At Home/Travel Programming Week #1 Workout #1 Warm Up: watch the video below http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov Work: 15 Minute AMRAP (As Many Rounds As Possible in 15 Minutes, once thru all these movements is 1 Round) -30 Second Plankhold -20 Jumping Jacks -10 Push Ups Rest 5 minutes: Cool Down: 1 Mile Walk @ easy pace Stretch Workout #2 Warm Up: watch the video below http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov Work: -2o Min on recumbent or stationary bike going at about 75% of MEP switch to elliptical -20 Min on elliptical at about 75% of MEP Cool Down: 10 Min on Bike @ easy pace Stretch Workout #3 Warm Up: watch the video below http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Work: 3 Rounds of these movements. Go as hard on each movement for each minute, keep good form as well. If your form faulters, slow down just enough to maintain a proper alignment. -1 Minute of Burpees -1 Minute of Plank Hold on elbows -1 Minute of Jumping Jacks -1 Minute of Supermans -2 Min rest repeat X 2 for 3 Rounds total Stretch Workout #4 Warm Up: watch the video below http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov Work: -1 Mile Fast Walk on Treadmill as fast as you can maintain for 1 mile then immediately to 800 M jog then repeat above 1 more time both 1 Mile and 800 M jog and finish with 1 mile cool down walk at an easy pace. Stretch and Recover Workout #5 Warm Up: watch the video below http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov Work: Every Minute on the Minute for 30 Minutes -1 Push Up (chest all the way to the floor, since it is only 1 I want really good form) -2 Burpees -3 Sit Ups Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 At Home/Travel Fitness Programming Week #2 Workout #1 Warm Up: watch the video below http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov Work: -1 Mile Jog Rest 5 Minutes: Work #2 -1 Mile Jog Stretch Workout #2 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work #1: 3 Rounds -50 Air Squats -25 Burpees Stretch Workout #3 Warm Up -400 M Jog 3 Rounds -30 sec Plank PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 -15 Air Squats -10 Push Ups -5 Burpees Work #1: 1/2 Mile Run @ 60% Max Effort Pace Work #2: 10 Min AMRAP -7 Sit Ups -9 Push Ups -11 Box Step Ups Stretch Workout #4 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work #1: 5 Rounds -400 M Run -1 Min Rest Stretch At Home/Travel Fitness Programming Week #3 Workout #1 Warm Up: 3 Rounds -30 sec Plank PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 -15 Air Squats -10 Push Ups -5 Burpees Work #1: 10 Min EMOM -10 Air Squats Work #2: 5 Min EMOM -10 Push Ups Work #3: 3 Rounds -10 KB Swings -400 M Run Stretch Workout #2 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: 3 Rounds -10 DB Push Press -10 DB Push Ups -10 DB Front Squats -20 Sit Ups -300 M Row Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Workout #3 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: 5 Rounds w/ 1 min rest -400 M Run and with remaining time do as many of each as possible -Burpees -Air Squats -Push Ups -Pull Ups -Sit Ups Stretch Workout #4 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work #1: 10 Min EMOM -3 Burpees -2 Push Ups Work #2: 3 X 4 Min Rounds -400 M Run Buy In PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 -5 Pull Ups -5 Push Ups Stretch Workout #5 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: Once For Time -100 Walking Lunges -80 Air Squats -60 Sit Ups -40 Push Ups -20 Burpees Stretch At Home/Travel Fitness Programming Week #4 Workout #1 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: Every Minute on the Minute for 20 Minutes (also known as EMOTM although the time component may change) PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 -4 Sit Ups -4 Push Ups (this will start out easy and grow more difficult as the time increases. If you cannot complete all 4 reps of either/both, then do as many as you can) Rest 5 minutes: Work #2: 20 Min on Elliptical (or Treadmill or Stair climber, the equipment can always vary depending on what you have available) 4 x 5 minute sequences (minutes 1-3 of sequence go at an easy pace, then finish the last 2 minutes at a very difficult pace, High Intensity Interval Training, then go right into next 5 minute sequence) Stretch Workout #2 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: -30 Minute Walk outdoors. (recovery day, we want to break up some of that lactic acid that is still in legs from yesterday) Nice, easy pace, just do not stop for 30 minutes. You should be sweating, although not breath too hard. Stretch Workout #3 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 -6 Rounds for time (move as fast as possible during each movement and transitioning between movements. Keep yourself in good form, back straight and spine in proper anatomical order) -6 Walking Lunges on each leg (12 steps total) -6 Burpees -12 Dumbbell Push Press watch this video rest 5 minutes, www.youtube.com/watch?v=ho9y2BLUNj Stretch Workout #4 (QUICK workout) Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: -5 Minutes on Recumbent Bike as hard/fast as you can maintain for 5 minutes rest 1 minute, then -5 Minutes on Rower (same pace as above) rest 1 minute, then -5 Minutes on Stairclimber (same pace as above) Rest 5 Minutes and Repeat Stretch Workout #5 Warm Up: 3 Rounds -30 sec Plank -15 Air Squats -10 Push Ups -5 Burpees Work: -75 Burpees for time Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 WORKOUT LEGEND (GLOSSARY) SI= Short Interval LI= Long Interval m= Meter M = Mile y = Yards ' = Feet @bodyweight= load your body weight to the bar BW= body weight Load your body weight to the bar m/y = Meters or Yards 10" = 10 second rest 90” = 90 second rest C2 = Concept 2 Rower TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time. Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%. RPE = Rate of perceived exertion , See RPE scale below. Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort. On the Minute = Start each set at the beginning of a new minute. On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval. PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing. Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing. Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s). AMRAP= As Many Rounds As Possible AFAP= As Fast As Possible Rx = as prescribed "Unbroken" = if you come off the bar, you start that element again until completion Strength and Conditioning WODS # = lbs Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common Accommodating Resistance = Use of bands and/ or chains OHS = Overhead Squat Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps. 1RM = 1 rep max % percentage of weight will be listed for personal and individual strength programming. ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't. DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk. "Double Up"= Up and back only touching a toe to the ground before ascend PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260