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 8-7-12

Skill & Strength:
Push Press
3,3,3,3,3 (try to increase the load each set of 3)
Plank
2 x Max time (1:00 rest)


Conditioning:
4 Rounds of...
Row 1:00 max calories
30 squats
15 hanging knees-2-elbow
(1:00 rest)
*add total calories rowed, subtract tat number from 50. That is how many sprawls to perform at the end.


Endurance:
Rest Day
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Monday 8-6-12

Skill & Strength:
Rest Day


Conditioning:
3 rounds for time...
Run 400 meters (uphill @ 7% incline)
21 swings (men 60 lbs, women 45 lbs)
12 pullups


Endurance:
Pick a mode...
Swim 1k
Bike 7 miles
Run 4 miles
Row 5k
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Sunday 8-5-12

Rest Day
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Saturday 8-4-12

Skill & Strength:
Cleans
2-2-2-2-2-2-2 (try to increase the load each set)
Tabata Situps


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 12 x 100 meters (0:30 rest)
Bike 12 x 400 meters (0:30 rest)
Run 12 x 150 meters (0:30 rest)
Row 12 x 250 meters (0:30 rest)
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Friday 8-3-12

Skill & Strength
Front Squat
3,3,3,3,3,3 (increase the load for all six sets of three)
Side Plank
3 x max time


Conditioning:
3 rounds for time...
Row 20 cals
20 Thrusters (men 65 lbs, women 45 lbs)
30 steps Lunges
50 situps


Endurance:
Rest Day
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Thursday 8-2-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
30 steps OH Walking Lunge (men 25 lbs, women 15 lbs)
20 situps
10 Burpees
Run 400 meters or Row 500 meters


Conditioning:
Pick a mode - Swim, Bike, Run, Row
20 minute Time Trial

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Monday 8-1-12

Skill & Strength:
Push Press
5 x 5 reps (maintain highest possible load for all five sets)
Side Plank


Conditioning:
AMRAP: 15 minutes
5 pullups
10 pushups
15 Squats


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