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 9-7-17

Mobility:
Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 
TGU
2-3 x 2-5 each side
BB Rollouts
2-3 x 5-8 reps
Cable/ Banded Chops
2-3 x 12-15 reps

Conditioning:
EMOM: 21 minutes 
Min 1: 15/12 Calorie Row
Min 2: 3-5 Toes-2-Bar + 15-20 Double Unders 
Min 3: 7-10 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 9-6-17

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:
AMRAP: 5 minutes
Buy in: 50 Wall Ball - 20/14
Then, with remaining time
21 Deadlifts - 225/155 lbs
21 Burpee-over-Bar
Rest 5:00
AMRAP: 5 min
Buy in: 35 Wall Ball
Then, with remaining time
15 Deadlifts
15 Burpee-over-bar
Rest 5:00
AMRAP: 5 min
Buy in: 20 Wall Ball
Then, with remaining time
9 Deadlifts
9 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 9-5-17

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 Hanging Knees-2-Elbow
Shuttle Run - 5/10/15 feet

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 9-4-17

Mobility:
Lats, Rhomboids, Quads

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

Conditioning:
21-15-9 reps...
SDHP - 75/55 lbs
Box Jumps
Front Squats

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
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Sunday 9-3-17

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
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Saturday 9-2-17

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

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Friday 9-1-17

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
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