Program #1 Conquest Tabata Time (I don't have very much time is not an excuse)
This is a body weight Tabata protocol workout program that will remain the same for the next 3 weeks. It has you training up to 4 times per week, but trains your entire body, so if you can only make it 2 or 3 times a week. No problem!!! Best results will be seen with those individuals who maintain consistency and train on all 4 days.
The workout itself will be 16 minutes long in its entirety. The warm up will take you about 15 minutes, if you focus on warming up your body, that's a total of 31 minutes to start and finish your workout.
Tabata protocol at Conquest will be 8 rounds per exercise of 20 seconds activity followed by 10 seconds of rest in interval style (the original format is only 6 rounds). Tracking results is a must to get the most out of this style of workout. The first time you do the Tabata workout posted you will go all out and do as many reps as possible in the given time frame with correct technique. At the end of the workout you will find the average score of the 8 rounds and this will give you a Tabata number. This number will be the number you attempt to hold for the next time you do that movement in Tabata protocol for each round. If you are successful then you will bump your Tabata number up by 1 rep and the next time you do that exercise in a workout you will attempt to hold that new number. If you are unsuccessful, then the number you have must be repeated until you can successfully do all 8 rounds and maintain your Tabata number. This program will always be in orange.
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: Athlete Based Strength and Conditioning Based Programming
This will be the second section of the athlete based strength and conditioning program. Due to athlete feedback, we will be simplifying some of the programming and mocvements to accomodate for level of knowledge in fitness center users. This will allow them to access workouts and complete them successfully, even if they are unable to come in to the LCI Fitness Center.
The program will hit its second peak of the year in June. For those looking to get bigger and stronger this will be your best bet. It will leave you done off season training with plenty of time to get in shape for the coming seasons after Summer break. This program will always be in yellow
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 Conditioning
This type of program is an anaerobic conditioning based program. It utilizes many aspects of the CrossFit system and incorporates other items from other conditioning systems as well. It offers a different full body workout everyday and participants can count on getting in shape. It is a positive energy infused, supportive program where participants encourage each other to do their best. All different levels are welcome and workouts can all be modified to fit the individual attempting it. New skills are taught on a regular basis. Looking to challenge yourself? This is the option for you! This program will always be in green
Just Getting Started?
AMRAP 10 Minutes
5 Lunges per leg
10 Sit Ups
10 Push Ups
Existing Conquest Members and trained individuals
A. Back Squat 8 sets of 3 reps 30 sec. rest between sets
B. "Western Classic" CrossFit Ramsay Workout
AMRAP 3min KBS @ 53/35
1 min. rest
AMRAP 2 min Thrusters @ 95/65
1 min. rest
AMRAP 1 minute Pull Ups
This workout was taken from CrossFit Ramsay Western Classic competition Feb.4, 2012. A great event!!
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