mode...
Swim 1200 meters
Bike 12 miles
Run 4 miles
Row 6000 meters
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Wednesday 2-06-13

Skill & Strength:
Weighted Step-ups (use a barbell on the shoulders as though performing a back squat)
5 x 8 each leg


Conditioning:
5 Rounds for time...
5 Thrusters (men 95 lbs, women 65 lbs)
10 Sprawls (Burpees without then push-ups)
15 Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 12 x 50 meters (0:30 rest)
Bike 12 x 400 meters (0:30 rest)
Run 12 x 300 meters (0:30 rest)
Row 12 x 250 meters (0:30 rest)
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Tuesday 2-05-13

Skill & Strength:
Deadlifts
5,5,5,5,5,5 (Try to increase the weight each set)
Push Press
12 x 3 reps on the 0:45 (maintain the heaviest load possible for all 12 sets)
GHD Sit-ups
3 x 20 reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 9:00 ON, 3:00 OFF
Bike 3 x 12:00 ON, 3:00 OFF
Run 3 x 10:00 ON, 3:00 OFF
Row 3 x 10:00 ON, 3:00 OFF
Max Distance
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Monday 2-04-13

MONDAY MOJO:
"Obsessed is just a word the lazy use to describe the dedicated." - unknown


Skill & Strength:
Front Squats
5,5,5,5,5 (try to increase the weight each set)
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
4 rounds for time...
Run 400 meters
15 Swings (men 50 lbs, women 35 lbs)
12 Plyo Lunge (6L/6R)
9 Pull-ups


Endurance:
Rest Day
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Sunday 2-03-13

Rest Day
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Saturday 2-02-13

Skill & Strength:
Snatch
11 x 1 reps


Conditioning:
3 rounds for time...
Run 400 meters
21 Burpees
Row 500 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 x 1 min ON, 1:00 OFF
*max distance
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Friday 2-01-13

FRIDAY FINISHER:
"I've shut the door on yesterday,
And thrown the key away.
Tomorrow holds no fears for me,
Since I have found today." - Vivian Yeiser Laramore


Skill & Strength:
Rest Day


Conditioning:
For time...
Run 400 meters or Bike 800 meters
Then,
21-15-15-9 reps
Push Press (men 95 lbs, women 65 lbs)
Front Squat (men 95 lbs, women 65 lbs)
Hanging Knees-2-elbow
Then,
Run 400 meters or Bike 800 meters


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5000 meters
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