Just a reminder to everyone that the facility will be open today. Thanks again to Patrick Bartoshyk for volunteering his time to help further youth fitness and provide this opportunity.
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.
***If Possible Day 3 should be a day off
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio
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
***If possible day 3 should be a day off
Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min
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
A) push/split jerk- create a 1 RM
B) 3 push jerk on the minute for 10 minutes.
C) 50-40-30-20-10
walking lunges (load lightly if you need)
abmat situps
Conquest
A) Press 5 x 5
B) 3 Push Press o n the minute for 10 minutes
C) 40-30-20
Walking Lunge
Sit Ups
Program 4:
- What am I up to.
A) 5 rounds of
100 m run 5 burpees
100 m run
40 double Unders
B) 1 1/4Bench Press 5 x 10
C) For Time
100 Double Unders
75 KBS (50)
50 Push Press (75)
25 C2B Pull Ups
D) 3 min Hollow Rock
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