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).

Sunday 5-31-15

Rest Day or Active Recovery. Enjoy!
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Saturday 5-30-15

21-15-9 reps for time...
Thrusters - 115/85 lbs
Toes-2-bar
OH Squat - 115/85 lbs
Plate Burpees - 45/25
200 meter run
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Friday 5-29-15

Mobility:
Hip Flexor, Calves, Forarms

Skill & Strength:
Handstand hold
2-3 x 30 seconds
Then,
3 sets of...
Side Plank 30 second each side (30 sec rest)
15 Face Down Snow Angels
Then,
Single Leg (SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
4 Rounds…
10 HSPU
15 Deadlifts (men 225 lbs, women 155 lbs)
20 Swings (men 53 lbs, women 35 lbs)
30 Situps

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

OLT:
Hang Clean + Jerk
5 x 2 reps
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Thursday 5-28-15

Mobility:
Chest, hips, Adductors

Skill & Strength:
Single Arm (SA) DB Row
2-3 x 8-10 reps each side
Floor Wipers
2-3 x 12-20 reps each side
Suicide walks w/ DBs
3-4 x 10-12 each leg

Conditioning:
5 rounds...
7 bear complex (men 135 lbs, women 95 lbs)
30 Double Unders

Endurance:
Rest Day

OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
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Wednesday 5-27-15

Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
Ab wheel or Inch Worms
2-3 x 10-12 reps each
Coosak Squats
3 x 7-10 reps each side

Conditioning:
"Weakness Wednesday"
5 sets of...
5-7 reps Goat 1: (barbell or KB movement)
5-10 reps Goat 2: (gymnastic or body weight movement)

Endurance:
For Time...
Row 2000
Bike 3 miles
Run1-2 miles

Olympic lifting technique:
Rest Day
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Tuesday 5-26-15

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Single Arm Press (from the bottom of Lunge)
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Front Squats
3@75%
2@80% 
@85%
3@80%
2@85%
1@90%

Conditioning:
For time…(20:00 cap)
5 Muscle Ups (modification is dips; men 20 reps, women 15 reps)
10 Cleans – (men 155 lbs, women 100 lbs)
15 Toes-2-Bar
20 Wall Ball
30 Calories (row)
20 Wall Ball
15 toes-2-Bar
10 Cleans – 155/105 lbs
5 Muscle ups

Endurance:
Rest Day

OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
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Monday 5-25-15

Today we take a page from the Crossfit community. We join them by participating in the hero WOD Murph.
We honor the men an women who have passed defending our country. Gone but not Forgotten.

"Murph"
For time...
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
*partition the reps as you like
**scaled athletes can lower the number of reps (ie, 50-100-150, etc)
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