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).

Saturday 11-21-15

Station 1: 0:00-7:00
For time...
Row 500/400 meters
15 Hang power Clean and Jerk - 115/75 lbs
15 Pull-ups


If you finish move to 2A, if you don't move to 2B


Station 2A: 10:00-17:00
3 rounds...
15 KB SDHP - 70/53
20 steps OH Lunges - 45/25 lbs
25 Situps

Or...

Station 2B: 10:00-17:00
AMRAP: 7:00
10 KB Swings - 70/53 lbs
20 Plyo Skaters
30 Situps


If you finish 2A or finish 3+ rounds on 2B go to 3A, if not go to 3B


Station 3A: 20:00-27:00
Ladder up x 2 reps/round
OHS - 95/65 lbs
Toes-2-Bar
Burpees

Or...

Station 3B: 20:00-27:00
AMRAP: 7:00
7 Thrusters - 95/65 lbs
7 Burpees
20 Plank: Clockwalks

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