Program 1: Interval Basis (week 2 of 3)- This was formally a Tabata protocol program but I have switched it up to cover a wider range of intervals and energy systems. Tabata will still be mixed into the programming, but will not form the basis. These workouts are primarily all bodyweight based and designed to be done including warm up in 30 minutes.
Day 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise
**6 rounds per exercise of 20 seconds all out activity 10 sec. of rest. If you have an average number from last week attempt to hold the average for all 6 rounds. If you are successful then move up for the following week by 1 rep.
Program 2: Weightlifting(week 2 of 3)
This is a basic weightlifting program. It is designed to get your body ready for further programs that have more volume, higher intensities and more complex formats. It will run as follows for 3 weeks
Day 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15
Program 3: CrossFit Lethbridge & Conquest modified wod
- See what CFLA is up to today. For true CrossFit workouts from a real CrossFit box that knows its stuff. Allows you to check your results with other athletes and individuals within the CF community. You can do this by checking the cfla website and going into that days comments. Conquest will offer a modified wod of the cfla wod for younger and less experienced individuals
CFLA/Conquest
AMRAP in 9 minutes of:
7 KBS (53/35)
7 burpees
50 m run (25m down and 25m back)
-score is total KBS and burpee reps.
Program 4:
- What am I up to.
A. Split Snatch work up to a heavy single but do not max out
B. 20-15-10
Deadlift @ 185
Pull Ups
Burpees
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