New cycle starts today folks. Here are the details for both the LeanFit and CrossFit programs:
LF: We are going to be doing a bodyweight pushing/pulling workout 3 times per week. This will consist of pullups and pushups. Additionally we will have a core day and a posterior chain strength day. The cardio will be 2 long metcons, 1 sprint interval (work, rest, work, rest, etc), and 1 endurance day where we run/row exclusively. The days will cycle back by one each week. More info to follow.
|LeanFit||Push/Pull Emom, Long metcon||Core emom, Sprint Interval||Push/Pull Emom, long metcon||Posterior Chain emom, Endurance workout|
CF: Here’s the template
|Push-up emom, Endurance||Oly Snatch, Sprint WOD||Push-up, Mid-length WOD||Oly Clean and jerk, Sprint||Push-up, Long metcon|
-More of a focus on Olympic lifts as we taken a departure from those for a bit. We will continue the bodyweight strength emom with pushups and core (which seems to be a lacking factor in those that don’t have solid push-ups. Typical wod layout but the endurance wod will make an appearance (think 400/600/800 repeats, potential for rowing as weather calls for it. More info to follow.
|8 min emom: Alternate 10 Push-ups and 30 sec standing trunk twist with bumper plate.|
|Test 400m, Test mile.|
|Cash-out if time.|
|10 min emom, alternate 5 pullups and 10 pushups every min (5 rounds of each).|
|4 rds: 30 box jumps or step-ups, 30 wall balls (try to break 1 time at most)|