Modify all exercises to your level. Most exercises can be done using Kettlebells KB, Dumbbells DB, Barbell BB, Broom-stick, Medicine Ball MB, TRX, or body weight BW. Suggested days off: 3 on 1 off or 5 on 2 off. Women athletes' goal 65% of suggested posted weight of CrossFit WOD's.

1 kg = 2.2 lbs

 

Women: KB goal: 12kg - 16kg - 24kg

Men: KB goal: 16kg - 24kg - 32kg

 

High reps - sets of 5 reps do more rounds

Tabata Intervals: 20 seconds work - 10 seconds rest

Box Jumps - Step down - Step ups

Burpees (chest to floor to a jump with hands over head) - don't kick legs back, after squat, walk leg back

Double unders (jump rope) - single - Jumping Jacks 

Handstand Pushups - use wall - pillow under head - walk feet up and down wall - feet or knees on bench

Muscle ups - Jump - Band - Pullups and dips

Pushups - wide feet - use bench (different heights)

Pullups - Band - Jump - TRX back rows - Chin over bar hold for time - Rope climb

Pistol (1 leg squats) - Hold on - bench

Squats - bench squats - split squats - lunges 

Toes to Bar - Knees to bar - TRX pikes

 

KB: two hands to 1 hand

 

Deadlifts to highpull

 

2 arm swings to alternate swings to 1 arm swings

 

Creativity:

Flip tires, pull sled, sand bag, rope climbs, sledge hammers, chop wood, monkey bars, carry anything,

Think obstacle course - Have fun!

Strength Cycling Program

Week 1: 3x3

Week 2: 3x5 or 5x5

Week 3: 5-3-1

Week 4: 4-4-2 

 

Strength - Endurance: Bulgarian WO

3 weeks of training for each phase

Phase 1: Mon & Tues 13-15 reps, Wed & Thurs 10-12 reps, Fri & Sat 8-10 reps: 90 sec rest

Phase 2: Mon & Tues 10-12 reps, Wed & Thurs 8-10 reps, Fri & Sat 5-7 reps: 120 sec rest

Phase 3: Mon & Tues 13-15 reps, Wed & Thurs 10-12 reps, Fri & Sat 8-10 reps: 150 sec rest

Phase 4: Mon & Tues 10-12 reps, Wed & Thurs 8-10 reps, Fri & Sat 5-7 reps: 120 sec rest

Phase 5: Mon & Tues 13-15 reps, Wed & Thurs 10-12 reps, Fri & Sat 8-10 reps: 150 sec rest

Phase 6: Mon & Tues 10-12 reps, Wed & Thurs 8-10 reps, Fri & Sat 5-7 reps: 180 sec rest

 

 

Long Muscular Endurance Program

 

4 - 6 full body multi-joint exercises

30-40% 1 RM

2 - 4 times through circuit

8 - 9 weeks: rest 2 - 4 minutes after each round

10 - 11 weeks: rest 3 - 4 minutes after each round

12 - 14 weeks: rest 5 minutes after each round

 

1 - 2 weeks: build up to 4 minutes per exercise: rest 1- 2 minutes between sets

3 - 4 weeks: build up to 7 minutes per exercise: rest 2 minutes between sets

5 - 7 weeks: build up to 10 minutes per exercise: rest 2 minutes between sets

8 - 9 weeks: 2 exercises together 20 minutes: 

10 - 11 weeks: 3 exercises together 30 minutes:

12 - 14 weeks: All exercises together