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).

Wednesday 11-20-13

Mobility:
Chest, Lats, Rhomboids, calves

Skill & Strength:
Side Plank
3 x max time (alternate, minimal rest
Superman holds 
3 x 1 minute ON, 0:20 OFF
Weighted Lunge
4 x 10 each leg

Conditioning:
Rest Day

Endurance:
Row 7:00
Bike 10-20 minutes 
Run 2-3 miles
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Tuesday 11-19-13

Mobility:
Chest, lats, traps

Skill & Strength:
Single arm DB row
3 x 10 each arm
Cable chop
3 x 15 each side
Squat (front or back)
5 x 7 reps

Conditioning:
3 rounds...
Run 800 meters
15 DB Thrusters (men 30 lbs, women 15 lbs)
15 slam ball
30 situps

Endurance:
Rest Day
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Monday 11-18-13

Mobility:
Lats, chest, Rhomboids

Skill & Strength:
Dips
3 x 10-12 reps
Tabata: 20 sec ON, 10 sec OFF x 12 rounds
V-sit hold
Isometric Squat
Bulgarian Squat
4 x 10 each leg

Conditioning:
Row 5:00
Then,
2 rounds...
40 steps lunges
30 wall ball
20 sprawls
10 push-ups

Endurance:
2 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 11-15-13

Mobility:
Chest, lats, Rhomboids 

Skill & Strength:
Single arm press (from lunge position - hold weight in opposite arm of forward leg)
3 x 7-10 reps
Russian twist
3 x 30 sec ON, 15 sec OFF
Coosak Squat
4 x 8 each leg

Conditioning:
20-16-16-12 reps
Lunges (hold DBs at side) - (men 25 lbs, women 15 lbs)
Manmakers (10-8-8-6 reps) - (men 25 lbs, women 15 lbs)
Pike Situps

Endurance:
Run
3 x 5:00 ON, 1:00 OFF
Max distance

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Thursday 11-14-13

Mobility:
Chest, Lats, IT bands

Skill & Strength:
Pull-ups
3 x 10 reps
Side Plank 
3 x max time (alternate sides)
Deadlifts (BB or DB)
4 x 8-10 reps

Conditioning:
3 rounds...
Run 800 meters
50 situps
50 supermans
25 Squat jumps

Endurance:
Rest Day

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Wednesday 11-13-13

Mobility:
Chest, Lats, Calves

Skill & Strength:
Dips 
3 x 10-12 reps
Cable chops
3 x 15 reps
Bulgarian Squats
4 x 10 each leg

Conditioning:
Rest Day

Endurance;
Row 5:00
Bike 5-7 miles
Run 1-2 miles (Incline 0-2%)

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Tuesday 11-12-13

Mobility: 
Chest, lats, traps

Skill & Strength;
Windmills
3 x 10-12 reps
Tabata: 20 sec ON, 10 sec OFF x 6 rounds each - alternate
Plank
Hollow rock
Front Squats
5 x 5 reps

Conditioning:
4-5 rounds...
Run 400 meters
30 steps of Lunges
20 situps
10 slam ball

Endurance:
Rest Day

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