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).

Tuesday 10-31-17

Mobility:
Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 
(SA) OH Sit-ups w/ DBs
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
12 Hang Clean and Jerk - 95/65 lbs

Endurance:
Rest Day

Olympic Lifting Training: (Clean technique)
6-10 sets...(build to a heavy set)
Power Clean 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 10-30-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Step-ups
2-3 x 8-12 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Box Squats
3-4 x 3-5

Conditioning:
4 rounds of:
21 Russian KB Swings - 70/53 lbs
50 Double Unders 
*every 90 seconds - 3 Burpees

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 10-29-17

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

Conditioning:
For time:
Row 30 Cals
30 Box Jumps
30 Wall Ball
30 Toes-2-Bar
30 Wall Ball
30 box jumps
Row 30 Cals 
Posted by at No comments:

Saturday 10-28-17

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

Conditioning:
For time...
Row 1000 meters
Then,
50 Burpees 
35 Hang Squat Cleans - 95/65 lbs
20 OHS - 95/65 lbs
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Friday 10-27-17

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:
3 rounds:
Row 500 meters
15 Ring Dips
15 Power Cleans - 115/80 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 10-26-17

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:
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 10-25-17

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, 
Power Clean - 145/105 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 10-24-17

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
12 Hang Clean and Jerk - 95/65 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
Posted by at No comments:

Monday 10-23-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Step-ups
2-3 x 8-12 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Box Squats
3-4 x 3-5

Conditioning:
4 rounds of:
15 OHS - 95/65 lbs
50 Double Unders 
*every 90 seconds - 3 Burpees

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 10-22-17

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

Conditioning:
4 rounds:
12 Thrusters - 95/65 lbs
12 Toes-2-Bar

Posted by at No comments:

Saturday 10-21-17

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

Conditioning:
5:00 min cap
Run 800 meters
Rest 1:00
6:00 AMRAP
15 abmar sit-ups
7 Hang Power Snatch - 95/65 lbs
Rest 2:00
7:00 min AMRAP
5 pull-ups
10 push-ups
15 air squats 
Posted by at No comments:

Friday 10-20-17

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:
3 rounds:
50 sit-ups 
35 Wall Ball
20 Toes-2-Bar

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 10-19-17

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:
EMOM: 24 minutes 
Min 1: 4 Burpees + 4 Deadlifts - 185/125 lbs
Min 2: 10/7 Cals rowing
Min 3: 7 Dbl DB Thruster - 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 10-18-17

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, 
Thrusters - 95/65 lbs
Power Cleans - 95/65 lbs
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 10-17-17

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 cycles:
5:00 ON, 2:00 OFF
Run 400 meters
Then, (with time remaining in the 5:00)
AMRAP
3 Power Cleans
6 Push-ups
9 Squats (air)

Cycle 1: 115/80 lbs
Cycle 2: 135/95 lbs
Cycle 3: 155/105 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
Posted by at No comments:

Monday 10-16-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Step-ups
2-3 x 8-12 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Pause Back Squats
3-4 x 3-5

Conditioning:
3 rounds:
30 DB Snatch (15L/15R) - 50/35 lbs 
20 Wall Ball - 20/14 lbs
10 Burpees

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 10-15-17

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 10-14-17

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

Conditioning:
For time...
Row 1000 meters
Then,
50 Burpees 
35 Hang Squat Cleans - 95/65 lbs
20 OHS - 95/65 lbs
Posted by at No comments:

Friday 10-13-17

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:
9:00 AMRAP 
Ladder by 3 (3-6-9-12....)
Clean and Jerk - 115/75 lbs
Swings - 70/53
Towa-2-Bar

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 10-12-17

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:
EMOM: 24 minutes 
Min 1: 4 Burpees + 4 Deadlifts - 185/125 lbs
Min 2: 4 Pull-ups + 4 Toes-2-Bar
Min 3: 7 Dbl DB Thruster - 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 10-11-17

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, 
Thrusters - 95/65 lbs
Power Cleans - 95/65 lbs
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 10-10-17

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 cycles:
3:00 ON, 1:00 OFF
Row 30 Cals
15 Deadlifts - 225/155 lbs
7 Burpee Box Jumps - 24/20
*restart where you left off

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 10-9-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB Step-ups
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:
3 rounds:
Row 40/30 Cals
20 Hanging knees-2-elbow
10 OHS - 115/75 lbs

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 10-8-17

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

Conditioning:
3 rounds:
Run 400 meters w/ WB
15 box jumps overs - 24"/20"
15 Wall Ball - 15/20 lbs

Posted by at No comments:

Saturday 10-7-17

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

Conditioning:
For time...
Row 1200 meters
Then,
3 rounds:
15 Thrusters - 95/65 lbs
12 pull-ups
10 steps front rack Lunges 

Posted by at No comments:

Friday 10-6-17

Mobility:
Hip Flexor, Calves, Forarm 

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

Conditioning:
For Time:
*athletes choice how to break it up
60 Front Squats - 115/75 lbs
60 SDHP - 115/75 lbs
60 Burpees

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 10-5-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
(SA) "Bottoms up" KB Press
2-3 x 7-10 reps each side
2DB Bent-over-Row
2-3 x 8-10 reps each side 
2DB Flys
2-3 x 10-12 reps each side 

Conditioning:
3 rounds for time...
Run 800 meters
15 Hang Snatch - 75/55 lbs
15 Toes-2-Bar 

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 10-4-17

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: 15 minutes
20 Wall Ball - 20/14 lbs
15 KB SDHP - 70/53 lbs
10 Hang Power Cleans - 135/95 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 10-3-17

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
Coosak Squat
3-4 x 8-10 reps each side

Conditioning:
4 sets of:
Run 400 meters
12 Burpee-Box Jumps
21 Swings - 53/35 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
Posted by at No comments:

Monday 10-2-17

Mobility:
Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 
DBL KB front rack Step-up
2-3 x 8-12 reps each side
KB Figure 8
2-3 x 8-12 reps each side
Back Squats
3-4 x 3-5

Conditioning:
5 sets:
75 Double Unders
12 Burpees 
12 Thrusters - 115/75 lbs
Rest 60 seconds

Endurance:
Pick ONE mode and perform...
Swim 
5 x 2:00 ON, 1:00 OFF
Bike 
5 x 3:00 ON, 1:00 OFF 
Run 
5 x 2:00 ON, 1:00 OFF
Row 
5 x 2:30 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 10-1-17

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

Conditioning:
3 rounds:
Run 400 meters
15 box jumps - 30"/24"
15 Wall Ball - 30/20 lbs

Posted by at No comments:

Saturday 9-30-17

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

Conditioning:
For time...
Row 1250 meters
Then,
3 rounds:
15 Thrusters - 95/65 lbs
12 pull-ups
10 steps front rack Lunges 

Posted by at No comments:

Friday 9-29-17

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:
7 rounds:
7 Deadlifts - 225/155
7 HSPU
25 Double Unders

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 9-28-17

Mobility:
Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)
Alt KB SOTS press
2-3 x 5-7 reps each side
(SA) DB Row
2-3 x 8-10 reps each side 
2DB Skull Crusher
2-3 x 10-12 reps each side 

Conditioning:
3 cycles:
4:00 ON, 2:00 OFF
Run 200 meters
15 Burpees
Max reps - power cleans - 135/95 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)
Posted by at No comments:
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