Ambition Training and Nutrition
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Back Squat
4 x 8
B2
3-Way Banded Hip
4 x 10
Conditioning
C
Crossfit Workout A
5 Rounds For Time: 25/20 Calorie Row 20 FR Walking Lunge (DB or KB) 16 Box Jump Overs 30 Double Unders or 60 Singles
Prep
A
UE Warm-Up
5 min Bike 2 Rounds: 10 Cat Cows 10 Thread the Needle 5 Quad Rockers 2 Rounds: 10 Band Pull Aparts 10 Band Pass Throughs 10 1-Arm Banded Shoulder Press
B1
DB Bench Press
4 x 12
B2
Kneeling Single Arm High Pulley Row
4 x 12
C1
Low-Incline Bench Press
3 x 12
C2
45 Degree Incline DB Row
3 x 12
D1
Alternating DB Press
3 x 15
D2
DB Front Raise
3 x 15
E
Run
600, 400, 200, 600, 400, 200
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Deadlift
4 x 8
B2
Straight Arm Pulldown
4 x 8
C1
Skull Crushers
3 x 15
C2
Zottman Curls
3 x 15
D1
Hamstring Walk Outs
2 x 6
D2
DNS Star Pattern
2 x 6
Conditioning
E
Erg Circuit
4 RFT: 500m Row Erg, RPE 8 0:30 Rest 500m Ski Erg, RPE 8 90s Rest
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Front Squat
4 x 8
B2
Spanish Squat TKE
3 x 10
C1
Overhead Walking Lunge
3 x 20
C2
DB Staggered RDL
3 x 20
D1
Single Leg Calf Raise
3 x 30
D2
Plank Up Downs
2 x 30
D3
KB Front Rack Marches
2 x 30
Conditioning
E
Fartlek Run (16')
14 -16 Minute Fartlek Run. We are pushing the time we stay at the easy and hard pace. Use what we obtained from the test week to see what our average paces are right now for 1M, 5k, and 10k. We are - Do a 3-5 minute jog for warm up prior to this! I usually pick an outdoor loop I like to freely run and change pace so I still circle back home. If on the TM, it's easier to change pace. Fartlek Intervals: 1:00 min Easy pace (10k pace) into 1:00 minute hard pace (mile pace) 2 min Easy/ 2 min hard 1 min Easy/ 1 min hard 2 min Easy/ 2 min hard 1 min Easy/ 1 min hard - 2 minute cool down jog Record distance and rate your perceived exertion in the comments. On scale of 1-10 how hard was this run?
Prep
A
UE Warm-Up
5 min Bike 2 Rounds: 10 Cat Cows 10 Thread the Needle 5 Quad Rockers 2 Rounds: 10 Band Pull Aparts 10 Band Pass Throughs 10 1-Arm Banded Shoulder Press
B1
Bent Over Row
4 x 12
B2
One-Arm DB Bench Press
4 x 12
C1
Lat Pull Downs
3 x 12
C2
Pull-Up
3 x MAX
D1
Dumbbell Incline Chest Fly
3 x 12
D2
Feet Elevated Push-Up
3 x 12
Conditioning
E
Crossfit Metcon D
5 RFT: 15/12 Calorie Row Erg 100ft Farmer Carry 12 Renegade Row 12/10 Calorie Row Erg 10 Dual Dumbbell Deadlift Rest 90s between sets
