no matter which program you choose our main focus is making sure you hit at least all three energy systems per week – Phosphogen, Anaerobic and aerobic (AKA, Strength, stamina and cardio)
Each workout comes with a warm up and recovery mobility session on our training app
here is a week sample of each program
comp - monday
A. 5×5 back squat with 3 second pause in bottom
b. Alternating emom 10 min:
8 burpee box jumps
51 double unders
c. alternating emom 10 min:
10 cal bike
10 ghd sit ups
d. accessory work 3×10:
10 db fly+press
10 single arm overhead dumbbell lunge
comp - Tuesday
A. for time:
1 mile run
10 rounds of cindy
1 mile run
*one round of cindy is:
5 pull ups
10 push ups
15 air squats
comp - Wednesday
A. for time:
33 deadlifts
33 wallballs
33 cal row
33 handstand push ups
b. Assessory work 3×10
lateral raises
front raises
comp - thursday
A. hip mobility day
sampson stretch
groiner stretch
pigeon stretch
2 minute squat hold
comp - friday
A. build to a heavy squat snatch
b. complete as many reps as possible in 8 minutes with 80% of heavy squat snatch
c. Annie for time:
50 double unders
50 butterfly sit ups
40 double unders
40 butterfly sit ups
30 double unders
30 butterfly sit ups
20 double unders
20 butterfly sit ups
10 double unders
10 butterfly sit ups
comp - saturday
A. complete 4 sets of max unbroken ring mucle ups
b. complete 5 rounds (run or row)
3 minutes moderate pace
1 minute fast
elite - monday
A. 5×5 back squat with 3 second pause in bottom
b. 3×10 bench press
c. 3×10 superset:
db chest fly
reverse flyes
d. 3×10 superset:
overhead tricep extentions
side plank with rotation
Elite - tuesday
A. for time:
1 mile run
10 rounds of cindy
1 mile run
*one round of cindy is:
5 pull ups
10 push ups
15 air squats
elite - Wednesday
A. 3×8 superset:
deadlift
arnold press
barbell curls
b. 3×8 superset:
high pulls
pull ups
c. 3 rounds for quality:
25 butterfly sit ups
15 hanging knee raises
elite - thursday
A. hip mobility day
sampson stretch
groiner stretch
pigeon stretch
2 minute squat hold
elite - friday
A. 2×5
high pulls
b. 2×5
hang clean
c. 2×5
power clean
d. 2×15
bar roll outs
elite - saturday
a. complete 5 rounds (run or row)
3 minutes moderate pace
1 minute fast
ignite - monday
A. 2×20 (slow and controlled)
incline push ups
bulgarian split squat
b. 3 rounds for time:
10 burpees
10 4 count mountain climbers
10 jumping lunges
ignite - tuesday
A. for time:
800m run
8 rounds of cindy
800m run
*one round of cindy is:
5 pull ups
10 push ups
15 air squats
ignite - Wednesday
A. for time:
33 feet elevated glute bridge
33 pike sliders
33 inverted rows
33 pike push ups
ignite - thursday
A. hip mobility day
sampson stretch
groiner stretch
pigeon stretch
2 minute squat hold
ignite - friday
A. 2 rounds for quality:
50m walking lunge
50 bicycle crunches (each side)
50 bird dogs (all together)
ignite - saturday
a. complete 5 rounds (run or row)
3 minutes moderate pace
1 minute fast
