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 12-5-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
(SA) Bench Row
2-3 x 8-12 reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side 

Conditioning:
4 Rounds: 17:00 cap
25 Wall Ball
15 Toes-2-Bar
5 Manmakkers – 45/25 lbs 

Endurance:
Pick ONE mode and perform...
Swim
5 x 3:00 ON, 1:00 OFF
Bike
5 x 5:00 ON, 1:00 OFF
Run
5 x 4:00 ON, 1:00 OFF
Row
5 x 4:00 ON, 1:00 OFF

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 12-4-16

Rest Day - relax and recover

But if you missed days during the week...

Skill & Strength:
Every 1:30 x 8 sets Hang Snatch + OHS + Snatch + OHS

Conditioning:
4 Rounds: 17:00 time cap
20 OH Lunges (10L/10R) – 45/25 lbs 
10/8 Ring Dips (RX is strict, modify can kip)
20 Swings – 53/35 lbs
10 Burpees
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Saturday 12-3-16

Skill & Strength:
4 rounds
100' Farmers Carry
100' Bear Crawl
100' Crab Walk

Conditioning:
3 Rounds
9 OHS – 135/95 lbs
12 C2B Pullups (modify to strict pullups before proceeding to bands)
15 Box Jumps
Run 300 meters
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Friday 12-2-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
HS Holds (Wall assit, or free standing hold)
2-3 x max Time
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
For Time:
150 Wall Ball (modify by lowering the total number of wall ball athlete completes) 
*20 Double Unders + 20 Clockwalks (10L/10R) each time Wall Ball Hits the ground or momentum is stopped
**a little boring but we need the practice of linking wall ball reps together. 

Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
6:00 ON, 1:30 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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Thursday 12-1-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) Standing DB Bent-over-Row
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:
10 min AMRAP
10 Toes-2-Bar
8 Push Press – 115/75 lbs
6 Thrusters – 115/75 lbs
4 Hang Squat Cleans – 115/75 lbs 

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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Monthly Inspiration: December

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