February 15, 2011

Conquest will be featuring extra workouts up on the site from now on. Each set of workouts will follow a 3 week cycle at which time the next phase of programming will go up on the site. The aim of this programming is to help include and incorporate those individuals not looking for the benefits associated with anaerobic/aerobic CrossFit style conditioning. It will be focused more on a body builder style approach. Many students have come and expressed an interest in obtaining programming for this type of workout. Unfortunately, I just do not have the time to create individualized programs for all of them. The approach is broad, yet inclusive. If you have little to no experience working out, the movements are basic and not complex. However, the best things about basic movements is that they work. Once the basics are mastered then expansion and continued learning can occur. The programming can be equally utilized by males and females to tighten, tone, build and strengthen. Not sure what to do.....now you are!



WOD
Strength
Deadlift 5-4-3-2-1-1
Conditioning
AMRAP 8 Minutes
5 SDHP 65/45
5 Burpees

Conquest BB
Day 1
Close Grip Bench 4x6
Skull Crushers 4x12
Dips 4xFailure
Straight Bar Curls 4x8
CrossBody Hammer Curls 4x10
Smithy Machine Drag Curls 4x12

Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

***Day3&4 to come

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