Dieterich's Advanced Performance

Strength & Conditioning, Olympic Lifting, Powerlifting, Gymnastics, Functional Fitness
Coach
Dade Dieterich

Features
5 sessions per week
Must use App app to view and log training
Team Training

Features
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Access to your coaches
Expert coaches who carry out their own programs daily and provide the feedback you need to grow and make due with time and life constraints.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A faith driven community that will hold you accountable and make sure that your hard work does not go unnoticed.
Equipment
Recommended
DBs // KBs // BBs // Concept 2 bike erg/ski/rower // Rogue echo bike/Assault Bike // Assault Runner // High and Low Rings // Parallettes // Boxes (20/24/30) // Pull Up/Gymnastics Bar Rig // 25ft Rope // Sand Bags //   Strength Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Armor Building: Quads/Rear Delt/Tricep

A1

Reverse Sled Pull

3 x 40

A2

Band Face Pull + External Rotation

3 x 12

A3

Banded Tricep Pressdown

3 x 15

Monday
Strength

A

Pull-Up

5, 5, 5, 5, 5, _ , _

B

Bench Press

6 x 3

Monday
CrossFit

Conditioning

A

Wind Noodle

5 Rounds for Time -12/10 cal ski -7 Double DB Devil's Press (50s/35s) -50' Double DB OH Walking Lunge (50s/35s) Time Cap: 21:00 Scaled: 35s/20s RX: 50s/35s RX+: 70s/50s

Monday
General Conditioning

Conditioning

A

Jerry Cruise

3200m Bike 2000m Row 3200m Bike

Tuesday
CrossFit

Conditioning

A

"WHATTTT? I didn't understand the question"

Alternating Every 2:00 for 60:00 1-2:00 - 400m run 2-4:00 - 3 Rope Climbs 5-6:00 -8 HSPU 7-8:00 - 45s Sandbag Hug (150/100) 9-10:00 - 10 TTB

Conditioning

B

CrossFit Skill: Flight Simulator

10 Minute AMRAP 5-10-15...50,45...5 Double Unders Complete 5 double unders unbroken, then 10, 15, etc. until you reach 50 unbroken. Come back down in increments of 5 until you are back down to 5. Every time you break, start back at 5. Get as far in as possible within the time cap.

Tuesday
Weightlifting

A

Snatch + Snatch Balance

5 x 2

B

Snatch

4 x 2

Tuesday
Armor Building

A

Turkish Get Up + Windmill + OHS

5 x 2

B

GHD Hip Extension

3 x 12

Wednesday
CrossFit

Conditioning

A

Herd

For Time: 10-9-8-7-6-5-4-3-2-1 Bench Press @ 65% 1RM) 1-2-3-4-5-6-7-8-9-10 Back Squat @ 65% 1RM) Time Cap:14:00

Conditioning

B

Sowwy

4 sets 2:00 AMRAP -12/10 cal row -12 MB GHDs (20/14) -Max burpee box Box Jumps (30/24) -rest 2:00 between sets Score is total burpee box jump overs

Conditioning

C

Mayhem - Cameron Frye

Every 5:00 (3 sets) 30/24 Calorie Assault Bike Max Unbroken Handstand Push Ups *Score is total HSPU

Wednesday
Regen

Conditioning

A

Mobility and Soft Tissue

Mobility and Soft Tissue *hold each position for 30-45s -band distracted Lizard Pose (work internal and external rotation while in stretch) -Lacrosse ball glute smash -band distracted 5 groin rocks into static -barbell groin smash -band distracted Staggered hamstring with floss -hamstring bb roll and floss -band distracted hip flexor -piriformis smash -Pigeon -IT band/quad smash and floss -band distracted 5 frog rocks into static -QL smash -sleepers stretch + internal/external rotation -rear delt/trap smash *Choose some exercises from above for muscles that need a bit of extra care today.

Wednesday
General Conditioning

A

Swimming

200, 200, 200, 200, 200, 100, 100, 100, 100, 100

Thursday
CrossFit Extra Credit

Conditioning

A

ReWOD

If you feel your body does not need a full recovery session, revisit any WODs you may have missed or want to retest from this or following weeks.

Conditioning

B

Fill Your Cup

5:00-10:00 EMOM -use this EMOM to fill your volume cup up. Pick an exercise or skill that you want to practice and try to get 25-100 quality reps. whether you do 5-10 sets of 5-25 reps, fill your cup.

Thursday
Regeneration

A

Bike Erg

1 x 45:00

Recovery

B

Mobility and Soft Tissue

Mobility and Soft Tissue *hold each position for 30-45s -band distracted Lizard Pose (work internal and external rotation while in stretch) -Lacrosse ball glute smash -band distracted 5 groin rocks into static -barbell groin smash -band distracted Staggered hamstring with floss -hamstring bb roll and floss -band distracted hip flexor -piriformis smash -Pigeon -IT band/quad smash and floss -band distracted 5 frog rocks into static -QL smash -sleepers stretch + internal/external rotation -rear delt/trap smash *Choose some exercises from above for muscles that need a bit of extra care today.

Friday
CrossFit Extra Credit

Conditioning

A

ReWOD

Revisit any WODs you may have missed or want to retest from this or following weeks.

Conditioning

B

Fill Your Cup

10:00 EMOM -use this EMOM to fill your volume cup up. Pick an exercise or skill that you want to practice and try to get 25-100 quality reps. whether you do 5-10 sets of 5-25 reps, fill your cup.

Friday
CrossFit

Conditioning

A

Sloan Patterson

PARTNER -100 Box Jumps (20/16) -20 Hang Power Cleans (95/65) -80 Toes to Bar -20 Hang Power Cleans (115/80) -60 Box Jumps (24/20) -20 Hang Power Cleans (135/95) -40 Toes to Bar -20 Hang Power Cleans (155/105) -20 Box Jumps (30/24) -20 Hang Power Cleans (175/115) SOLO -50 Box Jumps (20/16) -10 Hang Power Cleans (95/65) -40 Toes to Bar -10 Hang Power Cleans (115/80) -30 Box Jumps (24/20) -10 Hang Power Cleans (135/95) -20 Toes to Bar -10 Hang Power Cleans (155/105) -10 Box Jumps (30/24) -10 Hang Power Cleans (185/115) Time Cap: 18:00

Conditioning

B

Barbell Cycling: 3 Power Clean and Jerks

EMOM for 10:00 -3 Touch and Go Power Clean and Jerks Level 1: 135/95 Level 2: 155/105 Level 3: 185/125 Level 4: 205/145

Friday
Armor Building

A

TRX Hamstring Curl (DAP)

B

Seated Incline DB Curls

C

Leaning Lateral Raise

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FAQs
Do I have to be a CrossFitter to follow your program?
No way! First and foremost, CrossFit is for anyone and can be scaled according to your skill and fitness level. With multiple sessions daily, including General Conditioning, Armor Building and Strength, you are bound to get high quality workouts every single day without CrossFit MetCons.
What happens if I can't complete all of the sessions each day?
That's okay! Don't stress! We understand that life happens and there are time limitations. Each day provides multiple fitness modalities and sessions that range for 10 minutes to an hour. Do what fits your life, schedule, and goals and there will always be time to make up missed sessions if needed.
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