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).

Thursday 8-31-17

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:
EMOM: 21 minutes 
Min 1: 4 Burpees + 4 Deadlifts @body weight 
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl DB Thrusters - 50/35 lbs

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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Wednesday 8-30-17

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:
For time...
Row 1000 meters
50 Hang Squat Cleans - 75/55 lbs
30 toes-2-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
Posted by at No comments:

Tuesday 8-29-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
AMRAP: 18 minutes
30 Hang Power Cleans - 95/65 lbs
30 Cals Rowing
30 Box Jumps
30 Hanging Knees-2-Elbow

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 8-28-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB suitcase Bulgarian Squat
2-3 x 8-12 reps each side
(SA) Alt. KB Swings
2-3 x 12-15 reps each side
Front Squats
3-4 x 3-5

Conditioning:
21-15-9 reps...
Push Press - 95/65 lbs
Box Jumps - 24"/20"
Pull-ups 

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

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
Posted by at No comments:

Sunday 8-27-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
4 rounds:
Run 400 meters
Row 500 meters
Posted by at No comments:

Saturday 8-26-17

Skill & Strength:
EMOM: 7 minutes
3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:
3 rounds for time...
21 Wall Ball
15 Knees-2-Elbow
9 Clean and Jerks - 115/75 lbs

Posted by at No comments:

Friday 8-25-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Dips
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls
3-4 x 5-10 reps 

Conditioning:
AMRAP: 12 minutes
8 Snatches - 135/95 lbs
12 Box Jumps
20 KB Swings - 53/35 lbs
12 Burpees
8 Front Squats - 135/95 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
Posted by at No comments:

Thursday 8-24-17

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:
EMOM: 21 minutes 
Min 1: 4 Burpees + 4 Deadlifts @body weight 
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl DB Thrusters - 50/35 lbs

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
Posted by at No comments:

Wednesday 8-23-17

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:
For time...
Row 1000 meters
50 Hang Squat Cleans - 75/55 lbs
30 toes-2-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
Posted by at No comments:

Tuesday 8-22-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
3 rounds for time...
Run 400 meters
20 steps Front Rack Step-ups - 95/65 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 8-21-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB suitcase Bulgarian Squat
2-3 x 8-12 reps each side
(SA) Alt. KB Swings
2-3 x 12-15 reps each side
Front Squats
3-4 x 3-5

Conditioning:
21-15-9 reps...
Push Press - 95/65 lbs
Box Jumps - 24"/20"
Pull-ups 

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

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
Posted by at No comments:

Sunday 8-20-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
4 rounds:
Run 400 meters
Row 500 meters
Posted by at No comments:

Saturday 8-19-17

Skill & Strength:
EMOM: 7 minutes
3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:
3 rounds for time...
21 Wall Ball
15 Knees-2-Elbow
9 Clean and Jerks - 115/75 lbs

Posted by at No comments:

Friday 8-18-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Dips
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls
3-4 x 5-10 reps 

Conditioning:
AMRAP: 12 minutes
8 Snatches - 135/95 lbs
12 Box Jumps
20 KB Swings - 53/35 lbs
12 Burpees
8 Front Squats - 135/95 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
Posted by at No comments:

Thursday 8-17-17

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:
EMOM: 21 minutes 
Min 1: 4 Burpees + 4 Deadlifts @body weight 
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl DB Thrusters - 50/35 lbs

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
Posted by at No comments:

Wednesday 8-16-17

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:
15 Cleans and Jerks - 135/95 lbs
3 rounds of Cindy
12 Clean and Jerks 
3 rounds of Cindy
9 Clean and Jerks
3 rounds of Cindy

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
Posted by at No comments:

Tuesday 8-15-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
4 rounds for time:
Run 400 meters
20 steps alternating Lunges w/ alternating DB Curls - 30/20 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 8-14-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB suitcase Bulgarian Squat
2-3 x 8-12 reps each side
(SA) Alt. KB Swings
2-3 x 12-15 reps each side
Back Squats
3-4 x 3-5

Conditioning:
21-15-9 reps...
SDHP - 75/55 lbs
Push Press - 75/55 lbs
Burpee-over-bar

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

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
Posted by at No comments:

Sunday 8-13-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
4 rounds:
Run 400 meters
Row 500 meters
Posted by at No comments:

Saturday 8-12-17

Skill & Strength:
EMOM: 7 minutes
3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:
3 rounds for time...
21 Wall Ball
15 Knees-2-Elbow
9 Snatches - 115/75 lbs

Posted by at No comments:

Friday 8-11-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Pull-ups
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls
3-4 x 5-10 reps 

Conditioning:
AMRAP: 12 minutes
8 Power Cleans - 135/95 lbs
12 Box Jumps
20 Wall Ball
12 Burpees
8 Push Press - 135/95 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
Posted by at No comments:

Thursday 8-10-17

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:
EMOM: 24 minutes 
Min 1: 4 Burpees + 4 Deadlifts @body weight 
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl Hang Squat Cleans - 50/35 lbs

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
Posted by at No comments:

Wednesday 8-9-17

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:
400 meter run
12 KB Snatch Right - 53/35 lbs
12 KB Snatch Left - 53/35 lbs

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
Posted by at No comments:

Tuesday 8-8-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
5 rounds for time:
Run 400 meters
12 steps BB front rack Lunges - 95/65 lbs
10 Toes-2-Bar

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 8-7-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB suitcase Bulgarian Squat
2-3 x 8-12 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Front Squats
3-4 x 3-5

Conditioning:
5 rounds for time...
10 DB Thrusters - 45/25#
30 Double Unders
10 KB SDHP - 70/53#

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

Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 3-4 reps 
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
Posted by at No comments:

Sunday 8-6-17

Skill & Strength:
3 sets of:
50' Farmers Carry
50' (SA) Overhead carry - each arm
15 windmills each side

Conditioning:
4 rounds:
Run 400 meters
Row 500 meters
Posted by at No comments:

Saturday 8-5-17

Skill & Strength:
EMOM: 7 minutes
3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:
3 rounds for time...
50 Sit-ups
35 Push-ups
20 Box Jumps - 24/20"

Posted by at No comments:

Friday 8-4-17

Mobility:
Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)
Pull-ups
2-3 x 3-7 reps (use weight if needed)
1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups
2-3 x 3-7 complexes
Candlestick Rolls
3-4 x 5-10 reps 

Conditioning:
AMRAP: 5:00 ON, 1:00 OFF
Row 21 Cals
15 toes-2-bar
15 Dips
9 front squats - 135/95 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
Posted by at No comments:

Thursday 8-3-17

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:
EMOM: 24 minutes 
Min 1: 4 Burpees + 20 Double Unders
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl Hang Squat Cleans - 50/35 lbs

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
Posted by at No comments:

Wednesday 8-2-17

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:
Run 800 meters
Then, 
DB Thrusters - 45/25 lbs
Double Unders x 30 reps each time
Then,
Run 800 meters

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
Posted by at No comments:

Tuesday 8-1-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups
2-3 x 12-15 reps each side
BB Side Bends 
2-3 x 12-15 reps each side
Courtesy Lunge w/ DB Curl
3-4 x 8-10 reps each side

Conditioning:
5 Rounds:
Run 400 meters
10 Powe Snatch - 95/65 lbs
25 sit-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:
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