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).

Tuesday 6-4-13

Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
10 Burpees
20 Box Jumps
10 pull-ups
30 Squats


Endurance:
Pick a mode...
Swim 1000 meters
Bike 8 miles
Run 3 miles
Row 4k
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Monday 6-3-13

Skill & Strength: 
Back Squats 
5,5,5,5,5 (try to increase the weight each set of five) 
Situps 3 x 1:00 - Max reps (1:00 recovery) 


 Conditioning: 
21-15-15-9 reps for time... 
Thrusters (men 75 lbs, women 50 lbs) 
Swings (men 50 lbs, women 35 lbs) 
Hanging Knees-2-elbow 


 Endurance: 
Pick a mode - Swim, Bike, Run, Row 
3 min ON, 1:00 OFF 
6 min ON, 2:00 OFF 
9 min ON.
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Back in Action

Sorry for the absence guys. We are back in action. Here we go....
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Monday 5-20-13

"Back On Track" 

Skill & Strength: 
Weighted Step-ups 3 x 10 each Leg 
Pullups 3 x max reps (2:00 recovery) 

Conditioning: 
3 Rounds for time... 
Run 400 meters uphill (incline 3-5%) 
21 Front Squats - 95/65 lbs 
15 HR Pushup (lift hands off the ground while at the bottom of the pushup 
9 Hanging Knees-2-Elbow 

 Endurance: 
Pick a mode - Swim, Bike, Run, Row 
3 Rounds 
1 min ON, 1:00 OFF 
1 min ON, 0:50 OFF 
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF 
1 min ON, 0:20 OFF 
1 min ON, 0:10 OFF
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Friday 5-10-13

Skill & Strength:
Rest Day


Conditioning:
50-40-30-20-10 reps for time...
Box jumps
Squats
Sit-ups
Single DB Ground-2-Overhead (men 30 lbs, women 20 lbs) (25L/25R, 20L/20R, etc)


Endurance:
Pick a mode...
Swim 15 minutes
Bike 40 minutes
Run 25 minutes
Row 20 minutes
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Thursday 5-9-13

Skill & Strength:
Press
7 x 3 reps
Sit-ups
3 x 1 minute - max reps


Conditioning:
3 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
1 min ON, 1:00 OFF
*max distance 
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Wednesday 5-8-13

Skill & Strength:
Snatch
11 x 1 rep


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 300 meters
Bike 3 x 2 miles
Run 3 x 1200 meters
Row 3 x 1500 meters


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