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).

Monday 5-20-13

"Back On Track" 

Skill & Strength: 
Weighted Step-ups 3 x 10 each Leg 
Pullups 3 x max reps (2:00 recovery) 

Conditioning: 
3 Rounds for time... 
Run 400 meters uphill (incline 3-5%) 
21 Front Squats - 95/65 lbs 
15 HR Pushup (lift hands off the ground while at the bottom of the pushup 
9 Hanging Knees-2-Elbow 

 Endurance: 
Pick a mode - Swim, Bike, Run, Row 
3 Rounds 
1 min ON, 1:00 OFF 
1 min ON, 0:50 OFF 
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF 
1 min ON, 0:20 OFF 
1 min ON, 0:10 OFF
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Friday 5-10-13

Skill & Strength:
Rest Day


Conditioning:
50-40-30-20-10 reps for time...
Box jumps
Squats
Sit-ups
Single DB Ground-2-Overhead (men 30 lbs, women 20 lbs) (25L/25R, 20L/20R, etc)


Endurance:
Pick a mode...
Swim 15 minutes
Bike 40 minutes
Run 25 minutes
Row 20 minutes
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Thursday 5-9-13

Skill & Strength:
Press
7 x 3 reps
Sit-ups
3 x 1 minute - max reps


Conditioning:
3 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 pull-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
10 rounds...
1 min ON, 1:00 OFF
*max distance 
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Wednesday 5-8-13

Skill & Strength:
Snatch
11 x 1 rep


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 300 meters
Bike 3 x 2 miles
Run 3 x 1200 meters
Row 3 x 1500 meters


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Tuesday 5-7-13

Skill & Strength:
Deadlifts
7 x 3 reps
Push-ups
3 x max reps


Conditioning:
Row 1000 meters
50 DB Thrusters (men 25 lbs, women 15 lbs)
30 pull-ups


Endurance:
Rest Day

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Monday 5-6-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 Burpees
10 pull-ups
15 swings (men 50 lbs, women 35 lbs)
20 squat jumps
25 sit-ups


Endurance:
Pick a mode...
Swim 1 mile
Bike 10 miles
Run 3 miles
Row 5k
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Sunday 5-5-13

Rest Day
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Saturday 5-4-13

Skill & Strength:
Snatch
11 x 1 rep


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
15 rounds...
1 min ON, 1:00 OFF
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Friday 5-3-13

Skill & Strength:
Front Squats
5 x 5 reps (maintain highest load possible for all five sets)
Pull-ups
3 x max reps (2:00 rest)


Conditioning:
3 rounds for time...
Run 800 meters or bike 1 mile
50 sit-ups
50 supermans
25 squat jumps


Endurance:
Rest Day
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Thursday 5-2-13

Skill & Strength:
Rest Day


Conditioning:
3 cycles of...
5 min ON, 1:00 OFF
5 Front Squats (men 115 lbs, women 75 lbs)
10 push-ups
12 box Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial
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Wednesday 5-1-13

Skill & Strength:
Push-ups
3 x Max reps (2:00 recovery)
Knees-2-Elbow
3 x max reps (2:00 recovery)

Conditioning:
21-15-9 for time...
Thrusters (men 75 lbs, women 50 lbs)
Pull-ups
Squat Jumps (men 75 lbs, women 50 lbs)


Ensue ace:
Pick a mode - Swim, Bike, Run, Row
6 rounds...
3 min ON, 1:00 OFF
Max distance
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