FOX FIT CONDITIONING 1: Training by Ian Aarsvold in TrainHeroic

Fox Den Fitness

CrossFit, Strength & Conditioning
Coach
Ian Aarsvold

-Fox Fit Conditioning is your program for all General Physical Preparedness

-Level 1 = Beginner

Level 2 = Intermediate (RX)

-If you're looking for Strength programs, look to Fox Fit Strength

-If you're looking for a Combo, look to Fox Fit Complete

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Assault Bike or Like BrandConcept 2 Rower or like BrandDumbbellsKettlebellsPull Up BarLow/High RingsBarbellBumpers (Weights)*If you have issues subbing equipment/movements // it might be best to look into joining the Fox Den (Team Program) which comes with sub options for both Conditioning and Strength components
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Warm Up

A

2-3 Rounds: 1:00 Cardio 5-10 Push Ups 10 Single Arm High Pull 10 Lunges

Workout

B

Level 1: 4 Rounds: 10 Cal Row 10 Burpees 12 Power Snatch (65/45) -1:00 Rest- Level 2: 5 Rounds: 12 Cal Row 12 Burpees 12 Power Snatch (95/65) -1:00 Rest-

Monday
Week 1 Day 2

Warm Up

A

3:00 Cardio -Then- 2-3 Rounds: 10 Air Squats -> Front Squats 10 Push Press 10 Walking Lunge

Workout

B

Level 1: For Time: 300m Run 30 Thrusters (65/45) 300m Run 20 Thrusters (65/45) 300m Run 10 Thrusters (65/45) Level 2: For Time: 400m Run 30 Thrusters (95/65) 400m Run 20 Thrusters (95/65) 400m Run 10 Thrusters (95/65)

Tuesday
Week 1 Day 3

Warm Up

A

AMRAP8-10 1:00 Cardio 10 Romanian Deadlift 10 Air Squats -> Goblet Squats 5-10 Inch Worms

Workout

B

Level 1: 4 Rounds: 50' Bear Crawl 10 Dumbbell Squat Cleans (35/25) Level 2: 4 Rounds: 4 Wall Walks 10 Dumbbell Squat Cleans (50/35)

Wednesday
Week 1 Day 4

Warm Up

A

3:00 Cardio AMRAP5 10 Ring Rows 5-10 Push Ups 10 Lunges :10-:15 Hang From Bar

Workout

B

Level 1: "Coffland" For Time: 4:00 Hang From Bar (Any Grip)* *Every time you drop for the bar, Complete: 500m Run 20 Push Ups Level 2: "Coffland" For Time: 6:00 Hang From Bar (Any Grip)* *Every time you drop for the bar, Complete: 800m Run 30 Push Ups

Thursday
Week 1 Day 5

Warm Up

A

ARMAP8 1:00 Cardio 10 Medball Squats 10 Medball Push Press* 10 Hollow Rocks -> V-Ups

Workout

B

Level 1: AMRAP15 18 Burpee 30 Wall Balls (14/10) 18 Cal Bike 30 Medball Sit Ups (14/10) Level 2: AMRAP15 20 Burpees 30 Wall Balls (20/14) 30 Cal Bike 20 GHD Sit Ups

Coach
coach-avatar Ian Aarsvold

FOX FIT CONDITIONING 1