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 2-29-12

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


Conditioning:
5 rounds for time...
9 Burpees
12 Deadlifts (men 135 lbs, women 95 lbs)
15 Box Jumps


Endurance:
Rest Day
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Tuesday 2-28-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
Row 300 meters
20 Thrusters (men 75 lbs, women 55 lbs)
10 Pullups


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

Monday 2-17-12

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight each set)


Conditioning:
5 Rounds for time...
30 steps Lunges
20 Hanging Knees to Elbow
10 Handstand Pushups (scale to max time handstand hold if the handstand pushup can't be performed properly)


Endurance:
Pick a mode - Swim, Bike, Run, Row
Swim 5 x 200 meters (1:00 recovery)
Bike 5 x 1 mile (1:00 recovery)
Run 5 x 1k (1:00 recovery)
Row 5 x 750 meters (1:00 recovery)
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Sunday 2-26-12

Rest Day
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Saturday 2-25-11

Skill & Strength:
Pullups
3 x Max Reps (2:00 recovery)
Hip Extensions
3 x 20 (unbroken, weighted if possible)


Conditioning:
5 cycles of 5 minutes...
5:00 cap (extra time from finishing set to 5:00 cap is rest time)...
10 Front Squats (men 115 lbs, women 75 lbs)
Run 400 meters
10 Burpees


Endurance:
Rest Day
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Friday 2-24-12

Skill & Strength:
Rest Day


Conditioning:
4 Rounds of...
Row 500 or Bike 800 or Run 400 meters
15 SDHP (men 65 lbs, women 45 lbs)
15 Push Press (men 65 lbs, women 45 lbs)
20 Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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Thursday 2-23-12

Skill & Strength:
Deadlifts
6 x 5 reps (maintain the heaviest weight possible for all six sets)


Conditioning:
"Crossfit Open WoD 12.1"
As Many Reps as possible: 7 minutes
Burpees


Endurance:
Pick a mode...
Swim 1 mile
Bike "Random Hill" - 10 miles
Run 3 miles
Row 4000 meters
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Wednesday 2-22-12

Skill & Strength:
Situps
3 x 1 min - max reps (1:00 recovery)
Dips
3 x max reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
90 seconds ON, 0:45 OFF
*max distance
Posted by at 2 comments:

Tuesday 2-21-12

Skill & Strength:
Front Squats
5,5,5,5,5,5 (try to increase the weight for each set of five)


Conditioning:
50-35-20 for time...
Lunges steps (50L/50R)
Hip Extensions
Hanging Knees-2-Elbow


Endurance:
Rest Day
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Monday 2-20-12

Skill & Strength:
Rest Day


Conditioning:
4 rounds for time...
Row 500 meters or Bike 800 meters
21 Thrusters (men 65 lbs, women 45 lbs)
12 Pullups


Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 2 miles
Row 2500 meters
Posted by at No comments:

Sunday 2-19-12

Rest Day
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Saturday 2-17-12

Skill & Strength:
Sumo Deadlift
5 x 5 reps (maintain the same load for all five sets)
Pushups
3 x max reps (1:30 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 1 mile (1:00 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 150 meters (0:30 rest)
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Friday 2-17-12

Skill & Strength:
Press (no dip before pushing overheard, less weight than push press)
5 x 3 reps (maintain the same weight for all 5 sets of 3)


Conditioning:
1-10+ (1-2-3-4-5-6-7-8-9-10 for time...)
Thrusters (men 80 lbs, women 55 lbs)
Box Jumps
Hanging Knees-2-Elbow


Endurance
Rest Day
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Thursday 2-16-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
Bike 800 meters (0.50 miles)
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
*push the pace - Max Distance
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Wednesday 2-15-12

Skill & Strength:
Back Squat
5RM (work your way up to the max load for 5 reps)


Conditioning:
5 cycles of 3 min ON, 1:00 rest
In 1 cycle:
AMRAP: 3 Min
3 SDHP (men 75 lbs, women 55 lbs)
6 Burpees
9 Squats


Endurance:
Pick a mode...
Swim 5 x 400 meters (2:00 rest)
Bike 5 x 2 miles (2:00 rest)
Run 5 x 800 meters (2:00 rest)
Row 5 x 750 meters (2:00 rest)
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Tuesday 2-14-12

Skill & Strength:
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 10 x 100 meters (0:30 rest)
Bike 10 x 1 mile (0:30 rest)
Run 10 x 200 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)
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Monday 2-13-12

Skill & Strength:
Push Press
5 x 3 reps (maintain the heaviest weight for all five sets)


Conditioning:
21-15-9 for time
SDHP (men 75 lbs, women 55 lbs)
Burpees


Endurance:
Pick a mode - swim, bike, run, row
4 rounds of...
6 Min ON. 2:00 rest
Posted by at No comments:

Sunday 2-12-12

Rest Day
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Satruday 2-11-12

Skill & Strength:
Pushups
3 x max reps (1:30 recovery)
Side Plank
3 x max time (1:30 recovery)



Conditioning:
21-15-9 for time...
Thrusers (men 85 lbs, women 60 lbs)
Pullups


Endurance:
Rest Day
Posted by at 2 comments:

Friday 2-10-12

Skill & Strength:
Rest Day


Conditioning:
5 Sets of...
3 Min ON, 1:00 OFF
-1 Set is: AMRAP: 3 Min
3 SDHP (men 85, women 60 lbs)
6 Burpees
9 Squats


Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 3 miles
Row 5000 meters
Posted by at No comments:

Thursday 2-9-12

Skill & Strength:
GHD Situps
4 x 20 (perform each set unbroken, and weighted if possible)
Hip Extensions
4 x 20 (perform each set unbroken, and weighted if possible)


Conditioning:
As Many Rounds Possible: 25 minutes
Run 800 meters/Row 1000 meters/ Bike 1 mile
30 Swings
15 Burpees


Endurance:
Pick a mode...
Swim 5 x 200 meters (2:00 rest)
Bike 5 x 2 miles (2:00 rest)
Run 5 x 800 meters (2:00 rest)
Row 4 x 1000 meters (2:00 rest)
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Wednesday 2-8-12

Skill & Strength:
Front Squats
5,5,5,5,5,5


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 min ON, 1:00 OFF
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Tuesday 2-7-12

Skill & Strength:
Deadlifts
6 x 5 Reps (maintain heaviest weight possible for all six sets)
Dips
3 x max reps (1:00 recovery)


Conditioning:
AMRAP: 15 minutes
20 steps of Lunges (10R/10L)
7 Pullups
12 Thrusters (men 65 lbs, women 45 lbs)
12 hanging knees-2-elbow


Endurance:
Rest Day

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Monday 2-6-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
10 Pullups
20 Pushups
30 Situps
40 Squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
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Sunday 2-5-12

Rest Day
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Saturday 2-4-12

Skill & Strength:
Push Press
5 x 7 reps (maintain the highest load possible for all five sets)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 100 meters (30 second rest)
Bike 10 x 1k (30 second rest)
Run 10 x 200 meters (30 second rest)
Row 10 x 250 meters (30 second rest)
Posted by at No comments:

Friday 2-3-12

Skill & Strength:
pushup
3 x Max Reps (90 second recovery)
Side plank
3 x Max Time (60 second recovery)


Conditioning:
5 Rounds for time...
15 Deadlifts (men 95 lbs, women 55 lbs
10 Hang Power Cleans
5 Push Press


Endurance:
Rest Day
Posted by at No comments:

Thursday 2-2-12

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 20 minutes
Row 750 meter
50 double unders or 150 singles (jump rope)
21 swings (men 50 lbs, women 35 lbs)


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