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 3-30-12

Skill & Strength:
Front Squats
5 x 6 reps (maintain the highest load for all five sets)


Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 situps
50 hip extensions


Endurance:
Pick a mode...
Swim 3 x 300 meters (3:00 rest)
Bike 3 x 4 miles (3:00 rest)
Run 3 x 1200 meters (3:00 rest)
Row 3 x 1000 meters (3:00 rest)
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Thursday 3-29-12

Skill & Strength:
Pushups
3 x max reps (1:00 recovery)
Pullups
3 x max reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 Rounds of...
30 seconds ON, 1:00 OFF
*Max effort
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Wednesday 3-28-12

Skill & Strength:
Push Press
5RM


Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
12 Pullups


Endurance:
Rest Day
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Tuesday 3-27-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
Lunge 30 steps
20 GHD Situps
12 Pullups


Endurance:
Pick a mode...
Swim 1000 meters
Bike 12 miles
Run 5 miles
Row 5k
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Monday 3-26-12

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


Conditioning:
21-15-9 for time...
Handstand Pushups
Dips
Pushups


Endurance:
Pick a mode...
Swim 4 x 3 min ON, 1:00 OFF
Bike 4 x 5 min ON, 2:00 OFF
Run 4 x 4 min ON, 1:00 OFF
Row 4 x 4 min ON, 1:00 OFF
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Sunday 3-25-12

Rest Day
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Saturday 3-24-12

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the load each round)


Conditioning:
21-15-9 for time...
Deadlifts @ Body weight
Burpees


Endurance:
Rest Day
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Friday 3-23-12

Skill & Strength:
Rest Day


Conditioning:
Crossfit 12.5 Open WOD
AMRAP: 7 minutes
3 Thrusters (men 100 lbs, women 65 lbs)
3 Chest-2-Bar (c2b) pullups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
...
(continue until the seven minute are up)


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 minute Time Trial
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Thursday 3-22-12

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


Conditioning:
21-15-9 for time...
Front Squats (men 100 lbs, women 70 lbs)
Box Jumps
Dips


Endurance:
Pick a mode - Swim, Bike, Run, ROw
5 Rounds of...
3 minutes ON, 1:00 OFF
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Wednesday 3-21-12

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


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters (0:15 rest)
Bike 10 x 400 meters (0:30 rest)
Run 10 x 200 meters (0:15 rest)
Row 10 x 250 meters (0:15 rest)
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Tuesday 3-20-12

Skill & Strength:
Push Press
5 x 5 reps (maintain the heaviest load possible for all 5 sets)
Pushups
3 x max reps (1:30 recovery)


Conditioning:
21-15-9 for time...
Hang Power Clean (men 95 lbs, women 65 lbs)
Front Squats (men 95 lbs, women 65 lbs)
Dips


Endurance:
Rest Day
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Monday 3-19-12

Skill & Strength:
Rest


Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
15 Pullups
9 Burpees


Endurance;
Pick a mode...
Swim 5 x 200 meters (2:00 OFF)
Bike 5 x 2 miles (2:00 OFF)
Run 5 x 800 meters (2:00 OFF)
Row 5 x 600 meters (2:00 OFF)
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Sunday 3-18-12

Rest Day
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Saturday 3-17-12

Skill & Strength:
Deadlifts
5RM


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters (0:30 rest)
Bike 10 x 800 meters (0:30 rest)
Run 10 x 400 meters (0:30 rest)
Row 10 x 300 meters (0:30 rest)
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Friday 3-16-12

Skill & Strength:
Dips
3 x max reps
Pullups
3 x max reps


Conditioning:
For time...
150 Wall Ball (men 15 lbs, women 12 lbs)
Row 50 calories
25 Pullups
25 Dips


Endurance:
Rest Day
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Thursday 3-15-12

Skill & Strength:
Rest Day


Conditioning:
For time...
25 Pullups
Run 400 meters
21 Thrusters (men 80, women 55 lbs)
Run 800 meters
21 Thrusters
Run 400 meters
25 Pullups


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 10k
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Wednesday 3-14-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform unbroken, and weighted if possible)
Hip Extensions
3 x 20 reps (perform unbroken and weighted if possible)


Conditioning:
For time...
100 Pullups
100 Pushups
100 Situps
100 Squats


Endurance:
Swim 2 x 500 meters (3:00 rest)
Bike 2 x 7 miles (3:00 rest)
Run 2 x 1.5 miles (3:00 rest)
Row 2 x 2k (3:00 rest)
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Tuesday 3-13-12

Skill & Strength:
Push Press
5 Rep Max


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, run, row
10 rounds...
1 minute ON, 1 min OFF
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Monday 3-12-12

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


Conditioning:
4 Rounds for time...
10 Swings (men 60 lbs, women 40 lbs)
20 Pushups
30 Squats
Run 400 meters


Endurance:
Rest Day
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Sunday 3-11-12

Rest Day
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Saturday 3-10-12

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


Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 Min ON, 2:00 OFF
Posted by at No comments:

Friday 3-9-12

Skill & Strength:
Deadlifts
7 x 3 reps (maintain the heightest load possible for all seven sets)
Pushups
3 x Max Reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, row, run
12 rounds of...
40 seconds ON, 0:20 OFF
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Thursday 3-8-12

Skill & Strength:
Side plank
3 x max time (1:00 recovery, alternate directions)


Conditioning:
"Crossfit 12.3"
AMRAP: 18 minutes
15 Box Jumps (men 24", women 20")
12 Push Press (men 115 lbs, women 75 lbs)
9 Toes-2-Bar
*scale down if necessary!


Endurance:
Rest Day
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Wednesday 3-7-12

Skill & Strength:
Rest Day


Conditioning:
4 Rounds for time...
Bike 800 meters or Row 500 meters or Run 400 meters
15 Burpees


Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 2 miles
Row 3000 meters
Posted by at 2 comments:

Tuesday 3-6-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform set unbroken and with weight if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and with weight if possible)


Conditioning:
5 rounds for time...
12 Front Squats (men 135 lbs, women 95 lbs)
12 Dips


Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
6 min ON, 2:00 OFF
Posted by at 1 comment:

Monday 3-5-12

Skill & Strength:
Thrusters
5RM - (work your way up to the highest possible weight for five unbroken reps)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 25 meters (0:30 rest)
Bike 10 x 1k (0:30 rest)
Run 10 x 300 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)
Posted by at No comments:

Sunday 3-4-12

Rest Day
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Saturday 3-3-11

Skill & Strength:
Rest Day


Conditioning:
4 rounds for time...
Row 500 or Bike 800 miles
21 front Squats (men 100 lbs, women 75 lbs)
12 push Press (men 100 lbs, women 75 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute time trial
Posted by at 2 comments:

Friday 3-2-12

Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the weight each set)


Conditioning:
4 Rounds for time...
20 Deadlifts (men 135 lbs, women 95 lbs)
15 DB Thrusters (men 25 lbs, women 15 lbs)
Handstand hold - max time


Endurance:
Pick a mode...
Swim 4 x 300 meters (2:00 rest)
Bike 4 x 3 miles (2:00 rest)
Run 4 x 1200 meters (2:00 rest)
Row 4 x 1000 meters (2:00 rest)
Posted by at 2 comments:

Thursday 3-1-12

Skill & Strength:
Pullups
3 x max reps (2:00 recovery)
Pushups
3 x max reps (2:00 recovery)
Side Plank
3 x max time (0:45 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 Rounds of...
1 min ON, 0:30 OFF
Posted by at No comments:

Monday 3-12-12

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


Conditioning:
4 Rounds for time...
10 Swings (men 60 lbs, women 40 lbs)
20 Pushups
30 Squats
Run 400 meters


Endurance:
Rest Day
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