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 3-31-16

Mobility:
Chest, Hips, Adductors

Skill & Strength:
Dips
2-3 x max time (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Snatch Grip Pulls
3-5 x 1.1.1 reps (reset the bar between the reps)

Conditioning:
3 cycles:
5:00 ON, 1:00 OFF
15/12 Calorie Row
20 steps OH Lunges – 45/25 lbs
20 Wall Ball
15 Pull-ups
*Restart where you leave off

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
3-position Clean (light)
5-7 x 2-3 reps
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Wednesday 3-30-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
Skin-the-Cats
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side

Conditioning: 
4 Cycles 3:00 Time Cap
Run 400 meters (modify to shorter if needed)
50 Double Unders Max Reps – Manmakers – 45/20 lbs
Rest 1:30

Endurance:
For Time...
Run 800 meters
Row 1200 meters
Run 800 meters (3-6% incline)
Row 1200 meters

Olympic Lifting Technique:
Rest Day
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Tuesday 3-29-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB OH Press (standing - staggered stance)
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
OH Squat
5 reps @60%
2 x 3 reps @70-75%  
3 x 1 reps @85-90%

Conditioning:
4 rounds for time: 20:00 cap
6 Thrusters - 95/65 lbs
12 Toes-2-Bar
15 Swings - 70/53 lbs

Endurance:
Rest Day

Olympic Lifting Training:
Bent-Over-Row
5 x 3 reps
BB Rollout
5 x 5 reps
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Monday 3-28-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Body/Ring Rows
2-3 x Max Reps (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Pistols
3-4 x 6-10 reps each side

Conditioning:
15-12-9-6-3 reps (15:00 Cap)
Squat Cleans – 115/75 lbs
HSPU
Box Jumps

Endurance:
Pick ONE mode and perform:
Swim
3 x 6:00 (2:00 OFF)
Bike
3 x 8:00 (2:00 OFF)
Run
3 x 7:00 (2:00 OFF)
Row 
3 x 7:00 (2:00 OFF)

Olympic Lifting Texhnique:
5-7 sets of:
1 Snatch Balance + 2 OHS
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Monday Motivation

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Sunday 3-27-16

Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
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Saturday 3-26-16

"Crossfit Open WOD 16.5"
21-18-15-12-9-6-3 reps for time...
Thrusters - 95/65 lbs
Bar Facing Burpee-over-Bar
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