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).

Wednesday 11-7-12

Skill & Strength:
Back Squats
7,5,5,3,3,3 (increase the load each set)
Side Plank
3 x Max Time


Conditioning:
21-15-9 for time...
Thrusters (men 80 lbs, women 55 lbs)
Pull-ups


Endurance:
Rest Day
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Tuesday 11-6-12

Skill & Strength:
Rest Day


Conditioning:
5 rounds, each for time...
Every 5:00 complete:
Run 400 meters or Row 500 meters
12 Front Squats (men 100 lbs, women 75 lbs)
10 Toes-2-Bar


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

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Monday 11-5-12

Monday Mojo:
"Want to know your biggest obstacle?!? Look in the mirror" - GTK


Skill & Strength:
Front Squats
3,3,3,3,3,3 (increase the load each set)


Conditioning:
3 rounds for time...
Run 800 meters or Bike 1 mile
21 Swings (men 55 lbs, women 35 lbs)
21 Toes-2-Bar


Endurance:
Pick a mode...
Swim 4-7 x 200 meters (1:00 rest)
Bike 4-7 x 2 miles (1:00 rest)
Run 4-7 x 1200 meters (1:00 rest)
Row 4-7 x 1000 meters (1:00 rest)
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Sunday 11-4-12

Rest Day
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Saturday 11-3-12

Skill & Strength:
Clean Pulls
12 x 3 reps every 1:00
GHD Sit-ups
3 x 20 reps (unbroken, and weighted if possible)


Conditioning:
5 rounds for time...
12 Deadlifts (Men 95 lbs, Women 65 lbs)
9 Hang Power Clean (Men 95 lbs, Women 65 lbs)
6 Push Press (Men 95 lbs, Women 65 lbs)


Endurance:
Rest Day
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Friday 11-2-12

FRIDAY FINISHER:
"There is no elevator to success. You have to take the stairs." - unknown

Skill & Strength:
Rest Day


Conditioning:
21-15-9 for time...
Thruster (men 80 lbs, women 55 lbs)
Knees-2-elbow
Then,
Rest 3:00
Then,
21-15-9 for time...
Back Squats (men 100 lbs, women 75 lbs)
Push-ups


Endurance:
Pick a mode...
Swim 1000 meters
Bike 10 miles
Run 4 miles
Row 5k
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Thursday 11-1-12

Skill & Strength:
Deadlifts
5,5,5,5,5 (try to increase the weight each set)
Dips
3 x Max Reps (1:00 recovery)


Conditioning:
4 rounds for time...
Run 400 meters
21 Swings (men 50 lbs, women 35 lbs)
12 Overhead Squats (men 80 lbs, women 55 lbs)


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 rounds of...
4 Minute ON, 1:00 OFF
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