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).

Friday 7-29-11

Skill & Strength:
Rest Day


Conditioning;
5 Rounds for time...
30 Steps Walking Lunges with weight Overhead
15 Burpees


Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim - 15 minutes
Bike - 40 minutes
Run - 30 minutes
Row - 20 minutes
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Thursday 7-28-11

Skill & Strength:
GHD Situps
3 x 20 reps (use weight if possible)


Conditioning:
10 min Fit Test
4 Minutes - Max Calories of Rowing
1 min rest
3 Minutes - Max Swings (men 55 lbs, women 35 lbs)
1 min rest
2 Minutes - Max reps Back Squats (men 100 lbs, women 75 lbs)
1 min rest
1 Minute - Max reps Push Press (men 65 lbs, women 45 lbs)


Endurance;
Pick a mode...
Swim 3 x 300 meters
Bike 3 x 3 miles
Run 3 x 1 mile
Row 3 x 1000 meters
Posted by at 1 comment:

Wednesday 7-27-11

Skill & Strength:
Push Press
3,3,3,3,3,3 (try to increase the load each set)
Hip Extensions
3 x 20 (perform each set unbroken, use weight if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 1 min OFF
4 minutes ON, 1 min OFF
3 minutes ON, 1 min OFF
2 minutes ON, 1 min OFF
1 minute ON.
Posted by at 1 comment:

Tuesday 7-26-11

Skill & Strength:
Back Squats
3,3,3,3,3,3 (increase the load each set)

Conditioning:
For time...
Row 1000 meters
30 thrusters (men 75 lbs, women 50 lbs)
30 pullups
Run 1000 meters (0.62 miles)

Endurance:
Rest Day

Posted by at 2 comments:

Monday 7-25-11

Skill & Strength:
Rest Day


Conditioning:
5 Rounds of...
9 SDHP (men 85 lbs, women 60 lbs)
12 Box jumps
15 Swings (men 55 lbs, women 35 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
3 min ON, 1 min OFF
Posted by at 1 comment:

Sunday 7-24-11

Rest Day
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Saturday 7-23-11

Skill & Strength:
Deadlifts
12 x 3 reps (45 seconds)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Posted by at No comments:

Friday 7-22-11

Skill & Strength:
Dips
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
3 Rounds...
7 minutes to finish
Row 500 meters
30 Swings (men 55 lbs, women 35 lbs)
15 Pullups
*when 7 minutes are up, next round begins


Endurance:
Rest Day
Posted by at 1 comment:

Thursday 7-21-11

Skill & Strength:
Rest Day


Conditioning:
5 Rounds of...
4 minutes ON, 1 min OFF
Run 400 meters
15 SDHP (men 75 lbs, women 55 lbs)
Max Reps - Burpees (in remaining time)
*Score is total number burpees performed


Endurance:
Pick a mode...
Swim 3 x 400 meters (2 min rest)
Bike 3 x 5k (2 min rest)
Run 3 x 1k (2 min rest)
Row 3 x 800 meters (2 min rest)
Posted by at No comments:

Wednesday 7-20-11

Skill & Strength:
Overhead Squats
5 x 5 reps (try to maintain the same weight for all 5 sets)


Conditioning;
5 Rounds for time...
9 Deadlifts (men 115 lbs, women 90 lbs)
15 DB Trhusters (men 30 lbs, women 20 lbs)
21 Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
Posted by at No comments:

Tuesday 7-19-11

Skill & Strength:
Push Press
7 x 3 reps (maintain the highest weight possible for all 7 sets)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
Posted by at No comments:

Monday 7-18-11

Skill & Strength:
Deadlifts
5 x 5 reps (Maintain the same weight for each set)


Conditioning:
3 Rounds for time...
21 Front Squats (men 95 lbs, women 65 lbs)
21 GHD Situps
Run 400 meters


Endurance:
Rest Day
Posted by at No comments:

Sunday 7-17-11

Rest Day
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Saturday 7-16-11

Skill & Strength:
Back Squats
5,5,5,5,5,5 (Increase the weight each set)


Conditioning:
AMRAP: 20 minutes
5 Pullups
10 Pushups
15 Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 Minutes Time Trial
Posted by at 2 comments:

Friday 7-15-11

Skill & Strength:
Press
7,7,5,5,3,3 (Increase the weight each set)
Pushups
3 x max reps (2 minute recoveries)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 5 x 200 meters (1 min rest)
Bike 5 x 2 miles (2 min rest)
Run 5 x 800 (1 min rest)
Row 5 x 500 meters (1 min rest)
Posted by at No comments:

Thursday 7-14-11

Skill & Strength:
Pullups
3 x max reps (2 min recoveries)
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Extensions
3 x 20 reps (perform each set unbroken)


Conditioning:
4 Rounds for time...
Run 400 meters
15 Pullups
15 Pushups
15 Overhead Situps (men 25 lbs, women 15 lbs)
25 Squats


Endurance:
Rest Day
Posted by at 4 comments:

Wednesday 7-13-11

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 20 minutes
100 Jump Ropes (15 Burpees if Jump rope is unavailable)
21 Swings (men 55 lbs, women 35 lbs)
15 Overhead Squats (men 75 lbs, women 50 lbs)


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 3 miles
Row 5000 meters
Posted by at No comments:

Tuesday 7-12-11

Skill & Strength:
Front Squats
7,7,5,5,3,3 (increase the weight each set - if possible)
Situps
3 Sets of...
Max reps in 1 minutes (1 minute recovery)


Conditioning:
For time...
Row 1000 meters
50 Thrusters (men 45 lbs, women 30 lbs)
40 Pushups (with hand raise)
30 Swings (men 55 lbs, women 35 lbs)
20 Burpees
10 Pullups
Row 1000 meters


Endurnace:
Pick a mode - Swim, Bike, Run, Row
5 Rounds of...
2 minutes ON, 1 min OFF
Posted by at 2 comments:

Monday 7-11-11

Skill & Strength:
Deadlifts
7,7,5,5,5,3,3 (increase the weight each set)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
1 min ON, 20 sec OFF
1 min ON, 30 sec OFF
1 min ON, 40 sec OFF
1 min ON, 50 sec OFF
1 min ON.
Posted by at 2 comments:

Sunday 7-10-11

Rest Day
Posted by at No comments:

Saturday 7-9-11

Skip
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Friday 7-8-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken, use as much weight as possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use as much weight as possible)


Conditioning:
As Many Rounds Possible: 20 minutes
15 Deadlifts (men 100 lbs, women 75 lbs)
10 Pushups
15 Box Jumps


Endurance:
pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
2 min ON, 1 min OFF
1 min ON.
Posted by at 2 comments:

Thursday 7-7-11

Skill & Strength:
Back Squats
5,5,5,5,5,5 (increase the weight for each of the six sets)
Body Rows
3 x max reps (90 second recoveries)


Conditioning:
Rest Day


Endurance:
pick a mode...
Swim 2 x 400 meters (2 min rest)
Bike 2 x 5 miles (2 min rest)
Run 2 x 2 miles (2 min rest)
Row 2 x 2000 meters (2 min rest)
Posted by at No comments:

Wednesday 7-6-11

Skill & Strength:
Push Press
5,5,5,5,5,5 (Increase the weight each of the six sets)
Pushups
3 x max reps (90 second recoveries)


Conditioning:
"Evilness"
30-20-10 for time...
Thrusters (men 75 lbs, women 55 lbs)
Pullups


Endurance:
Rest Day
Posted by at 1 comment:

Tuesday 7-5-11

Skill & Strength:
Rest Day

Conditioning:
5 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 burpees

Endurance:
Pick a mode - swim, bike, run, row
15 minute time trial

Posted by at No comments:

Monday 7-4-11

Skill & Strength:
Back Squats
5 x 5 reps (maintain the same weight for all five sets)


Conditioning:
5 Rounds for time...
1 Press
1 Pullup
3 Push Press
3 Pullups
5 Thrusters
5 Pullups
*Use the heaviest weight possible, but keep the load the same for all lifts


Endurance:
Pick a mode...
Swim 3 x 300 meters (2 min rest)
Bike 3 x 3 miles (2 min rest)
Run 3 x 800 meters (2 min rest)
Row 3 x 1200 meters (2 min rest)
Posted by at 2 comments:

Sunday 7-3-11

Rest Day
Posted by at 2 comments:

Saturday 7-2-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken)
Hip Externsions
3 20 reps (perform each set unbroken)


Conditioning:
21-15-15-9 for time...
Jump Rope 100 singles every round
Swings
Jumping Lunge (each leg)
Ground-2-OH (men 25 lbs, women 15 lbs)
Burpees


Endurance:
Rest Day
Posted by at No comments:
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