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).

Friday 7-12-13

Skill & Strength:
Overhead Squats
5,5,5,5,5 (increase the load each set)
Push-ups
3 x 20 reps (1:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
30 Swings (men 50 lbs, women 35 lbs)
30 Box Jumps

Endurance:
Rest Day
Posted by at No comments:

Thursday 7-11-13

Skill & Strength:
Rest Day

Conditioning:
4 cycles...
5 min ON, 1:00 OFF
5 Thrusters (men 75 lbs, women 50 lbs)
10 knees-2-elbow
15 sit-ups
20 swings (men 50 lbs, women 35 lbs)


Endurance:
Pick a mode...
Swim 20 min
Bike 40 min
Run 30 min
Row 25 min
Posted by at No comments:

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
Posted by at No comments:

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)
Posted by at No comments:

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
Posted by at No comments:

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.

Posted by at No comments:

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
Posted by at No comments:
Subscribe to: Posts (Atom)