11-Week Bonus Program
Xpertise360
Functional Fitness, Functional TrainingThis "Bonus Program" gives you three blocks of training from 3 of the best coaches in the business.
Develop an engine, perfect your skill-work, and make real progress in your Olympic lifting over the next 11 weeks.
You'll get a variety of training styles in this unique collaborative program.
Real progress is on the other side!
Warm-up
A
Take 5 minutes to get through these movements... 10 Renegade row 10 Push ups 20 Towel Shuttle
Technique
B
EMOTMx 8 A: 10 Chest to Bar pullups B: 60 single unders
WOD
C
5 Rounds each for time... 20 HSPU 30 Deadlifts (135/95) 40 sit ups 50 Double unders *Rest 3 minutes **Record your fastest time**
Finisher
D
5 minutes... 30s of each movement - Plank - Knee Jumps
E
Zone 2 on Erg
1 x 30:00
F
Barbell Bench Press
7 x 2
G1
GHD Sit-Up
3 x 30
G2
Ring Dips
3 x 20
Warm-up
A
Take 5 minutes to get through these movements... 10 Air Squats 10 Push ups 20 Ring row
Technique
B
EMOTMx 10 A: 10 Burpees B: 3 Back Squat
WOD
C
AMRAP 10 20 T2B 20 Box jumps
Finisher
D
5 minutes... 30s of each movement - Double Unders - Knee Raise hold
Second Session A
E
10 rounds of Cindy 5 pull-ups 10 push-ups 15 air squats
F
Assault Bike
3 x 50
G1
Front Squat
3 x 2
G2
Squat Clean
3 x 2
Warm-up
A
Take 5 minutes to get through these movements... 10 Medball clean 10 Alternating V-ups
B
Hang Power Snatch
7 x 2
WOD
C
For time 50 Cal row 40 bar muscle up 30 cal bike erg 20 ring dips
Finisher
D
8 minutes... 30s of each movement - DB walk - DB OH lunges
Second Session A
E
5 sets 200m run 8 Deadlift (365/225lb) **Go at a relaxed running pace. Unbroken on Deadlift
Second Session B
F
5 sets 1x on the handstand ramp 20 Hip extensions
G
Rowing
3 x 500
Warm-up
A
Take 5 minutes to get through these movements... 10 Air squats 10 Birddog 10 sit-ups
Technique
B
EMOTMx 10 A: 4 wallwalks B: 3 squat cleans heavy (80%)
WOD
C
Heavy Nancy 5 rounds 400m run 15 OH squats (135/95lb)
Finisher
D
5 minutes... 30s of each movement - DB clean - Mountain climbers
E
Sled Push
3 x 400
F
Back Squat
7 x 1
Second Session C
G
Accumulate 2 minutes of hanging L-sit **Record the amount of sets/reps it takes you to complete**
Warm-up
A
Take 5 minutes to get through these movements... 5 burpee 10 ring row 30 single under
Techique
B
EMOTMx 12 A: 250-200m row B: 15-12 cal ski erg C: 18-14 cal bike
WOD
C
21-15-9 Hang clean (115/75lb) Thruster Chest to bar pullups
Finisher
D
8 minutes... 30s of each movement - Knee raises - Sit ups
Second Session A
E
400m run 50 burpee box jump over (24/20in) 400m run
F1
Snatch Balance
3 x 2
F2
Snatch
3, 2, 2, 1
G
Zone 2 on Erg
1 x 20:00
Matthieu Dubreucq
Vice President CrossFit Laval, co-owner of CrossFit de l'Est, Vice President Food Supplement CX addition, CrossFit HQ Seminar Staff
Michele Letendre
I have competed at the CrossFit Games 6 consecutive years. I have worked with the best coaches within the sport as well as specialists. With this experience, I have created a Program that has the entire business of Crossfit in mind, from everyday members to the aspiring CrossFit competitor.
Jarrett Smith
Experienced Coach with a demonstrated history of working in the health, wellness and fitness industry. Skilled in Coaching, Sales, Sales Operations, Employee Learning & Development, and Customer Satisfaction. Strong community and social services professional with a Bachelor of Arts (B.A.) focused in Sociology from McDaniel College.
Real Progress Is On The Other Side!
Get 11-Week Bonus Program