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 9-17-13


Skill & Strengh:
Front Squats
7 x 3 reps (pause one second at the bottom)
Dips
3 x max reps (2:00 rest)
Plank
2 x max time (1:00 rest)

Conditioning:
Rear Day

Endurance:
Pick a mode...
Swim 
3 x 5:00 ON, 1:00 OFF
Bike 
3 x 7:00 ON, 2:00 OFF
Run 
3 x 6:00 ON, 1:30 OFF
Row 
3 x 5:00 ON, 1:15 OFF
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Tuesday 9-17-13

Skill & Strength:
Front Squats
7 x 3 reps (pause one second at the bottom)
Dips
3 x max reps (2:00 rest)
Plank
2 x max time (1:00 rest)

Conditioning:
Rear Day
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Monday 9-16-13

Skill & Strength:
Push press
Build to find a 3 rep max (RM)
*as much as you can handle for three consecutive reps

Conditioning:
For time...
21 Deadlifts @ BW
Run 800 meters
15 Deadlifts @ BW
Run 800 meters
9 Deadlifts @ BW
Run 800 meters

Endurance:
Rest Day
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Sunday 9-15-13

Rest Day
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Saturday 9-14-13

From CF 2.0
3 rounds...
Carry: 100 meters out farmers carry (men 40 lbs, women 25 lbs)
Calorie row (men 20 Cals, women 15 Cals)
15 Thrusters (men 95 lbs, women 65 lbs)
24 steps lunges (men 40 lbs. women)
20 SDHP (men 75 lbs, women 55 lbs)

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Friday 9-13-13

Skill & Strength:
Snatch
11 x 1 rep

Conditioning:
Rest Day

Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 1200 meters (2:00 rest)
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Thursday 9-12-13

Skill & Strength:
Single Leg Deadlift
3 x 10 each leg
Handstand hold
3 x max time (2:00 recovery)

Conditioning:
3 rounds...
Run 400 meters
12 push-ups
20 squats
12 knees-2-elbow
Row 500 meters

Endurance:
Rest Day
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