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 4-30-10

Strength & Conditinoing:
1 Round for time...
21 OverHead Squats (Scale as needed! men 75 lbs/ women 45 lbs)
42 Pullups
15 Overhead Squats (OHS)
30 Pullups
9 OHS
18 Pullups


Endurance:
"TIme Trial"
Swim 800 meters

Bike 5k - 3 miles

Run 1.5 miles

Row 1500 meters
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Thursday 4-29-10

Strength & Conditioning:
"Yay Burpees"
1 Round for time...
30 Pushups
40 Pullups
50 Swings (men 50 lbs/ women 30 lbs)
60 Situps (regular old situps, no necessarily GHD unless you're crazy)
70 Burpees


Endurance:
"30:20 Steep"
Pick one and go for it.

Run
8 Rounds of...
30 seconds ON, 20 seconds OFF
* Set treadmill to 10% grade. Use the speed you would run a 800m and slow down and extra .5 mph.

Bike
8 Rounds of...
30 seconds ON, 20 seconds OFF
*Try to hold a watts above your body weight

Row
8 Rounds off...
30 Seconds ON, 20 seconds OFF
*men try to total 2250 meters/ women try to total 1800 meters
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Wednesday 4-28-10

Strength & Stamina:
Set rower for 19 mintues
Row 1 minute On, 1 minute off.
The goal total distance after the 19 minutes is: men 300 meters/ women 2400 meters.
For every 5 meters under your goal is equal to 1 Burpee at the end.


Endurance:
Rest Day
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Tuesday 4-27-10

Strength & Conditioning:
"300"
1 Round for time...
25 Pullups
50 Deadlifts (*scale as needed. men 135 lbs/ women 95 lbs)
50 Box Jumps (use step ups as needed)
50 Hanging Leg Raises
50 Pushpus
50 Push Press (Men 75 lbs/ Women 55 lbs)
25 Pullups


Endurance:
Run/Bike/Row/Swim
3 Rounds for max distance...
5 Minutes ON
2 Minutes OFF
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Monday 4-26-10

Strength & Conditioning:
10 Rounds for time...
5 Pullups (*scale as needed. Jumping pullups are more desirable than assisted pullups)
10 DB Swings (*heavy swings: men 45 lbs/ women 30 lbs)
15 Squats


Endurance:
Rest Day
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Friday 4-23-10

Strength & Stamina
5 Rounds for time...
15 SDHP {Sumo Deadlift High Pull} (men 75 lbs, women 55 lbs.)
15 Burpees


Endurance:
Row/Swim/Bike/Run
15 minute Time Trial
*All out effort...max distance
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Tuesday 4-20-10

Strength & Conditioning:
"Seven in Heaven"
Set a clock for 7 minutes
Run 800 meters
then,
Overhead Squat - max reps for the remaining time (men 95lbs/ women 65lbs)
*Scale weight as needed


Endurance:
Swim/Bike/Run/Row
5 Rounds of...
2 minutes ON
1 minute OFF
*cover as much distance as possible
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