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).

Monday 11-14-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Supine Body/Ring Rows
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
4 Rounds: (15:00 cap)
Run 300 meters
12 Front Squat – 135/95 lbs
15 Toes-2-Bar

Endurance:
Pick ONE mode and perform...
Swim
5 x 250 meters
Bike
5 x 2 miles
Run
5 x 800 meters
Row
5 x 900 meter

Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
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Monday Motivation

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Sunday 11-13-16

Rest Day...
But if you must...

Olympic Lifting Technique:
6 sets of…
3 Back Squats + 1 OHS
*build to a heavy single

Conditioning:
4 Rounds…
12 OHS – 115/75 lbs
15 K2E
20 Box Jumps
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Saturday 11-12-16

Skill & Strength:
3 rounds...
30 Hollow Rocks
50' Bear Crawl

Conditioning:
4 Rounds...
Run 25-50-25 meter shuttle
20 steps OH Lunges (10L/10R) – 45/25 lbs
15 Hang Squat Cleans – 95/65 lbs
10 Burpee-Pullups
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Friday 11-11-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Strict Pullups
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
Regional WOD Test
15-12-9-6-3 reps (17:00 cap)
Snatch (power or squat) – 135/95 lbs (Athletes shouldn’t use more than 75% of 1RM)
HSPU

Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of: 
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 11-10-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) DB Bench Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
45-30-30-15 reps (17:00 cap)
Wall Ball Situps
Double Unders

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
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Wednesday 11-9-16

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
5:00 ON, 1:00 OFF
8 steps each Lunge (8L/8R) – 95/65 lbs 
12 Toes-2-Bar
16 Swings – 53/35 lbs
20 Row (Cals)
*restart where you left off; Athletes can start at any station.

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

Olympic Lifting Technique:
Rest Day
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