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).

Saturday 2-28-15


7 min time cap...
30 Wall Ball or Run 400 meters (weather dependent)
10 Burpee-box jump over - 24/20
20 Steps OH Lunge - 45/25 lbs
30 Shoulders-2-OH - 115/75 lbs
40 Swings - 53/35 lbs
50/35 calorie Row

-rest 2:00-

5 min time cap
30 Wall Ball or Run 400 meters (weather dependent)
10 Burpee-box jump over - 24/20
20 Steps OH Lunge - 45/25 lbs
30 Shoulders-2-OH - 115/75 lbs
40 Swings - 53/35 lbs
50/35 calorie Row

-rest 2:00-

For time...
30 Wall Ball or Run 400 meters (weather dependent)
10 Burpee-box jump over - 24/20
20 Steps OH Lunge - 45/25 lbs
30 Shoulders-2-OH - 115/75 lbs
40 Swings - 53/35 lbs
50/35 calorie Row
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Friday 2-27-15

Skill & Strength: 
DB Rows 
3 x 8-10 each side 
Windmills 
3 x 10-15 each side 
SL (Single Leg) Deadlift 
4 x 8-10 each side 

Conditioning: 
5 min Time cap 
Row 1000 meters 
Max reps - power snatch - 135/95 lbs 
Rest 3:00 
5 min Time cap 
Run 800 meters 
Max reps - toes-2-bar 
Rest 3:00 
5 min cap 
Row 1000 meters or run 800 meters 
Max reps - Burpees 

Endurance: 
Run, Row, Bike, Swim 
2:00 ON, 1:00 OFF 
3:00 ON, 1:00 OFF 
4:00 ON, 1:00 OFF 
5:00 ON. 
max distance 

Olympic Lifting Technique: 
5-7 sets...
Hang Sntach + OHS
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Thursday 2-26-15

Skill & Strength: 
Single Arm (SA) "Bottoms up" KB Press (from the Lunge position, press with same side as forward foot) 
3 x 10 each side 
Toes-2-Bar 
3 x Max reps (2:00 recovery) 
Snatch Grip Deadlift (from a defecit) 
5 x 5 reps 

Conditioning: 
For time... 
Run 800 meters 
70 steps OH Lunges - 45/25 lbs 
60 swings - 53/35 lbs 
50 Box Jumps 
40/30 Pushups 
30/20 Toes-2-Bar 
20 Burpees 

Endurance: 
Rest Day 

Olympic Lifting Technique: 
3-position Clean Pulls 
5 x 3 reps w/ 2 second pause in each position (Just off floor, hang, and power)
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Wednesday 2-25-15

Skill & Strength: 
Floor Wipers 
3 x 8-10 each side 
Coosak Squats 
4 x 8-10 each side 

Conditioning: 
"Weakness Wednesday" 
Emom: 20 minutes 
Goat 1: (barbell or KB movement) 
Goat 2: (gymnastic or body weight movement) 

Endurance: 
3 rounds... 
Run 400 meters 
Row 500 meters 

Olympic Lifting Technique: 
Rest Day
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Tuesday 2-24-15

Skill & Strength: 
Weighted Hip Extension 
3 x 6-10 reps 
GHD Situps 
3 x 12-15 reps 
Back Squats 
5 x 3 reps 

Conditioning: 
3 rounds... 
Run 400 meters 
21 thrusters - 75/55 lbs 
12 pull-ups 

Endurance: 
Rest Day 

Olympic Technique: 
Bent-over-rows 
5 x 8 reps 
Suicide Walks 
100 meters
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Monday 2-23-15

Skill & Strength: 
Pullups 
3 x Max reps (2:00 rcovery) 
Step-ups 
3 x 8-10 each leg 

Conditioning: 
3 Rounds...
Run 400 or Row 500
21 Thrusters - 75/55 lbs
15/12 pull-ups
9 Burpees

Endurance: 
Run 5-7 rounds... 
2:00 ON, 1:00 OFF 

Olympic Lifting Technique: 
Snatch Balance 
5 x 3 reps 
Jerks 
5 x 3 reps
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Sunday 2-22-15

Rest Day
Or
Active recovery day: swim, bike, run, row, stretch, and play
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