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 7-10-13

Skill & Strength:
Deadlift
5 x 7 reps (maintain the highest load possible for all 5 sets)
Push-ups
3 x max reps (2:00 recovery)

Conditioning:
3 rounds for time...
Run 400 meters
20 Burpees
Row 500 meters

Endurance:
Pick a mode...
Swim 10 x 50 meters on the 1:10
Bike 10 x 400 meters on the 1:30
Run 10 x 200 meters on the 1:00
Row 10 x 250 meters on the 1:30
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Tuesday 7-9-13

Skill & Strength:
Back Squats
5 x 5 reps
Pull-ups
3 x max reps (2:00 rest)
Supermans
3 x 1:00 ON, 30 sec OFF


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 600 meters (2:00 rest)
Bike 3 x 3 miles (2:00 rest)
Run 3 x 1 mile (2:00 rest)
Row 3 x 2000 meters (2:00 rest)
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Monday 7-8-13

Skill & Strength:
Weighted Lunges
4 x 10 steps each side (hold DBs at side)
Superman hold
3 x 45 sec ON, 0:15 OFF
Sit-ups
3 x 1 min - max reps (1:00 recovery)

Conditioning;
4 rounds for time...
Run 400 meters
21 swings (men 50 lbs, women 35 lbs)
12 Dips

Endurance:
Rest Day
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Tuesday 7-2-13

Skill & Strength:
Rest Day


Conditioning:
15 push-ups
7 SDHP (men 95 lbs, women 65 lbs)
12 push-ups
7 SDHP 
9 push-ups
7 SDHP
6 push-ups
7 SDHP
3 push-ups
Then,
20 Squat Jumps
7 Knees-2-Elbow
16 Squat Jumps
7 Knees-2-Elbow
12 Squat Jumos
7 Knees-2-Elbow
8 Squat Jumps
7 Knees-2-Elbow
4 Squat Jumps


Endurance:
Pick a mode - Swim, Bike, Run, Row
5 min ON, 1:00 OFF
7 min ON, 2:00 OFF
9 min ON.

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Monday 7-1-13

Skill & Strength:
Weighted Step-ups
4 x 8 each leg
Sit-ups
3 x 1 Minute - max reps

Conditioning:
4 rounds for time...
Run 400 meters
12 Thrusters (men 95 lbs, women 65 lbs)
12 Burpees

Endurance:
Pick a mode - Swim, Bike, Run, Row
12 rounds...
1 minute ON, 1:00 OFF
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Monday 6-10-13

Skill & Strength:
Deadlifts
5 x 5 reps (maintain the highest load for all five sets)
Dips
3 x max reps (2:00 rest)


Conditioning:
Rest Day


Endurance:
Pick a mode...
Swim 3 x 7:00 ON, 2:00 OFF
Bike 3 x 9:00 ON, 3:00 OFF
Run 3 x 8:00 ON, 2:00 OFF
Row 3 x 8:00 ON, 2:00 OFF

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Sunday 6-9-13

Rest Day
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