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 11-14-12

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 20 minutes
7 Deadlifts (men 155 lbs, women 100 lbs)
7 pull-ups
12 Burpees
21 Squats


Endurance:
Pick a mode
Swim 1 mile
Bike 10 miles
Run 4 miles
Row 6k
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Tuesday 11-13-12

Skill & Strength:
Bulgarian Squat (back heel raised)
3 x 12 each
Russian twist
3 x Max Reps (1:00 recovery)


Conditioning:
Complete:
Tabata Squats - 8 rounds
Then,
Run 800 meters
Then,
5 rounds...
20 Plyo Lunge (10L/10R)
15 Pike Sit-ups
10 Burpees


Endurance:
Pick a mode...
Swim 3 x 7 minutes (2:00 recovery)
Bike 3 x 12 minutes (2:00 recovery)
Run 3 x 9 minutes (2:00 recovery)
Row 3 x 10 minutes (2:00 recovery)
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Monday 11-12-12

MONDAY MOJO:
"Limits, much like fears, are only illusions." - Michael Jordan


Skill & Strength:
Deadlifts
7,5,5,3,3,3 try to increase the weight each set)
Pushups
3 x Max Reps (2:00 recovery)
Ghd Sit-ups
3 x 20 (unbroken and weight if possible
Hip Extensions
3 x 20 (unbroken and weighted if possible)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, Bike, Run, Row
3 rounds...
2 min ON, 1:00 OFF
90 seconds ON, 0:45 OFF
1 min ON, 0:30 OFF


Happy Veterans Day
To the men and women who have ever served in the military in the past or currently, foreign and domestic, young or old, THANK YOU for your service.
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Sunday 11-11-12

Rest Day
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Saturday 11-10-12

Skill & Strength:
Rest Day


Conditioning:
10 rounds for time...
5 Burpees
10 Plyo Lunge (10L/10R)
20 sit-ups


Endurance:
Pick a mode - Swim, Bike, Run, Row
25 minute Time Trial
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Friday 11-9-12

FRIDAY FINISHER:
"Strength doesn't come from victories. Your struggles build your strengths" - unknown


Skill & Strength:
Push Press
10 x 2 reps on the 1:00 (weight should be as heavy as possible for all 10 sets


Conditioning:
3 rounds for time...
21 Back Squats (men 115 lbs, women 80 lbs)
Run 400 meters


Endurance:
Pick a mode...
Swim 3 x 300 meters (2:00 recovery)
Bike 3 x 3 miles (2:00 recovery)
Run 3 x 1 mile (2:00 recovery)
Row 3 x 1500 meters (2:00 recovery)
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Thursday 11-8-12

Skill & Strength:
Deadlifts
7,5,5,3,3,3 (increase the load each set)
Dips
3 x Max Reps (2:00 recovery)
Side Plank
3 x Max Time (alternate, no rest)


Conditioning:
Rest Day


Endurance:
Pick a mode - Swim, bike, run, row
12 rounds...
90 seconds ON, 0:30 OFF
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