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 3-11-12

Rest Day
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Saturday 3-10-12

Skill & Strength:
Push Press
5 x 5 reps (maintain the same weight for all five sets)


Conditioning:
4 Rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Pullups


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 Rounds of...
5 Min ON, 2:00 OFF
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Friday 3-9-12

Skill & Strength:
Deadlifts
7 x 3 reps (maintain the heightest load possible for all seven sets)
Pushups
3 x Max Reps (1:00 recovery)


Conditioning:
Rest Day


Endurance:
Pick a mode - swim, bike, row, run
12 rounds of...
40 seconds ON, 0:20 OFF
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Thursday 3-8-12

Skill & Strength:
Side plank
3 x max time (1:00 recovery, alternate directions)


Conditioning:
"Crossfit 12.3"
AMRAP: 18 minutes
15 Box Jumps (men 24", women 20")
12 Push Press (men 115 lbs, women 75 lbs)
9 Toes-2-Bar
*scale down if necessary!


Endurance:
Rest Day
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Wednesday 3-7-12

Skill & Strength:
Rest Day


Conditioning:
4 Rounds for time...
Bike 800 meters or Row 500 meters or Run 400 meters
15 Burpees


Endurance:
Pick a mode...
Swim 800 meters
Bike 8 miles
Run 2 miles
Row 3000 meters
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Tuesday 3-6-12

Skill & Strength:
GHD Situps
3 x 20 reps (perform set unbroken and with weight if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and with weight if possible)


Conditioning:
5 rounds for time...
12 Front Squats (men 135 lbs, women 95 lbs)
12 Dips


Endurance:
Pick a mode - swim, bike, run, row
3 rounds of...
6 min ON, 2:00 OFF
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Monday 3-5-12

Skill & Strength:
Thrusters
5RM - (work your way up to the highest possible weight for five unbroken reps)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 10 x 25 meters (0:30 rest)
Bike 10 x 1k (0:30 rest)
Run 10 x 300 meters (0:30 rest)
Row 10 x 250 meters (0:30 rest)
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