Week 1 of 3: 4 day/week Tabata Routine
Day 1
Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day4
10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 - Strength Week 2 of 3
Day 1.
Squat 3 x 10
Straight bar curls 3 x 10
Reverse Bench 3 x 10
Reverse curls 3 x 10
Roman Chair Leg Raises 3 x Failure
Glute Ham Raise 3 x 10
Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min
Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice
Day 4.
Bounding 3 foot boxes no more than 70 touches
Day 5.
Deadlifts 3 x 10
Standing military press 3 x 10
Glute Ham Raise 2 x Failure
Swiss ball abs 3 sets to Failure
Day 6.
sprints 3 sets of 50, 100, 150, 100, 50 with 1 min. between sets and 6 min. between sets
Program 3 Conquest
Beginner Conquest
Skills: Squat and Deadlift
WOD
5 rounds for time
15 Deadlift @ 95/65
30 Squats
Advanced Conquest
A. Snatch Tech Work 8 sets of 3 reps step away from bar and set up again after each rep.
1 minute rest between sets
B. "Jeremy"
For Time
21-15-9
Overhead Squats 95/65
Burpees
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