People always ask what the point behind getting stronger is. What good does it do you in the real world? I have lots of answers, but why don't we ask this guy!
Program 1: Interval Basis (week 3 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.
**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.
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips)
Program 2: Weightlifting(week 3 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 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies 4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10
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
For Time
100 Double Unders
75 KBS (55/35)
50 WBS (20/14)
25 CTB Pull Ups
Conquest
For Time
100 Single Skips
75 KBS 40/25
50 WBS
25 Ring Rows
Program 4:
- What am I up to.
A. 3 Rounds for Time
50 single skips
200 m run
B. Back Squat 5 x 5
C. Hang Clean 4 x 2, 1 x 1
D. For Time
40 Double Unders
21 Push Ups
21 GHD Sit Ups
30 Double Unders
15 Push Ups
15 GHD Sit Ups
20 Double Unders
9 Push Ups
9 GHD Sit Ups
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