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).

Sunday 9-30-12

Rest Day
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Saturday 9-29-12

Skill & Strength:
GHD Sit-ups
3 x 20 reps (unbroken sets use weight if possible)
Push-ups
3 x Max Reps (2:00 recovery)
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...90 seconds ON, 0:30 OFF
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Friday 9-28-12

FRIDAY FINISHER:
"No matter how slow you go, you are still lapping everyone on the couch." -Anonymous


Skill & Strength:
Overhead Squats
5 x 3 reps (maintain the Hughes load possible for all five sets)


Conditioning:
4 rounds for time...
Run 400 meters
21 Box Jumps
12 Deadlifts (men 135 lbs, women 95 lbs)


Endurance:
Rest Day
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Thursday 9-27-12

Skill & Strength:
Rest Day


Conditioning:
3 rounds for time
Run 800 or Row 1000 or Bike 1.5 miles
50 Sit-ups
50 squats


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 minute Time Trial
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Wednesday 9-26-12

Skill & Strength:
Push Press
12 sets of 3 reps every 45 seconds
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Hanging knees-2-elbow
Burpees


Endurance:
Pick a mode...
Swim 4 x 250 meters (2:00 recovery)
Bike 4 x 3 miles (2:00 recovery)
Run 4 x 1 miles (2:00 recovery)
Row 4 x 1200 meters (2:00 recovery)
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Tuesday 9-25-12

Skill & Strength:
Weighted Step-ups
5 x 5 each leg
Pull-ups
3 x Max Reps (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 15 x 25 meters (0:20 rest)
Bike 15 x 400 meters (0:20 rest)
Run 15 x 200 meters (0:20 rest)
Row 15 x 150 meters (0:20 rest)
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Monday 9-24-12

MONDAY MOJO:
"Continuous effort, not strength or intelligence, is the key to I locking out potential." - Liane Cardes

Skill & Strength:
Deadlifts
7,7,7,7,7 (increase the weight each set)
Dips
3 x Max Reps (2:00 recovery)


Conditioning:
21-15-9 for time...
OH Squats (men 100 lbs, women 65 lbs)
Burpees
Box Jumps


Endurance:
Rest Day
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Sunday 9-23-12

Rest Day
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Saturday 9-22-11

Skill & Strength:
Back Squats
7,7,7,7,7 (increase the weight each set)


Conditioning:
12 rounds for time...
7 Thrusters (men 75 lbs, women 50 lbs)
7 Burpees
7 SDHP (men 75 lbs, women 50 lbs)


Endurance:
Pick a mode...
Swim 3 x 5 minutes (1:30 Recovery)
Bike 3 x 8 minutes (1:30 Recovery)
Run 3 x 6 minutes (1:30 Recovery)
Row 3 x 5 minutes (1:30 Redovery)
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Friday 9-21-12

Skill & Strength:
OH Squats
8 x 2 reps
Situps
GHD Situps
3 x 15 reps
Supermans
3 x 15 reps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 50 meters on the 1:30
Bike 10 x 400 meters on the 1:30
Run 10 x 200 meters on the 1:30
Run 10 x 250 meters on the 1:30
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Thursday 9-20-12

Skill & Strength:
Push Press
5,5,5,5,5 (increase the load each set if possible)
Side Plank
2 x max time (alternate, no rest)


Conditioning:
3 Rounds for time...
Row 500 meters
20 Burpees
Run 400 meters


Endurance:
Rest Day
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Wednesday 9-19-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
15 Deadlifts (men 155, women 105 lbs)
15 DB Thrusters (men 30 lbs, women 20 lbs
15 Box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
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Tuesday 9-18-12

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


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


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
5 minutes ON, 1:00 OFF
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Monday 9-17-12

Skill & Strength:
Weighted Lunges
5 x 10 steps (5L/5R)
Pullups
3 x Max Time (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds of...
1 min ON, 1:00 OFF
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Sunday 9-16-12

Rest Day
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Saturday 9-15-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
12 Deadlifts (men 150 lbs, women 100 lbs)
20 Pushupso
Run 400 meters or Bike 800 meters)


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 6000 meters
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Friday 9-14-12

Skill & Strength:
Back Squats
5,5,5,5,5 (try to increase the weight each set)
Situps
3 x Max Reps (1:00 recovery)


Conditioning;
3 rounds for time...
Run 400 meters
50 Box Jumps
40 Pushups
30 hip extensions
20 knees-2-elbow
10 pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 minutes ON, 2:30 OFF
6 minutes ON, 3:00 OFF
7 minutes ON.
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Thursday 9-13-12

Skill & Strength:
Back Squats
5RM (work up to a five rep max - as heavy as possible for five reps in a row)
Push Press
5RM


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 6 x 200 meters (1:30 recovery)
Bike 6 x 2 mile (1:30 recovery)
Run 6 x 800 meters (1:30 recovery)
Row 6 x 600 meters (1:30 recovery)
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Wednesday 9-12-12

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


Conditioning:
4 rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
25 Situps
20 Pushups


Endurance:
Rest Day
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Tuesday 9-11-12

Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
9 Burpees
11 Hang Cleans (men 100 lbs, women 75 lbs)
9 pullups
11 Front Squats (men 100 lbs, women 75 lbs)


Endurance:
Pick a mode...
Swim 12 minute TT
Bike 25 minute TT
Run 20 minute TT
Row 15 minute TT
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Monday 9-10-12

Skill & Strength:
Push Press
5,5,5,5,5 (Try to increase the load each set)


Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
SDHP (men 80 lbs, women 55 lbs)
Burpees


Endurance:
Pick a mode...
Swim 3-5 x 200 meters (2:00 recovery)
Bike 3-5 x 2 miles (2:00 recovery)
Run 3-5 x 1k (2:00 recovery)
Row 3-5 x 1200 meters (2:00 recovery)
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Sunday 9-9-12

Rest Day
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Saturday 9-8-12

Skill & Strength:
Handstand holds
3 x Max Time (2:00 rest)
Weighted Stepups
5 x 5 reps each leg


Conditioning:
15:00 Time Cap
Row 2000 meters
30 Hanging knees-2-Elbow
Box Jumps - max reps with remaining time)


Endurance:
Rest Day
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Friday 9-7-12

Skill & Strength:
Rest Day


Conditioning:
5 Rounds for time...
30 steps OH Lunges (men 45 lbs, women 25 lbs)
20 GHD Situps
10 Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 min Time Trial
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Thursday 9-6-12

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)


Conditioning:
15:00 Time Cap
Run 800 meters or Row 1000 meters
50 Thrusters (men 65 lbs, women 45 lbs)
25 Pike Situps
Box Jumps - Max Reps with remaining time
*Score is number of box jumps at the end


Endurance:
Pick a mode...
Swim 3 x 400 meters (3:00 recovery)
Bike 3 x 4 miles (3:00 recovery)
Run 3 x 1 mile (3:00 recovery)
Row 3 x 2000 meters (3:00 recovery)
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Wednesday 9-5-12

Skill & Strength
Weighted Lunges
5 x 10 Steps
Situps
3 x 1 minute - Max Reps (0:30 recovery)
Handstand holds (feet on the wall)
3 x Max Time (2:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 minute ON, 0:30 OFF
Max Distance
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Tuesday 9-4-12

Skill & Strength:
Front Squats
5 x 5 reps (maintain the highest possible load for all five sets)
Pullups
3 x max reps (1:30 recovery)


Conditioning:
3 rounds for time...
Run 800 meters or Row 1000
50 Situps
50 Hip Extensions


Endurance:
Rest Day
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Monday 9-3-12

Skill & Strength:
Rest Day


Conditioning:
21-15-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pullups
Swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 2 x 500 meters (2:00 recovery)
Bike 2 x 3 miles (2:00 recovery)
Run 2 x 1200 meters (2:00 recovery)
Row 2 x 1500 meters (2:00 recovery)
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Sunday 9-2-12

Rest Day
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Saturday 9-1-12

Skill & Strength:
Snatch
11 x 1 rep (practice good form and technique)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 rounds of....
1 min ON, 30 seconds OFF
Max Distance
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