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 4-30-17

Skill & Strength:
EMOM: 9 minutes
3 Power Clean + 3 Front Squats + 3 Shoulder-2-OH

Conditioning:
"Nancy"
5 rounds:
Run 400 meters
12 OHS - 95/65 lbs

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Saturday 4-29-17

Skill & Strength:
3 sets; not-for-time:
50' DBL KB Farmers walk 
50' DBL DB Unbalanced 
*Carry each variation (1 hand Front Rack, 1 hand Overhead) 
50' Bear Crawl

Conditioning:
3 rounds for time..
Row 500 meters
Run 400 meters
30 steps OH Lunges - 45/25 lbs
15 Hang Squat Cleans - 95/65 lbs
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Friday 4-28-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Handstand holds 
2-3 x max time (2:00 recovery)
Pike Sit-ups 
2-3 x 15-20 reps
Pistols 
3-4 x 5-7 reps 

Conditioning:
3 rounds:
10 Power cleans - 165/110 lbs
20 (HR) Push-ups
30 Goblet Squats - 55/35 lbs 

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
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Thursday 4-27-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
(SA) Bench Row
2-3 x 10-12 reps each side
(SA) DB Bench Press
2-3 x 10-12 reps each side 
2DB Skill Crushers
2-3 x 10-12 reps each side 

Conditioning:
3 rounds for time...
10 DB Snatch R + OH Lunge R - 50/35
10 DB Snatch L + OH Lunge L - 50/35
15 Burpee-Over-Box - 24/20
24/20 Cal Row

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
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Wednesday 4-26-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
3 rounds:
30 Wall Ball
15 Deadlifts - 225/155 lbs
7 Burpee-over-bar

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 4-25-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
KB Figure 8
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Coosak Squat
3-4 x 8-10 reps each side

Conditioning:
2 rounds for time...
Row 60 cals
30 Burpees
15 thrusters - 115/75 lbs

Endurance:
Rest Day

Olympic Lifting Training: (Snatch technique)
6-10 sets...(build to a heavy set)
Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)
*Pause for 2 seconds in catch position
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Monday 4-24-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB (SL) Deadlift
2-3 x 8-12 reps each side
Landmines
2-3 x 7-10 reps each side
Front Squats
3-4 x 3-5

Conditioning:
AMRAP: 12 minutes
50 Double Unders
10/7 strict pull-ups
10 Hang Snatch - 95/65 lbs

Endurance:
Pick ONE mode and perform...
Swim 
3 x 4:00 ON, 1:00 OFF
Bike 
3 x 6:00 ON, 1:00 OFF 
Run 
3 x 5:00 ON, 1:00 OFF
Row 
3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Snatch Grip Dealift
3-5 x 3-4 reps
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Sunday 4-23-17

Skill & Strength:
EMOM: 9 minutes
3 Power Clean + 3 Front Squats + 3 Shoulder-2-OH

Conditioning:
3 rounds for time...
Row 800 meters
30 (SA) alternating DB Snatch - 50/35 lbs
20 steps OH Lunge (plate) - 45/25 lbs

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Saturday 4-22-17

Skill & Strength:
3 sets; not-for-time:
50' DBL KB Farmers walk 
50' DBL DB Unbalanced 
*Carry each variation (1 hand Front Rack, 1 hand Overhead) 
50' Bear Crawl

Conditioning:
Run 1 mile
21 Swings - 70/53
21 Golblet Squats - 53/35
Run 800 meters
15 Swings 
15 Goblet Squats
Run 400 meters
9 Swings
9 Goblet Squats
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Friday 4-21-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Handstand holds 
2-3 x max time (2:00 recovery)
Pike Sit-ups 
2-3 x 15-20 reps
Pistols 
3-4 x 5-7 reps 

Conditioning:
For time...
20 Push-ups (hand release)
30 Swings - 53/35
Run 400
20 push-ups
30 Swings - 53/35 lbs
Run 400
20 push-ups
30 Swings - 53/35 lbs

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
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Thursday 4-20-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
(SA) Bent-over-Row
2-3 x 10-12 reps each side
(SA) DB Snatch
2-3 x 10-12 reps each side 
2DB Fly
2-3 x 5-8 reps each side 

Conditioning:
3 rounds for time...
Row 30 calories
20 Burpees
10 SDHP - 95/65 lbs

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
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Wednesday 4-19-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
5 rounds for time:
10 Toes-2-Bar
20 Wall Ball - 20/14 lbs
40 Double Unders

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 4-18-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
KB Figure 8
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Coosak Squat
3-4 x 8-10 reps each side

Conditioning:
Run 400 meters
10 Burpees
10 pull-ups
10 Box Jumps - 24/20"

Endurance:
Rest Day

Olympic Lifting Training: (Snatch technique)
6-10 sets...(build to a heavy set)
Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)
*Pause for 2 seconds in catch position
Posted by at No comments:

Monday 4-17-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Step-ups
2-3 x 8-12 reps each side
BB Reverse Lunge w/ Rotation
2-3 x 7-10 reps each side
Back Squats
3-4 x 3-5

Conditioning:
AMRAP: 12 minutes
Row 250 meters
10 Push Press - 135/95 lbs
25 Sit-ups

Endurance:
Pick ONE mode and perform...
Swim 
3 x 4:00 ON, 1:00 OFF
Bike 
3 x 6:00 ON, 1:00 OFF 
Run 
3 x 5:00 ON, 1:00 OFF
Row 
3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Snatch Grip Dealift
3-5 x 3-4 reps
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Sunday 4-16-17

Skill & Strength:
7-10 sets... 1 Push Press + 1 Front Squats + 1 Squat Jerk
*stay light and develop good technique 

Conditioning:
3 rounds for time...
10 Deadlifts - 185/125 lbs
20 steps Lunges - 53/35 lbs
30 Russian Swings - 53/35 lbs
Run 400 meters
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Saturday 4-15-17

Skill & Strength:
3 sets; not-for-time:
50' DBL KB Farmers walk 
50' DBL DB Unbalanced 
*Carry each variation (1 hand Front Rack, 1 hand Overhead) 
50' Bear Crawl

Conditioning:
AMRAP: 15 minutes 
7 OHS - 95/65 lbs
10 Pull-ups
7 Thrusters - 95/65 lbs
10 Toes-2-Bar
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Friday 4-14-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Plyo Push-ups
2-3 x 7-12 reps (unborken or weighted) 
Pike Sit-ups 
2-3 x 15-20 reps
Pistols 
3-4 x 5-7 reps 

Conditioning:
For Time...
Run 400 meters
30 Wall Ball
20 V-ups 
40 KB Russian Swings
20 V-ups
30 Wall Ball
Run 400 meters

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
10 rounds:
1:00 ON, 1:00 OFF
Max diastance

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Posted by at No comments:

Thursday 4-13-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
2DB Skull Crushers
2-3 x 10-12 reps each side
(SA) DB Row
2-3 x 10-12 reps each side 
(SA) DB Split Snatch (leg on the weighted side entends back)
2-3 x 5-8 reps each side 

Conditioning:
3 rounds for time...
Row 500 meters
20 steps OH Lunges - 45/25 lbs
10 Burpees
50 double Unders

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
Posted by at No comments:

Wednesday 4-12-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Wall walks
2-3 x 3-6 reps

Conditioning:
3:00 ON, 1:00 OFF
4:00 ON, 1:00 OFF
5:00 ON. 
5 HSPU
7 Pull-ups
9 Hanging Knees-2-Elbow
12 Box Jumps - 24/20

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
2:00 ON, 1:00 OFF
3:00 ON, 1:30 OFF
4:00 ON, 2:00 OFF
5:00 ON, 2:30 OFF 
6:00 ON.

Olympic Lifting Technique:
Rest Day
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Tuesday 4-11-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
Windmills
2-3 x 8-12 reps each side
Alt. (SL) Toes-2-Bar
2-3 x 8-10 each leg
Alt. Curtesy Lunge w/ alt. DB curl
3-4 x 8-10 reps each side
 
Conditioning:
AMRAP: 15 minutes
30 Plyo Skaters (15L/15R)
20 Wall Ball - 20/14 lbs
10 Burpees

Endurance: 
Rest Day

Olympic Lifting Training: (Snatch technique) 
6-10 sets...(build to a heavy set)
Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps) 
*Pause for 2 seconds in catch position
Posted by at No comments:

Monday 4-10-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB (SL) Deadlift
2-3 x 8-12 reps each side
Landmines
2-3 x 7-10 reps each side
Front Squats
3-4 x 3-5

Conditioning:
AMRAP: 10 minutes 
7 SDHP - 95/65 lbs
15 Swings - 53/35 lbs
30 Double Unders

Endurance:
Pick ONE mode and perform...
Swim 
3 x 4:00 ON, 1:00 OFF
Bike 
3 x 6:00 ON, 1:00 OFF 
Run 
3 x 5:00 ON, 1:00 OFF
Row 
3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Snatch Grip Dealift
3-5 x 3-4 reps
Posted by at No comments:

Sunday 4-9-17

Skill & Strength:
7-10 sets...
1 Push Press + 1 Front Squats + 1 Squat Jerk
*stay light and develop good technique

Conditioning:
3 rounds for time...
Run 400 meters
50 Squats (air squat)
Posted by at No comments:

Saturday 4-8-17

Skill & Strength:
3 sets; not-for-time:
50' DBL KB Farmers walk
50' DBL DB Unbalanced Carry each variation (1 hand Front Rack, 1 hand Overhead)
50' Bear Crawl

Conditioning:
3 cycles of...
5:00 ON, 1:30 OFF
15 Box Jumps - 24/20
10 each (SA) DB Snatch - 50/35 lbs
5 Strict/ Weighted Pull-ups - 50/35 lbs (mod: negatives)
Posted by at No comments:

Friday 4-7-17

Mobility:
Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)
Dips (Ring or Bar)
2-3 x 7-12 reps (unborken or weighted) 
Toes-2-Bar
2-3 x Max reps
Pistols
3-4 x 5-7 reps

Conditioning:
5 rounds for time...
9 Push Press - 95/65 lbs
15 Russian Swings - 70/53
21 Double Unders

Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
6:00 ON, 1:30 OFF 

Olympic Lifting Technique: (clean and jerk) 
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Posted by at No comments:

Thursday 4-6-17

Mobility:
Chest, Hips, Adductor

Skill & Strength: (Upper body emphasis)
(SA) DB Snatch
2-3 x 10-12 reps each side
(SA) DB Bench Press
2-3 x 7-10 reps each side
(SA) DB Power Clean
2-3 x 5-8 reps each side

Conditioning: 
AMRAP: 10 minutes
5 Ground-2-OH - 155/105 lbs
10 Burpees
20 Hanging Knee Raises
Then,
Run 1 mile

Endurance:
Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)
Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position)
3-5 x 3-5 reps
1 Push Press + 1 Push Jerks + 1 Split Jerk
3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)
Posted by at No comments:

Wednesday 4-5-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)
TGU
2-3 x 2-5 each side
Weighted (plate) hollow rocks
2-3 x 15-20 reps
Handstand holds
2-3 x max time (up to 1 minute)

Conditioning:
3 cycles:
1 minute - max reps: KB SDHP - 70/53
1 minute - max reps: Sit-ups
1 minute - max reps: Push-ups (Hand Release)
1 minute - max reps: Double Unders
Rest 1:00

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.

Olympic Lifting Technique:
Rest Day
Posted by at No comments:

Tuesday 4-4-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
KB Figure 8
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Coosak Squat
3-4 x 8-10 reps each side

Conditioning:
Row 30/20 calories
20 DB Thrusters - 45/25 lbs
10 strict Pull-ups 

Endurance:
Rest Day

Olympic Lifting Training: (Snatch technique)
6-10 sets...(build to a heavy set)
Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)
*Pause for 2 seconds in catch position
Posted by at No comments:

Monday 4-3-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Front Squat Step-ups
2-3 x 8-12 reps each side
Floor Wipers
2-3 x 7-10 reps each side
Back Squats
3-4 x 4-5 reps

Conditioning:
AMRAP: 12 minutes
30 Double Unders
9 Snatches - 135/95 lbs
9 Toes-2-Bar

Endurance:
Pick ONE mode and perform...
Swim
4 x 3:00 ON, 1:00 OFF
Bike
4 x 5:00 ON, 1:00 OFF
Run
4 x 4:00 ON, 1:00 OFF
Row
4 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps
Snatch Grip Dealift
3-5 x 3-4 reps
Posted by at No comments:

Sunday 4-2-17

Skill & Strength:
7-10 sets...
1 Push Press + 1 Front Squats + 1 Squat Jerk
*stay light and develop good technique

Conditioning:
3 rounds...
Run 400 meters
12 Deadlifts - 225/155 lbs
15 Ring Dipa
Posted by at No comments:

Saturday 4-1-17

Skill & Strength:
3 sets; not-for-time:
50' DBL Front Rack KB walk
50' DBL DB Unbalanced Carry each variation (1 hand OH, 1 hand Down)
50' Bear Crawl

Conditioning:
3 rounds for time...
Row 500 meters
21 Dips
12 deadlifts - 225/155
Posted by at No comments:
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